Welcome.
Let's take a few moments to reset your mind with this meditation using the five A's of mindfulness.
Awareness,
Acknowledgement,
Acceptance,
Appreciation,
And Action.
This gentle practice invites you to pause and reflect on a current challenge or moment of tension,
Giving it compassionate attention before returning to your day with greater calm and clarity.
Let's begin by arriving in the present moment.
You might be in between meetings or juggling a full plate.
Wherever you are,
This is your invitation to pause.
Take a deep breath in and a slow breath out.
And exhale slowly out of the mouth.
This practice is here to help you gently bring attention to something you may be carrying without judgment or pressure to fix it right now.
We'll move through the five A's of mindfulness,
Spending a little time with each.
Let's begin.
Ensure that you are in a comfortable seat or laying down.
And if you feel safe and supported to do so,
Gently draw the eyes down.
Breathe in through the nose.
And exhale slowly out of the mouth.
Be here now.
Awareness.
Take a moment to gently notice what is present for you.
What thought,
Feeling,
Or situation wants your attention right now?
Without changing it,
Let yourself notice what's here.
Notice what's happening in your body.
Maybe a tightness in the chest,
A buzz of energy,
A heaviness in your shoulders.
Allow yourself to be curious.
What are you aware of?
Acknowledgement.
Now name what's here.
Maybe it's stress,
Frustration,
Uncertainty.
Or maybe it's just tiredness.
Whatever is present,
Give it a name,
A label.
I am feeling overwhelmed.
This situation is hard.
Gently affirm what's true for you in this moment.
You are simply making space for what is.
Bring some compassion to what you have named.
It's okay that it's here.
You don't need to fix or change it right now.
Breathe in and meet yourself with understanding.
Let yourself soften toward the discomfort instead of pushing it away.
Say silently,
It's okay to feel this.
Appreciation.
Now gently offer yourself appreciation.
Even in discomfort,
Your body and mind are trying to care for you.
This moment of awareness is a form of healing.
Thank yourself for showing up.
Thank your body for communicating with you.
Let gratitude settle in,
Subtle or strong.
Ask yourself,
What would be a kind action for me to take today?
It doesn't have to be big.
Maybe it's setting a boundary.
Taking a breath or two before your next task.
Drinking water or revisiting this thought later with more clarity.
What gentle supportive step can you take?
Allow yourself to take one final deep breath in and a long breath out.
Notice how you feel now compared to when we began.
You have just taken a few moments to acknowledge your experience and respond with care.
And that is important.
And it matters.
As you return to your day,
My hope is you carry a little more clarity,
Compassion,
And calm.
Thank you for sharing the breath with me and this practice.
Remember that no matter who you are,
And no matter where you are,
You're a breath away from this.
Be well.
