Before we begin meditating,
Find a quiet space where you can be alone.
Sit comfortably,
Ideally on a cushion,
Pillow,
Or chair so that your hips can be slightly higher than your knees.
Close your eyes.
Inhale through your nose.
Exhale through your nose.
We're going to repeat this five times.
Inhale one.
Exhale one.
Inhale two.
Exhale two.
Continue on your own count.
Now that you're relaxed,
Imagine a whiteboard in front of you.
It's covered in to-do lists,
Responsibilities,
Expectations of you,
Deadlines,
And worries.
You have an eraser in your hand.
In just a second,
I want you to walk up to that whiteboard.
And in your mind,
Erase it.
Go ahead.
You can start.
Erase the whole thing.
With each task you erase,
You feel the stress related to that task dissipate into darkness.
It's gone.
With each expectation you erase,
You shed a layer of weight.
Weight that is now no longer on your shoulders.
You are free.
With each responsibility you erase,
You give yourself permission to care for yourself.
Right now in your mind,
It's just you alone with the empty whiteboard.
Anytime you notice your mind wandering away,
Back to one of these responsibilities,
Tasks,
Or stressors,
Visualize it back on the whiteboard.
It's right there.
It's in front of you.
And then take your eraser and erase it.
Repeat this as many times as you need to until that whiteboard is empty.
I invite you to sit here and gaze upon your empty whiteboard.
This is your space.
You are in control.
You are relaxed and at ease.
Your mind is clear and you are ready to sit and breathe for the next few minutes.
If you need further guidance,
With each inhale,
Imagine the words inhale in big bold lettering on your whiteboard.
And as you exhale,
Imagine the words exhale taking up your entire whiteboard.
Sit in this state for the next few minutes.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Inhale.
Exhale.
For those of you who feel as though you are in a creative state,
I invite you to think about what you would be doing with your time now that your to-do list is empty.
