Hello,
And let's go ahead and get comfortable for today's meditation.
Try to limit any distractions that are around you.
Perhaps silence your phone,
Shut down your email,
Gently close your eyes.
Start to bring your awareness to your breath.
Inhale through your nose.
Exhale through your nose.
Start to notice the fullness of each inhale.
And start to notice the fullness of each exhale.
Allow this breath of yours to become your anchor.
As your thoughts drift off to different thought streams,
Gently guide them back to the anchor of your breath.
This awareness to our breath allows us to build concentration and focus.
It allows us to anchor our thoughts in this present moment.
And by doing so,
We gain more clarity after the meditation is over.
This is your opportunity to rewire your brain to be still in this moment.
And remember that you're practicing self-care just by breathing slow and deep and with intention.
Keeping your mouth closed,
Try bringing the tip of your tongue to the roof of your mouth right behind your front teeth.
What this does is it helps to relax your jaw.
We tend to cleanse our jaws when we're stressed.
So I invite you to try tip a tongue to fire point by placing your tongue gently at the roof of your mouth behind your teeth.
And not only in today's meditation do I want you to practice this,
But throughout your work day,
See if it can help you feel a bit more relaxed.
And as you settle into your practice today,
Become aware of any sensation you may be feeling today.
What sensations do you experience in your body?
What sensations do you experience in your mind?
One of the many beautiful benefits of meditation is the ability to be more aware,
To be more mindful,
To be more present,
To be more still and quiet.
If you think of your mind like a lake,
If your lake is clear and calm,
You can see all the way down to the bottom.
You can see every fish,
You can see every stone.
And if you were to toss a stone into it,
You could see the ripples radiating all the way to the shore.
But when that lake has turbulence,
Stress,
For example,
It starts stirring up debris from the bottom,
Making it hard to see,
Making the lake cloudy and unclear.
This meditation practice will help you bring your mind from a state of turbulence to a state of clarity.
So let's breathe in the words I am.
And exhale the word relaxed.
Breathe in.
I am.
Breathe out healthy.
Breathe in.
I am.
Exhale strong.
Breathe in.
I am.
Exhale presence.
Again,
Matching your breath to my words.
I am relaxed.
I am healthy.
I am strong.
I am present.
Let's explore each of these affirmations a little deeper.
Breathe in again.
I am.
Exhale relaxed.
Allow yourself to become more relaxed with each breath.
Allow your jaw to soften,
Your shoulders to drop down away from your ears.
Allow your muscles to relax as if you were melting into a chair or the ground beneath you.
And now breathe in.
I am.
Exhale healthy.
Do you feel any healthier already just by taking some slow,
Long,
Deep breaths?
Can you feel the stress start to drift away?
What type of nutrient-rich foods do you wish to fill your body up with today?
How do you want to feel after eating a nutritious meal?
And how will your body thank you when you do?
On your next breath,
Breathe in.
I am.
Exhale strong.
Take a moment of gratitude for all your muscles and your joints.
Take a moment of gratitude for the ability to move,
To walk,
To lift things.
How will you use your gift of strength today?
And now breathe in the words I am.
Exhale present.
If you are listening to these words,
You are still present.
You haven't gone off daydreaming.
Perhaps you're reminding yourself of your anchor of your breath.
Feel the fullness of each inhale and each exhale.
And now I invite you to open up your beautiful eyes.
Look around you.
Look at the wonderful things that surround you.
Your furniture,
Computers,
Pens,
Paper,
Picture frames,
The paint colors on the wall.
Whatever it is,
Just open your eyes and soak it all in.
I bet there are at least 10 things that help make your life easier right in front of you.
When you become more present,
You also become more grateful.
So be grateful for all that surrounds you.
So again,
Find yourself back to your breath with your eyes open or closed.
Breathing in the words I am.
Exhale out relaxed.
I am healthy.
I am strong.
I am present.
What you think you create and what you create you become.
Remember that your thoughts matter.
I invite you to think back to this mantra throughout your day.
Breathing in I am relaxed.
I am healthy.
I am strong.
And I am present.
