Welcome,
Everyone.
I'm so glad that you're here taking this precious moment for yourself.
My name is Olga and today we will spend some time together in reflection,
In quiet reflection,
Looking back on the past week with mindfulness and compassion.
So this isn't about judging or analyzing or even tagging what was good or bad.
We're here to just observe and to just allow a bit more kindness into ourselves.
So I invite you to find a comfortable position and just settle in,
Whether that is sitting on a chair,
Sitting on the ground or lying down,
But just keeping the spine long and erect so that your posture embodies a sense of awakeness yet relaxation.
And now just softening the gaze or completely closing the eyes,
Letting your hands rest comfortably on your laps or by your sides,
And taking a deep breath in through the nose and a long exhale through the mouth.
With each breath,
Allow yourself to arrive fully in this moment.
Feel the weight of your body being supported by the ground beneath you.
There is nothing else to do right now but just to be here present and open to the experience.
So let's bring our attention to the breath.
Notice the subtleness of the rising and falling of your chest and belly.
Feel the cool air as it enters your nostrils.
And the warmth as it leaves.
Avoiding changing the breath,
Just observing it like a gentle wave flowing in and out.
If your mind starts to wander,
That's completely okay.
Just gently bring it back to the sensation of your breath and out.
Let each inhale ground you in the present.
And with each exhale,
Allow yourself to release any tension or distractions.
Now let's take a few moments to scan the body.
Starting at the top of your head,
And then down to the tip of your nose and mouth.
Notice any sensations you might be feeling.
Perhaps there's tightness and tension.
Perhaps there's warmth.
Or perhaps nothing at all.
Whatever you notice,
Simply observe it without any need to change it.
Now gently move your awareness down to your forehead,
Your eyes,
And your jaw.
Let these areas soften.
Continue scanning down your neck and shoulders.
With each exhale,
Let go of any heaviness or tension.
Bring your awareness to your chest,
Your belly,
Your hips.
Notice how your body feels in this moment.
Continue down through your legs,
Knees,
And feet.
Feeling the connection to the earth.
Allow any areas of tension to release with each breath.
Now I invite you to gently shift your focus to the past week.
Take a moment to mentally travel back to the start of your week.
And slowly allow images,
Feelings,
Or moments to come to mind.
As you reflect,
Notice the events,
Interactions,
And emotions that arise.
There's no need to dwell on any specific moment.
Just let the memories pass by like clouds in the sky.
Observing without attachment or judgment.
And perhaps there were moments of joy or success.
If so,
Take a moment to acknowledge those and feel gratitude for them.
Notice how your body responds to these memories.
Maybe there's a sense of warmth,
A smile,
Or a feeling of lightness.
Now think of any challenges or difficulties you may have encountered this week.
Observe them without judgment.
If you felt stress,
Frustration,
Or worry,
Simply acknowledge those feelings.
Allow yourself to hold these memories.
Take these moments with kindness.
Recognizing that challenges are a part of our journey.
And they too offer us valuable lessons.
As you continue to reflect,
Notice any moments of growth.
Perhaps there was something you learned,
Even if it was subtle.
Or maybe there was a moment where you showed yourself patience or resilience.
Acknowledge that.
No matter how small it may seem,
You are growing and evolving each day.
Now as we come to the end of our reflection,
Let's take a moment to let go of anything that feels heavy or unresolved from the past week.
On your next inhale,
Imagine breathing in fresh energy,
Clarity,
And peace.
And as you exhale,
Release anything you don't need to carry with you into the next week.
With each breath,
Letting go of any lingering tension or worry.
Trusting that whatever happened this week has served its purpose.
You are here in this moment.
And that's enough.
Allow yourself to feel a sense of closure.
Knowing that you are ready to move forward with a clear and open heart.
Take a few final deep breaths.
Feeling the calm and peace within you.
And whenever you're ready,
Allow the sounds to come back.
Allowing awareness back into this present moment.
Noticing sounds.
Noticing the contact with the ground.
Noticing any and all sensations.
Gently wiggle your fingers and your toes.
Feeling the energy returning to your body.
And once you're ready,
You can flutter your eyelids open.
Take a moment to acknowledge yourself for showing up today.
For taking this time to reflect and reset.
You've given yourself the gift of presence and mindfulness.
And that is something truly valuable.
Thank you for being here and allowing me to guide you through this meditation.
I hope you carry this sense of peace with you into the week ahead.
Namaste.
