It's a new day,
It's a good day,
And this is your meditation.
Go ahead and bring yourself to a seated position,
However you are most comfortable.
Sit in a way with your legs crossed or your legs out in front of you where your back can be straight and you can sit tall and proud without any pain.
When you hear the chime,
The meditation will start.
And when you hear the second chime,
The meditation will be finished.
Go ahead and bring your eyes to a close.
And bring your lips to a close.
You're going to be breathing through your nose.
And for the next couple of breaths,
I just want you to focus on the breath reaching the nose.
Feel the air as it flows in.
Is it cool air?
Is it strong air?
And as you exhale through your nose,
Feel the air and notice how it's different.
Maybe it's warm air.
Maybe it's slower air.
So keeping your eyes closed and your lips together,
Just notice the air as it hits your nose.
And on your next inhale,
Breathing that air in and letting it fill up your lungs and all of your body.
This breath means you are alive.
And today is going to be a good day.
Breathing in and feeling that breath in your chest,
Maybe even in your tummy.
Notice how good it feels to just sit still,
Quiet the body and the mind and breathe.
And as you're sitting and breathing,
I just want you to notice what good feels like.
You remember times when you felt happy or maybe the food that you ate tasted really good.
There's a certain feeling that goes with that goodness.
It may feel like butterflies.
It may feel like happiness,
Like sunshine.
It may feel like cool water on a hot day.
I want you to feel that feeling in your body now.
And you can even repeat to yourself this very simple statement,
I feel good.
Today's a good day.
When we're feeling good,
We're often more kind.
We often feel safe.
Feeling good can help us be nicer to our friends,
Make us want to help our parents,
Clean our rooms,
Do good in school.
It feels good to feel good.
And just for right now,
We're just practicing breathing into a good feeling.
There's other times in your life where you may feel scared or sad or angry,
And that's okay.
But during those times,
With enough practice,
We can teach ourselves how to come back to this good feeling.
Your next inhale,
Take a deeper breath in and a long,
Slow exhale out.
Notice maybe you feel even better with a deep breath.
I feel good.
Today's a good day.
And when I feel good,
I feel kind and caring.
I feel happy and peaceful.
I feel safe and I want to do good things.
I feel good.
Today's a good day.
In just a moment,
I'm going to sound the chime.
Until then,
Focus on your breath and repeat that simple phrase,
I feel good.
Today's a good day.
And when you hear the chime,
This meditation will be over and you can very gently open your eyes,
Maybe bring a smile to your face,
And have a really good day.
