Find a comfortable seated position with your back straight,
With the crown of your head reaching to the ceiling,
Your body rooted to the ground.
With your hands resting on your legs,
Your eyes gently closed,
Take time to settle your body comfortably.
Feel your body rooted to the earth,
Supported by the earth.
Imagine a warm light that roots you to the earth,
Keeping you safe and stable.
Feel this warm light filling your core,
Giving you strength,
Confidence and courage.
Feel the warm light connecting you through the top of your head to the universe,
Filling you with life energy.
Feel the warm light filling your body with power,
Connecting you solidly to both the earth and the universe.
Sometimes life places us in tough situations.
Maybe we are taking on a challenge or maybe a situation wipes us out emotionally or physically,
But we still need to persevere through the day.
Maybe the situation is just something we don't want to do,
But we have to do it.
Maybe we are simply facing uncertainty or ambiguity that we are and we are filled with fear.
We sometimes need the fortitude,
The strength,
The power,
The energy to relentlessly push through and still mindfully support ourselves.
This meditation focuses on building strength and resilience for tough times.
Breathe in as deeply as you can,
Letting the air fill your nose,
Your lungs,
Breathe all the way into your stomach and hold this for a moment and then sigh it out through your mouth.
Breathe in again very deeply,
Breathing in as long as you can.
When you think your lungs are full,
Take just that one extra sip of air.
Hold that for a moment and then fully release this breath.
Your breath is constant.
You can always come back to your breath to bring focus and calm.
As you breathe in this next time,
Slowly raise your hands and place them where you feel your body hold stress,
Maybe at your heart or your stomach and take your next breaths in and out with your hands resting in this place.
On your next breath out,
Replace your hands comfortably on your lap.
Try to stay focused on this moment.
If thoughts come,
That's okay.
Let them go.
Meditation is a practice of recognizing that the thought is there and just letting it go.
Over time,
This practice will build focus and over time practicing will make it easier to recognize your thoughts and let them go.
Breathe in fresh air and breathe out any thoughts that have come.
Scan your body for any tension,
Breathing release into those areas.
Focus on the top of your head.
Feel the warm light releasing tension from the skin of your scalp.
Feel the strong connection the warm light brings from the top of your head to the universe.
Breathe relaxation into the muscles of your face.
Let the warm light smooth the furrow in your brow and melt away any tension you hold in your cheeks.
Unclench your jaw.
Feel your jaw relax.
Let your tongue sit loose in your mouth.
Let the warmth of the light wash over your eyes releasing tension from your right eye,
Releasing tension from your left eye.
Feel your eyes relax.
Even though your eyes are closed and not focused,
Feel the warm light build clarity and focus in your mind.
Feel your mind become more focused as you breathe.
Notice your neck.
Let the warm light release the tension from your neck.
Let the light bring your words so that you can easily express yourself today.
Feel the warm light surround your shoulders and move to your elbows,
Your wrists.
Feel the warm light sit lightly in your palm,
A gift from the universe.
Let it move very slowly down each finger,
Filling you with energy and strength.
Feel the warm light travel down your back,
Lengthening and straightening your spine as it travels.
Feel the warm light gently stretching you taller.
Feel your confidence build.
Feel your body sitting up straighter.
Feel the warm light fill your chest.
Let the warm light fill you with gratitude and love and kindness for those around you.
You may feel increased patience with others and even with yourself.
You might feel lighter as the warmth rests in your heart.
Let the warm light bring resilience.
Feel your chest relax.
Feel your breath deepen and lengthen as you relax.
Feel the warm light filling your stomach,
Easing any tension or pains you are carrying there.
The warm light fills and comforts you,
Bringing creativity and courage to your core.
Feel the warm light travel down your right leg.
Relax the muscles in your right leg.
Relax your right foot.
Feel the warmth slowly travel to each toe.
Feel the tension leave your body.
Feel the warmth replace the tension with calm and fortitude.
Stay with me in this moment.
Let your breath carry away any thoughts that come.
Let the warm light release the tension from your body.
You are creating the space for yourself to just be.
You are here,
Present in this moment.
You are building strength for the day ahead.
Feel your body rooted to the earth,
Supported by the earth.
Feel the warm light rooting you to the earth,
Keeping you safe and stable.
Feel the warm light filling your core,
Giving you strength,
Confidence,
And courage.
Feel the warm light connecting you through the top of your head to the universe,
Filling you with life energy.
Feel the warm light filling your core with power,
Connecting you solidly to both the earth and the universe.
You are ready for this day.
You are strong.
Return to your breath,
Inhaling deeply and breathing the air all the way into your belly,
Your ribs,
Your chest.
Hold the breath and then exhale slowly.
Become aware of the space you are in.
Hear the sounds just outside the room.
See the light on the back of your eyelids and gently move your fingers,
Bring some movement to your toes and take a nice long stretch.
Thank you for sharing this present moment with me.
I wish you a beautiful day.
Namaste.
