Welcome,
Let's take a short meditation break together.
Go ahead and get comfortable wherever you are.
Take a deep breath in through your nose and exhale a good sigh to release pent up tension.
Let's do this one more time.
In through your nose,
Exhale a sigh out your mouth.
Go ahead now and close your eyes or dim your eyesight by gazing downward.
What's the first thing that comes into your awareness?
Whatever it is,
Welcome it in and observe it from a distance without attachment or emotion.
Simply observe it for what it is.
I invite you now to become aware of your breath as you breathe in and out through your nose.
Keep your breath natural and don't force anything.
Just notice it and follow it through the inhale and the exhale.
Go back to the first thing you were aware of.
Bring the first object back into your awareness.
Now practice holding your attention on the first subject of your awareness and your breath at the same time.
You're paying attention to both the first subject of your awareness and your breath together at the same time.
When something comes up in life that's difficult to handle,
Placing focus on your breath as you process the difficult situation may assist you in keeping calm and responding instead of reacting.
Now take a breath in from the bottom of your feet to your abdomen and exhale from your abdomen up through your torso and out the top of your head,
Releasing any tension and worry and giving it up to your higher power.
Take a breath in,
This time from the top of your head down through your neck and torso to your abdomen.
Exhale from your abdomen down through your pelvis,
Legs,
And out the bottom of your feet to facilitate a feeling of groundedness and security.
Breathe in through each of your fingertips and thumb,
Up through your arms to your heart center,
Filling up with a sense of compassion for yourself and others.
Exhale from your heart center up and out the top of your head,
Spreading this energy of compassion all around you.
Take one more cleansing breath in from the top of your head down to your heart center,
Filling up with confidence and loving guidance from your higher power.
Exhale from your heart center down through each arm,
Wrist,
And hand and out through the tips of each finger and thumb,
Spreading confidence and loving guidance out to the world.
Go back to your normal breathing pattern,
In and out through your nose.
As you pay attention to your breath,
Notice if it feels differently than it did when you started this meditation.
As you go on with your day today,
You'll be more aware of how you feel in each present moment.
You'll remember to focus on your breath while you process situations mindfully so that you respond rather than react.
When you're ready,
Open your eyes.
Take a big breath in through your nose.
Leave a good sigh out your nose or your mouth.
Notice the sounds you hear,
The scents that you smell,
And the things you see around you.
You're now ready to go back to your day refreshed and rejuvenated.
Thank you and I'll see you next time.
