Music Often,
When we don't feel good about ourselves or a situation,
It makes us feel alone or different from everyone else.
But of course everyone has challenges and everyone experiences hard times.
We can use meditation to remind ourselves to give ourselves a break when things go wrong.
With practice,
We aim for the same supportive attitude we would for a close friend.
You're doing your best.
Don't worry.
Things happen.
Use these next few minutes not to force yourself to feel anything different,
But as a reminder.
We all can learn to treat ourselves more compassionately and less harshly over time.
Start in a comfortable posture.
Relax anything that feels tense or tight if you're able.
Find a way to sit that's upright and awake as best as you can.
Begin with several deeper breaths to gather your attention.
There's nothing special to make happen.
Notice wherever your thoughts are right now and how you feel.
And then bring awareness to the physical movement of your body each time you breathe.
Notice your belly rising and falling or the air moving in and out of your nose and mouth.
Breathing in and breathing out.
It's normal for our minds to wander and common to judge ourselves for it.
Notice any sense of criticism or frustration when you get restless or distracted.
Instead,
Without judgment,
Just come back to the next breath.
Now,
As you sit,
Begin to notice all of your experience right now with each in-breath.
Without strain,
Pay attention to whatever you feel in your body,
Your emotions,
And notice your thoughts.
Take it all in without needing to fix or change anything.
This is what's going on for me right now.
Breathing in with that sense of awareness and letting go a little with each out-breath.
Now add for yourself a reminder with each in-breath.
All of us,
Or even all teens,
Have times like this.
Whether right now feels good,
Bad,
Or otherwise,
Everyone has their moments.
And now on each out-breath,
Wish for yourself what you would a friend in a similar situation.
May I find peace and strength.
May I be happy and healthy.
Whatever naturally comes to mind,
Not comparing or setting an expectation,
Just setting an intention and a wish for yourself.
Letting go of striving or effort,
Creating a reminder,
Not a demand.
This is a moment of tension and challenge.
May I find my strength and my sense of humor.
Continuing for a few minutes now on your own.
Thank you.
Thank you.
Thank you.
As we end,
Recognizing that in any moment of challenge,
With or without a formal meditation,
We can always ground ourselves in this broader perspective.
Thank you.
