You can begin today's meditation.
By finding yourself in a comfortable seat.
Allow yourself to move into a comfortable space.
The spine can be tall.
And your body soft.
Let your eyes close or soften your gaze down.
Now take a clearing breath in.
And let it all go.
You don't have to be anywhere for the next little while.
You're simply going to meet yourself.
Before the day asks anything of you.
Let's do a clearing breath in together.
And exhale.
Now inhale through your nose for the count of 4,
2,
3,
4.
Hold for 4,
2,
3,
4.
Exhale for 6,
2,
3,
4,
5,
6.
Inhale for 4,
2,
3,
4.
Hold for four,
Two,
Three,
Four.
Exhale for six,
Two,
One.
3,
4,
5,
6.
Inhale for 4,
2,
3,
4.
Hold for 4,
2,
3,
4.
Exhale for 6,
2,
3,
4,
5,
6.
And just allow your breath to find its own natural rhythm.
Allow that rhythm to calm you.
Allow that rhythm.
Send a message to your brain.
You can move with intention and presence,
No matter what today presents to you.
Now bring your attention to your shoulders.
Most of us carry yesterday in our shoulders without even knowing it.
Let them drop.
Even a little bit.
A monk once shared the importance of emptying your bowl of yesterday's rice.
So take a moment now to do that.
Whatever you have brought forward from yesterday.
Choose to release it now.
You may want to notice if you are holding any of that tension in your jaw.
Just allow your jaw to soften.
Notice your hands.
Are they holding on?
Just allow them to open.
Allow your hands to relax.
Now gently Allow your mind to go to today.
Might want to think about a potential challenge.
That could present today.
Maybe it's a conversation you're dreading.
A deadline.
Person who knows how to trigger you.
A moment when you already know you will feel the urge to escape.
Now don't try and solve this.
Just notice it.
Bring awareness to it.
Name it quietly to yourself.
And now I want you to reflect on this.
That experience,
That challenge doesn't get to decide how you show up today.
You do.
Resilience isn't about not feeling a challenge.
It's not avoiding it either.
And it's not pretending to be okay when you're not.
Resilience is the ability to be present with what's presenting.
And then to consciously choose your next move in alignment with the human you decide to be.
That gap.
Between the trigger and your response.
That's one of the most powerful spaces in which you get to decide.
Who you choose to be.
So right now,
Create it.
Picture that possible friction.
That point of resistance.
See it clearly.
And instead of reacting,
Instead of avoiding.
Visualize yourself responding in a way.
That creates your future self,
Your mega self.
Beautiful,
Empowered,
Aligned human you choose to be.
Now you're not rehearsing perfect.
You're rehearsing conscious choice.
So ask yourself,
Who do I want to be today?
Not what do I need to get done.
Who do I?
Choose to be.
How do I want to show up?
For myself.
Allow this to be your anchor.
When the challenge arrives,
You come back to this version of who you decide to be.
Now silently or aloud repeat after me.
I am intentional and present as I move through my day.
I can feel and do hard things and still stay grounded.
Today I choose to rehearse,
To be the version of myself I am ready to create.
One more breath in.
Deep into your belly.
Deep into your lungs.
And now a deep,
Deep exhale.
And you can carry this intention with you.
Let it be the direction that supports who you choose to be.
And start to bring movement back now.
Just wiggling your fingers,
Wiggling your toes.
Maybe you can even do a nice deep stretch.
And when you are ready,
You can start opening your eyes.
And very gently come back.
To this time and place.
Have a great day and bye for now.
