We're going to do a meditation together.
Go ahead and close your eyes and get your body comfortable.
Take a moment to notice if there are any adjustments you want to make in how you're sitting and get yourself into a position that you're comfortable in and can sit pretty still for the next few minutes.
If you ever need to open your eyes or adjust your body during a meditation to get more comfortable,
That's also okay.
So we're going to take a few long,
Slow,
Deep breaths together.
Let's start by placing one of your hands on your belly.
When you inhale or breathe in,
Imagine your breath moving deep down into your belly.
Feel your hand moving with your belly.
Don't force it.
It can be a small,
Gentle movement if that feels best.
You may also notice your chest rising after your belly feels filled with air.
When you get to the top of your breath and start to breathe out or exhale,
You may notice your chest fall a bit and then your belly as well.
See if you can feel your hand move again with your exhale.
Keep your hand on your belly and take two more long,
Slow,
Deep breaths on your own.
And when you're done,
You can drop your hands into your lap or by your side and let your breathing go back to its regular self,
However you normally breathe.
Now we're going to do a little imagining together.
We're going to pick something called an intention,
Something you'd like for your day.
It can be a feeling or a thought.
The point is to set a path for your day ahead of you.
So think about your day and imagine a way you'd really like to feel.
Maybe you'd like to feel kind or maybe you'd like to feel calm.
It can really be anything that sounds good to you.
And now imagine the feeling word or words written in the air and imagine that they are floating inside a bubble.
Inside this bubble is your intention for your day.
Imagine how it feels to have this intention,
This feeling throughout your day.
Now take a moment to notice how your body feels when you think about your intention.
Are you relaxed?
Do you feel calm and peaceful?
If it's helpful,
You can bring that image back into your mind throughout your day to remind you of the feeling you want to have.
And now imagine the bubble with your intention floating out into the sky,
Going out ahead of you for you to follow throughout the day.
And now let's end with another two long,
Slow,
Deep breaths like we did at the beginning.
You can choose to put your hand back on your belly if you'd like.
And when your deep breaths are complete,
Keep your eyes closed and breathe naturally until you hear my voice.
It's important to come out of meditation slowly.
So when you open your eyes,
Start by looking at the ground for a few seconds and then you can open your eyes fully.
You may want to wiggle your fingers and toes and stretch your arms and legs into the space around you.
It might also feel nice to smile.
And now you're ready to move back into your day.
