Before we start,
Take a minute to make sure your body is in the right place.
Take a minute to make sure you're comfortable.
Make sure your legs are not crossed and place them in a relaxed position.
Now gently close your eyes.
Welcome to this meditation session.
I give you full permission to do something different than I say.
Your only job is to listen.
Not to me,
But to yourself.
I am your guide.
I am going to bring you on this journey,
And then you are going to make it your own.
To start off,
Let's take in three deep breaths together.
Let's take in our first breath now.
Hold it at the top.
And now release.
Let's take in our second deep breath.
Hold it at the top.
And release.
Now let's take in our third and final deep breath.
Again,
Holding it at the top.
And now release.
Return to normal breathing.
Let's take some time to notice where our mind is.
Begin to observe your thoughts.
What is circling around?
Maybe you're thinking about lunch or dinner.
What you have planned later in the day.
Whatever it is,
Just sit with it.
Let's also tune into the body.
Begin to notice where you may have different sensations.
Notice the temperature of where you're sitting.
And notice your surroundings.
Bringing our attention back to our body,
Let's start at the feet.
What do they feel like?
Are they comfortable?
Are they planted on the floor?
Are they warm?
Are they cool?
Notice any sensations in this part of the body.
Now move your awareness up to your legs.
What sensations do you feel there?
Whatever you notice,
Try not to judge it.
We're just observing everything.
Everything within our body,
Everything within our mind.
If your attention begins to wander,
Just bring it back to the part of the body that we're focusing on.
Let's now move our awareness up into our stomach and our chest area.
What do you feel here?
Maybe you feel some tingling.
Maybe you feel warmth.
Maybe you just feel complete stillness.
Whatever it is,
Try not to place judgment on it and just observe.
Now let's move our awareness to our arms.
Notice your arms.
Are they relaxed?
Are they comfortable?
Are they warm?
Are they cool?
Is there any tingling sensations in this area?
Just observe the arms.
And now bring your attention to your neck and your head.
Notice how they feel.
Notice how they're resting.
Now let's expand our awareness into the room.
Begin to notice any sounds around you.
Maybe you notice people moving outside of the room or above you.
Maybe there's people outside.
Notice these sounds in this movement.
And begin to draw a connection to your ultimate goal and to theirs.
Everyone is just trying their best.
Everyone is using what they were given to the best of their ability.
Generally,
Everyone has a common goal.
Begin to connect your goals with those around you.
Begin to see that their goals are likely perfectly aligned with yours.
Begin to picture your energy in complete alignment with those around you.
All of the movement,
All of the stillness.
Bring all of this together now in your mind.
At the end of the day,
You're all one.
One team,
One goal,
One day at a time.
Now bring this refreshed version of your being back into the rest of your day.
Allow for this meditation to trickle into every area you go to,
Every person you speak with.
And allow for this new energy to trickle into all of these new spaces,
New conversations,
New places,
New people.
This is your time.
This is your day.
Let's take another deep breath together with a deep inhale,
Holding at the top and releasing when you're ready.
And when you're ready,
Begin to bring movement back into your body.
Gently move your legs,
Gently move your arms.
You may even want to rub your hands together ever so gently.
Roll out your wrists.
And when the time feels right for you,
Open your eyes.
And when the time feels right for you,
Open your eyes.
And when the time feels right for you,
Open your eyes.
And when the time feels right for you,
Open your eyes.
