Let's go on a walk today.
Start by taking a nice long slow deep breath in through your nose and on the exhale close your eyes and let that go.
Take another long slow deep breath in through your nose and exhale out through your mouth.
Now continue to breathe naturally in through your nose and out through your nose finding yourself feeling more grounded.
Now take a breath and relax your shoulders.
On your next breath relax your arms,
Your torso.
Another breath relaxing your legs.
Now continue to breathe and just feel the air coming through your nostrils into your lungs and landing on your belly and just stay here noticing the belly rise and fall as you breathe in and out grounding you even further into this moment letting go of anything that was before or what's to come and just being here now.
Now imagine you are walking on a beach the day is warm with a light breeze it's cloudy but beautiful as you walk you have no timeline there's nowhere you need to rush off to take a moment to hear the waves gentle crashing on the shore coming in and out steady just like your breath feel the water as it kisses your feet it's cool inviting notice the sand beneath your toes breathe in the salty air feeling lighter with every step the gray sky is starting to brighten and the sun starts to peek out from behind the clouds and you feel that breeze on your skin and all the worries that you were carrying before just seem a little bit further away with each step you take as you carry on in the distance you see something catch the light curious you head in that direction to see what it is buried in the sand covered in seaweed you see a shining speck in the ground crouching down you dig to uncover what looks like a shell it's still covered in dirt a little battered from the wear and tear of the ocean but it's strong and it sparkles as you continue to wipe off the dirt revealing more of the shell you smile realizing that this was meant for you to find what could have been mistaken as a piece of garbage or seaweed stood out and sparkled even though it was covered it wanted to be found it deserved to be found to be appreciated holding the shell in your hand you realize how unique it is no shell is the same as another some are more weathered than others seeing rougher waters or the ocean's surface is more beautiful than the ocean's surface seeing rougher waters but underneath it all the tough strong and beautiful surface shines through you take the shell in your hand and you hold it as you continue on your walk and with each step you start to think how similar you are to that shell you too have felt a little dim hidden underneath the sand and seaweed and that all you need is to brush off what's covering you to reveal the beauty that is within you it is so easy to compare yourself to others to see another shell and perhaps wish that one was yours no shell is like another beauty is in the differences and it is when we see our uniqueness our light our own sparkle and how it impacts those around us that is the true secret to finding our inner confidence recognizing that there's power in our uniqueness with the shell in your hand you turn around to head home you're standing a little more confident now you're walking with purpose and presence and right before you reach the end of your walk you stop and you look out at the ocean one more time you feel the warmth of the sun beating down on you and you pause to watch the waves coming in and out breathing in and out as they come up and touch your feet taking a moment here to just be present feeling calm feeling connected to yourself feeling empowered and ready to take on whatever is coming your way with that confidence and strength just like the shell you found on your journey now take a deep breath in and hold on to that feeling that feeling of confidence confidence in who you are your unique sparkle because there is no one else nor will there ever be anyone else like you breathe that in knowing that you make an impact that you are special your voice deserves to be heard and you deserve to be seen now take a long slow deep breath in through your nose that out through your mouth again another long slow deep breath in through your nose and exhale out starting to bring yourself back to the room wiggling your fingers and your toes and when you're ready open your eyes and hold on to that feeling and whenever you start to doubt yourself remember the shell and how all it needed was to be brushed off to show its full splendid unique self thank you for meditating with me
