Welcome to your guided meditation practice.
Get comfortable in a seated position of your choice and go ahead,
Gently close your eyes or soften your gaze.
Together we take those three deep slow breaths to let any tension melt away.
Take a deep breath in,
Breathe into your belly,
Into your chest,
Let it expand.
Slow breath out,
Consciously let go.
Deep breath in.
Deep breath in.
Slow breath out,
Relaxing your face,
Shoulders,
Hands,
Belly,
Whole body.
Deep.
Slow.
Let go.
Let go.
Let go.
Let your breath resume its natural flow and align your attention with it.
Feel each inhalation and each exhalation.
Slowly open your attention to the movement of your belly.
Let your belly naturally expand as you breathe in and contract slowly,
Smoothly as you breathe out.
Breathing in,
Notice the rising of your belly.
Breathing out,
Notice the falling of your belly.
In,
Rising.
Out,
Falling.
Rising.
Falling.
Rest your attention with those gentle and subtle movements.
Feeling gratitude for your breath,
For breath is life.
Breath is life.
Whatever is arising in the moment,
Let it be.
Different sounds,
Sensations,
Feelings,
Thoughts.
They are all impermanent.
Just as your belly is rising and falling with your breath.
Everything in the universe has the same rhythm of expansion and contraction.
Rising and falling.
The impermanent nature of life helps us to be more in touch with it and appreciate it.
Keep your breath in the foreground and everything else in the background.
May I remind you how lucky you are.
You have a brand new day in front of you to live.
A new little chapter of your life that is given to you for free and you are the author.
Take a moment to feel the gratitude for this precious gift.
Not everyone received this gift this morning,
But we did.
How fortunate we are.
Now we'll use a simple but powerful mantra to help us stay present and grateful for the gift of another day.
On your next inhale,
Mentally repeat to yourself.
Breathing in,
I know I'm breathing in.
On your exhale,
Repeat.
Breathing out,
I smile.
Allow a gentle smile to form on your lips.
Think about your gift,
Another day to live.
Breathing in,
I know I'm breathing in.
Breathing out,
I smile.
As you breathe in,
Feel the aliveness in your body,
The rhythm of your breath.
And as you breathe out,
Smile gently,
Softly,
Embracing the present moment with all its beauty and possibility.
Breathing in,
I know I'm breathing in.
Breathing out,
I smile.
Continue breathing and repeating the mantra at your own pace.
Slowly let go of your mantra.
I invite you to set an intention for how you want to live this day.
It could be with more kindness,
Patience,
Joy,
Compassion,
Or any quality that resonates with you.
Intention is a goal for your energy.
As you go about your daily life,
Keep that gentle smile on your lips.
Remember to breathe with your belly and move with your intention.
Take one last,
Deepest breath in.
And as you exhale,
Smile with your whole body.
When you are ready,
Slowly open your eyes.
Stay there,
Take a moment to notice how you feel.
I hope you feel calm,
Centered,
Grateful,
And ready for a new,
Beautiful day ahead of you.
Thank you so much for spending this time with me and with yourself.
Namaste.
