Welcome and congratulations for taking some time for yourself.
Have a comfortable seat with your spine erect and your feet on the floor.
Place your hands on your lap with the palms facing upwards.
And take a moment to arrive wherever you are right now.
Often our mind and body aren't in the same place.
Our body is here,
But where is our mind right now?
Is it in the past?
Or is it in the future?
Let's take a moment to arrive in the present moment.
Take a deep breath in and slowly let go.
Take another deep breath in and slowly release.
Become aware of your surroundings.
Without judging,
Just accepting what you see.
Take a deep breath in and slowly release.
You can close your eyes now if you feel comfortable and become aware of any sound you can hear.
See if you can notice the most distant sound you can hear.
And become aware of any sounds closer to you.
And see if you can notice the closest sound.
And if you haven't noticed it yet,
See if you can hear your own breathing.
Take another deep breath in and slowly let go.
Become aware of your feet on the floor.
Become aware of your legs.
The weight of your body on your seat.
Become aware of your abdomen.
Your chest.
Become aware of your hands.
The weight of your hands on your lap.
Become aware of your arms.
Your shoulders,
Let them drop.
Become aware of your neck and throat.
Become aware of your face.
Become aware of your whole head.
And become aware of your whole body.
And take another deep breath in and slowly release.
And take another deep breath in into your belly,
Your belly expands,
Into your chest,
Your chest expands and release.
Nature is changing.
If you think of the seasons,
Depending on where you are,
It's winter now.
It may be cold,
There may be snow.
However,
It's changing all the time.
Bit by bit,
Every day,
The days are getting longer again and the nights are getting shorter.
The trees are changing.
And nature adjusts to the changes.
We also feel that we as human beings,
We also are in constant change.
Maybe our body that is changing every day or maybe our surrounding which is also constantly changing.
It's our awareness of that change that makes it for ourselves either a positive or negative experience or a neutral one.
Our mind is very interesting and it is crucial in how we see and perceive things around us and ourselves.
Put your hands on your heart.
And take a moment to notice how is your heart right now?
Can you feel its heartbeat?
Our heart is constantly in change,
It's moving all the time and we don't have to do anything about it.
Now think of something that you are grateful for today.
No matter how small it is,
It could be a smile from someone.
It could be your breakfast that was nourishing and delicious.
Or something you have noticed in nature or in your surroundings that brought you pleasure.
Maybe your pet or an animal you saw outside.
Or maybe you received a message from a loved one.
Or the mere fact that you are alive another day.
Notice how it feels when you think of something you are grateful for.
Can you feel it in your heart?
Now relax your arms and hands again and put them on your lap.
Take a deep breath in and slowly release.
And take a moment to check in with yourself.
How am I right now?
Without judgment,
Just observing.
How do I feel right now?
Accept your feelings as they are.
Observe any thoughts you may be having about the past or the future.
Just observe them as they come and go.
And become aware of your body,
Any sensation in your body.
Accept your body as it is.
And ask yourself what would be one thing I could do today that would make me and others happy?
What brings me joy?
Every day is a new beginning and an opportunity to change things as they are or to change your perspective.
And put a smile on your face.
It doesn't matter if you don't feel like smiling,
It just helps anyway.
And now send this smile throughout your body.
Let your whole body smile.
Let it smile to the world.
You are wonderful as you are.
Now become aware of your feet on the floor.
Give your toes a little wiggle.
And become aware of your hands on your lap.
Move your fingers.
And slowly but gradually at your own time open your eyes again if you had them closed.
And come back to where you are.
Thank you for spending this time with me for yourself.
Have a magical day.
