If your mind has been feeling scattered,
Overwhelmed,
Or pulled in a million directions,
This is your chance to pause,
Reset,
And find clarity.
In this meditation,
You'll quiet the mental noise and bring your attention back to the present moment.
All you need to do is get comfortable,
Whether that's sitting up tall with your feet planted on the ground,
Or lying down somewhere you can fully relax.
Let your hands rest gently on your body or in your lap.
And when you're ready,
Gently close your eyes.
Let's take a nice long slow inhale in through your nose,
Just filling your belly.
And a slow breath out through your mouth,
Releasing any tension,
Just letting things go.
This is your time to recharge,
So let's begin.
We're going to start with box breathing to regulate your nervous system and create this sense of calm focus.
So you're going to inhale through your nose for 4 counts,
Hold for 4 counts,
Exhale through your mouth for 4,
And then hold at the bottom for 4.
If it's helpful,
You can visualize your breath outlining a box shape.
So let's do that together.
Breathe in for 1,
2,
3,
4,
Hold 2,
3,
4,
Exhale 2,
3,
4,
Hold 2,
3,
4,
Inhale 2,
3,
4,
Hold 2,
3,
4,
Exhale 2,
3,
4,
Hold 2,
3,
4.
Continue to do this on your own.
With each round,
Allow your mind to slow down,
Your body to relax,
And your breath to guide you deeper into presence,
All mind the time.
And if your mind wanders,
Just notice the thought and bring yourself back to that gentle counting.
Now let that go,
And just let your breath fall in and out naturally,
Finding your own rhythm of your breath,
Feeling each breath guide you into a deeper calm,
Noticing the rise and fall of your chest and belly,
Becoming aware of each inhale and each exhale.
Now bring your awareness to the space between your eyebrows,
Your third eye,
The center of intuition and clarity.
Imagine a soft golden light forming here,
Warm and gentle,
Like the first rays of sun rising over a quiet morning.
With each inhale,
This light grows brighter,
And with each exhale it spreads out,
Dissolving any mental fog,
Any tension,
Any scattered thoughts.
Follow this breath in like a gentle wave,
Washing over the tangled thoughts,
The to-do lists,
The worries,
The distractions,
And watch as they soften,
Unravel,
And dissolve like the mist evaporating under the warmth of the sun.
Follow your breath here,
Breathing in and out,
And allow that light to expand,
Feeling your body release any tension with each exhale.
As you continue to breathe,
The golden light expands further,
Reaching into the deepest corners of your mind,
Illuminating hidden spaces and clearing away overwhelm.
Light to bring clarity and to release more tension,
Anything you may be holding onto,
Until all that's there is the light and the rise and fall of your chest and belly as you breathe.
Feel the clarity within you grow,
Release any lingering noise.
You are fully present,
Your focus is sharp,
Your inner light guides you into a state of calm and insight you are illuminating from within with each breath.
Continuing to follow your breath and allowing that light to glow,
Gently invite these affirmations into your awareness,
Either silently repeat or simply let them resonate.
My breath is my anchor.
My mind is steady.
My focus is clear.
I release distractions.
I welcome deep presence.
I am here.
I am fully in this moment.
Now take a nice long slow inhale in,
Filling your lungs completely,
And hold for a moment.
And now exhale out feeling weightless as you release your breath.
Noticing your body here and the stillness within,
Slowly begin to bring movement back to your body,
But keeping that calm,
That presence within you as you wiggle your fingers,
Your toes,
Perhaps roll your shoulders.
Being graceful and gentle with each movement,
And then when you're ready,
You can gently blink your eyes open.
Carry this deep calm and clarity with you into the rest of your day.
You are centered,
You are focused,
And you are ready.
Thank you for meditating with me.
Have a beautiful day.
