Welcome to the short meditation focusing on the quality of output that you provide to those around you.
Finding a comfortable position,
Either seated or lying down,
Gently closing your eyes.
Take a deep breath in through your nose,
Filling up your entire lungs with fresh energy,
Straightening your spine and slowly exhale through your mouth,
Releasing any tension that you may be holding.
Again,
Deep breath in,
Bringing yourself to this present moment,
Maybe even saying to yourself,
I am present.
And on the exhale,
Letting go of anything that might be going on today,
Right now.
Coming to the present moment.
We're going to begin by bringing your awareness to the impact that you have on others.
Continuing this deep breath in through your nose and out through your mouth,
Start to think about the people in your life,
Both close to you and those that you encounter casually.
Acknowledge that your actions,
Words and energy influence the experiences of those around you.
Take a moment to reflect on how you want to positively affect others through your interactions.
How do you want to show up when you're interacting with other people?
Do you want to have safe boundaries,
Healthy boundaries?
What would those look like?
Would you want to be kind,
Stay positive?
How could you show up more like that?
Reflecting on how you want to show up positively for those around you.
This could be an I am kind,
I am influential,
I am successful.
How do you want to be seen with those around you?
Now deep breath in through the nose and sigh it out through your mouth,
Bringing your attention to your breath itself.
Feel the air as it enters your nose,
Filling your lungs and then notice how it feels as it slowly leaves your body.
Breathe naturally without force or judgment and as you breathe allow any distractions or worries to start to fade away,
Keeping your focus slowly on this present moment of deciding how you want to show up with those around you.
Focusing on your breath allows you to slow down and notice you,
Notice your body and be in the present moment,
Being in touch with yourself.
Something so many of us so often forget to do.
In this moment contemplate the concept of quality output.
What does that mean to you?
Consider how being present in each interaction allows you to bring your best self forward.
Focus on listening actively and empathetically,
Speaking with clarity and honesty,
Engaging with genuine interest.
How do you want to show up?
What does quality output mean to you?
Recognize that quality output isn't about perfection but about giving your best effort and attention to the task at hand without burning yourself out,
Without providing too much,
Without pushing yourself to be too much of who you are not.
How can you form safe and comfortable boundaries around still being the person that you want to be when you show up with this output for other people?
Taking a moment to keep breathing in and out and visualizing what this looks like day to day.
How does it look with your family,
With your kids,
People you work with?
Lastly,
We want to work on cultivating gratitude as we shift our focus to gratitude.
Take a moment to be thankful for the opportunities you have to make a positive impact on others.
Be grateful for the ability to share your skills,
Your knowledge,
And your time with those who may benefit from them.
Embrace the joy that comes from contributing meaningful to their lives of others.
How do you want to show up?
How do you want to contribute meaningfully to others?
Feel free to continue sitting and breathing and visualizing.
Otherwise,
We start to bring this meditation to an end.
Gently remind yourself that the intention you set here carries into your daily life.
Remember that the quality of output you provide is a reflection of the care and attention you give to each moment.
Carry this sense of purpose with you as you go about your day,
Knowing that your actions have the power to uplift and inspire those around you.
Take one final deep breath in and as you exhale,
Gently open your eyes,
Bowing your head,
And allowing yourself to return to the present moment,
Feeling refreshed and focused.
Carry this intention,
Spending time to set an intention for the day of how you want to show up to everyone that will interact with you.
Namaste.
