Start by finding a comfortable seat.
Start to notice what your body is touching.
And give thanks for that support that it brings your body.
Now is a moment just to listen to sounds.
Listen to the way that the sounds make you feel.
Just start to notice.
No judgment.
Just acknowledgement.
Draw your shoulders back slightly.
Draw your shoulder blades down your back so that you can open up your chest a bit more.
Feel whatever your body is touching.
And at the same time see if you can lengthen your spine up so that you can grow taller.
Let's take some deep breaths together.
And when I say deep I mean long and full where you can actually feel your breath inside your body.
Inhaling in through the nose,
Inhaling in and then breathing out of the mouth.
Exhaling out.
On your next exhale out see if you can notice your shoulders start to become more relaxed.
Letting go of any stress or any tension from the day.
Letting go of the worries that you have.
Letting go of any thoughts that you have that aren't supportive to yourself.
In this moment just focusing on your breath.
Focusing on your body.
And just find a couple more breaths just like that.
Breathing in through the nose and an exhale out of the mouth.
And place one hand on your belly and one hand on your heart so you can connect in with your body a bit more.
See if you can let go of the tension that's in your belly.
Remind yourself that you have a beautiful stomach.
Beautiful body.
Now is the time to let go of whatever happened before.
To let go of whatever experiences that you had before this moment.
Any memories that don't feel good in your body.
Put them on pause for now.
And if you feel like you can't then just hold them gently.
Hold those feelings with every breath you take.
Learning to love them a bit more.
I want you to know that you matter.
I want you to know that your thoughts,
That your words,
That your actions,
That they matter and you have the possibility to create a positive contribution in this world.
You have the power to make someone feel more loved.
You have the power to make someone feel better about their life.
You have the power to listen to someone.
You have the power to bring more peace.
To bring more compassion into someone's life.
And people remember when you make them feel good.
Know that no matter what you think of yourself,
No matter what anyone else has ever told you,
You can make a positive difference in this world.
Now please say with me,
Whether silently to yourself or out loud,
May my thoughts,
Actions and words contribute to the well-being and the peace and the health and the safety of all.
May my thoughts,
Words and actions contribute to the well-being,
The positivity,
The peace and the safety for all.
How you show up makes a difference.
Remind yourself of three qualities that you love about yourself.
Maybe you forgot.
And say to yourself silently or out loud those three qualities.
I am beautiful.
I am brilliant.
I am creative.
We all have three qualities within us that we are celebrating and learning to love even more right here,
Right now.
Even if you don't believe those qualities,
Your subconscious,
A part of you will remember and it will make a difference on your life and those around you.
Let's take some deep breaths again together.
So breathing in through the nose and out of the mouth.
Feel into your feet.
Feel into your toes.
Feel into your legs.
Feel into your hips,
Your knees,
Your shoulders,
Your neck,
Your belly,
Your chest,
Your arms,
Your hands,
Your fingers,
Your toes,
Your head,
Your scalp,
Your eyelids.
Give attention to all the little parts of your body.
And imagine that you can do a full body breath.
So every single cell in your body,
Every single muscle in your body,
Every single bone in your body could breathe.
On the inhale,
Breathing in and then on the exhale,
Breathing out.
And one more breath just like that.
You are doing great.
No need to do anything.
But feel your body breathe and listen to these sounds.
Think of yourself like a cell phone.
And your cell phone needs to be charged up to feel full,
To feel energized,
To feel competent.
Maybe your cell phone doesn't need to feel competent,
But it does need to be charged up.
And then think of your body as a cell phone and think of this moment,
Every single sound that you hear,
Every single breath that you take for yourself is charging yourself up.
Making you feel full,
Making you feel confident.
Reminding you that you are competent.
Reminding you that you are loved.
Reminding you that you do matter.
Reminding you that you have something to share that's going to help others.
Think of yourself for taking this time to listen,
To be with your breath,
To be with it.
