As educators,
We are wired to care for others and to prioritize their well-being,
Often over ours.
But the reality is our well-being is fundamental,
Essential to promoting well-being in our classrooms and school communities.
This guided meditation is an invitation for you to take time out to nourish yourself and cultivate well-being.
Move into a comfortable position,
Either seated or lying down,
And if it feels safe for you,
You can close your eyes,
But you don't have to.
I'll be utilizing a bell and short phrases to help us come back to the present moment,
And we'll be cultivating awareness of our breathing as well.
Your breath can be your best friend.
It is always with you,
And you can utilize it to bring a sense of calm and groundedness to any and every moment.
So let's begin by bringing awareness to your breathing.
And as I invite the bell,
Just think of it as an invitation to come home to yourself.
Breathing in,
I am aware that I am breathing in.
Breathing out,
I am aware that I am breathing out.
Silently saying to yourself on the in breath,
In and on the out breath,
Out,
And just doing this for five conscious breaths.
In,
Out.
Breathing in,
I am aware that I am breathing out.
Breathing in,
My breath is deep.
Breathing out,
My breath is slow.
On the in breath,
Silently saying to yourself deep,
And on the out breath,
Silently saying to yourself slow.
For five conscious breaths,
Deep,
Slow.
Breathing in,
I calm my body.
Breathing out,
I feel ease on the in breath,
Silently saying to yourself calm,
And on the out breath,
Silently saying to yourself ease.
Five conscious breaths,
Calm,
Ease.
The bell is ringing.
Breathing in,
I smile to myself.
Breathing out,
I release all tension.
On the in breath,
Gently bringing a half smile to your face and saying smile silently.
And on the out breath,
Silently saying release,
As you release all tension.
Conscious breathing for five breaths.
Smile,
Release.
Really see if you can release tension from your body,
Drop your shoulders,
And really touch into that sense of relaxation.
Smile,
Release.
And if your mind wanders gently bringing it back,
It is the nature of the mind to wander,
And the practice is just gently bringing it back to the present moment.
Breathing in,
I touch this present moment.
Breathing out,
I know this present moment has the capacity to be a wonderful moment.
On the in breath,
Silently saying to yourself present moment.
On the out breath,
Silently saying to yourself wonderful moment.
Knowing that in each moment,
There are conditions for happiness.
Sometimes we just have to look deeply.
Five conscious breaths,
Present moment,
Wonderful moment.
If your eyes are closed,
You can gently open them and welcome back.
And know that you don't have to play this recording to practice coming back to yourself.
At any point during the day,
You can breathe with awareness and just say to yourself,
In,
Out,
Deep,
Slow,
Calm,
Ease,
Smile,
Release,
Present moment,
Wonderful moment.
Know that this practice of breathing with awareness is available to you anywhere and anytime and with anyone.
You can always come home to your true self using your breath.
