Our lives can get really busy.
We can handle a lot in a day,
But that doesn't mean we can't have permission to take.
A moment to breathe,
To reset.
And to remember why we do it all.
This is that moment.
So.
Wherever you are.
However you are.
Take a nice long,
Slow inhale in.
A long exhale out.
Close your eyes if that feels right to you.
You can also just softly gaze at the ground in front of you.
Sit back and place your feet on the ground.
Be comfortable here.
And just feel the earth beneath you.
That solid ground.
That is real.
Notice it and let it connect with your body.
Feel your body soften into it as your breath starts to settle.
Let your inhales and your exhales slow down naturally without force.
And just be here,
Just for a moment.
Just noticing arriving.
Letting the day go just for a moment and allowing yourself.
To notice the breath.
Let your body Get a little heavier as you relax into it,
Almost like gravity is pulling you down.
Each exhale allows you to connect more with your body,
More with the earth beneath you.
Let your jaw relax.
You may even want to open your mouth and stretch.
And then close it again.
If you feel tension in your forehead.
Just smooth it out,
Creating space between your eyebrows.
As you continue to connect with your breath,
We often hold a lot of tension in our shoulders,
So we're going to begin to loosen that.
So on the next inhale.
As you breathe in,
Bring your shoulders up to your ears,
Building tension there,
And then hold at the top.
And then through pursed lips like you're slowly blowing out a candle.
Release the air and slowly bring your shoulders down.
Releasing that tension.
Let's do that again.
Breathe in,
Bringing your shoulders up,
Inhaling fully and then hold the breath at the top.
Hold the shoulders.
Exhale out slowly,
Releasing the air and releasing the shoulders down.
One more time,
Breathe in,
Shoulders come up.
Really building that tension there,
Shrugging it.
Upholding here Then releasing the air,
Bringing the shoulders down.
And feeling.
That release and tension in the shoulders.
You're allowing your body to soften a little more as you sit here with each breath.
Now we're going to connect to the rise and fall of your breath through your belly.
You may even want to place a hand on your heart and a hand on your belly so you can physically connect there.
Be here for this moment just noticing.
Connecting feeling.
Almost like you can see the air flowing through you.
Slowing down the breath so much.
Maybe you see the breath with a color.
Maybe you see it as a light.
Just follow it as it goes in through the nose.
Down the neck.
Into the chest.
The belly comes out.
Then the belly descends as it goes in to the chest,
Up the throat,
Out the nose.
Feeling the hands rise and fall.
Follow your breath here just for a moment.
I'll mind the time.
Just be in your body and connect with your breath.
Let it all slow down.
Now we're going to add a counting element to lengthen our exhales.
Really allowing our parasympathetic nervous system that rest and digest.
Our vagus nerve,
Our body's natural chill zone to come forward.
So expel all of the air out of your nose.
And breathe in for 1,
2,
3,
4,
Hold for 1,
2,
Exhale 8,
7,
6,
5,
4,
3.
.
.
21 inhale 1234 hold 12 exhale 87654321 inhale for four Hold for 2.
Exhale for eight.
Inhale.
Hold.
Exhale.
Inhale.
Home.
Exhale.
Inhale.
Hold.
Exhale.
Now reconnect with your breath.
And notice your heartbeat.
Just find that connection with your breath.
With your heartbeat.
Place a hand on your heart.
And think about all of the amazing things that you have done today.
The impact that you're making on the world.
You may not even notice it.
But just by showing up today,
You have done something.
You have impacted someone's life in some small way.
Even your own.
So thinking about all of the work that you are doing.
All of the things that you have done today and maybe if your day's just begun.
Think about all of the things that you have done.
Bear with that in mind.
Silently say.
I am grateful.
Next,
Think of something you've done that has made you smile.
It could be big or small.
Just let it come to mind.
Now silently say,
I am grateful.
Breathe that in.
Moment.
Now recall something or someone that has made an impact in your life.
Think of them now.
Picturing them in your mind.
Or that moment.
Silently say,
I am grateful.
Now remember a time that you laughed,
Really laughed.
Really truly felt that moment of laughter in your body.
Replaying that in your mind,
Silently say,
I am grateful.
Take a deep breath in and a long exhale out.
It's these moments in our life.
When we get quiet that we can remember,
That we can hold gratitude for.
These simple moments yet so profound that allow us to remember why we do the things we do.
Some days are harder than others.
But when we can Slow down and quiet our thoughts.
And give ourselves a moment to just remember our why.
Or recall just one small thing that made us smile.
And breathe that in.
That can be the light that we need in our day.
Now with your hand on your heart and your hand on your belly still just breathing and noticing.
Take this time to be in your body and follow your breath.
I'll mind the time but just be here in the quiet,
In the stillness.
When there's nothing being asked of you.
But just to breathe.
In this moment of stillness.
If your mind wanders,
That's okay.
Just notice the thought and come back,
But just be here for this moment.
Following your breaths and enjoying this peaceful time that's just for you.
Now take a nice long slow inhale in through the nose.
And a slow exhale out.
Just notice your body.
Notice how you feel.
Maybe something shifted.
Maybe it's just that you're more aware.
Whatever it may be.
Take another inhale in.
And a gentle exhale out.
And you can slowly start to bring yourself back just by wiggling your fingers,
Wiggling your toes.
Maybe rolling your shoulders back,
Rubbing your hands together,
Whatever feels good for you.
And when you're ready.
You can come back and open your eyes.
Thank you for taking time for yourself today and thank you so much for meditating with me.
Have a beautiful day.
