You did it!
You finished another day.
And now you're here,
Listening to a simple meditation,
Looking for some connection,
Inspiration,
And perhaps some rest.
Let's just pause to celebrate that for a second.
It might not seem like it,
But deciding to press play for any reason is a conscious decision to take care of yourself.
And that's wonderful.
I'm proud of you.
Now,
Depending on the kind of day you had,
You may want to listen to this brief meditation seated or even lying down.
Just make sure that your hands are resting on your body comfortably.
If you are staying seated,
Make sure you're using the back support you need so that you feel comfortable.
Allow your whole body to feel like it's settling way down.
Down into the earth.
As you breathe in,
You can open up the back of your throat like you were going to yawn and then exhale out your mouth.
Let a feeling of heaviness wash over you.
Do this a few more times until you feel your nervous system regulating.
You should feel just a little bit calmer than just a moment ago.
On a scale of one to ten,
Ten being the deepest,
Slowest breath you've ever taken,
Allow your breaths to be at a seven or an eight.
So this is a breath that you're aware of and one that you are definitely consciously manipulating.
And you're getting really close to the very top of your inhale or the very bottom of your exhale,
But not quite there.
Kind of stopping just shy of that point.
As you continue with this breath,
Bring your attention to something simple that happened today.
Something simple that you're thankful for.
Something you consider a win.
Keep in mind that not all wins are positive.
Sometimes a win is letting yourself cry when you felt hurt.
Sometimes wins are uncomfortable,
Like setting or maintaining a boundary.
As you become aware of your simple win or wins,
Allow a soft smile to spread across your face.
Pretend to be both your own parent and the child version of you at the same time.
What does the parent version of you want to say to the child version of you?
And what does the child version of you want to tell the parent version of you?
As you wind down from this day,
Cultivate a bit of gratitude for the simple things that you've learned.
Allow yourself to feel pride and acceptance.
Remember that while in some cases you may have followed some old patterning and that may have felt good or bad or whatever,
You also created new neural pathways in your brain.
You're doing that all the time.
Like right now.
It's happening right now.
And so if you feel stuck or bored or overwhelmed,
There are shifts occurring on a cellular level all the time.
And we hope you can let that be a comfort to you.
It's important to know that you don't always have to make big huge changes in order for there to be shifts happening in your body.
You can do really simple things like reflect quietly for a few minutes,
Just like you are right now.
Now allow your breath to deepen to an 8 or 9 out of 10.
If it feels right,
You can exhale out of your mouth with a gentle,
Slightly audible sigh.
And when you feel ready,
You can continue to close out your day,
Hopefully with this newfound sense of ease and gratitude,
Even for the simple things.
