Hello and welcome.
My name is Tina Stinson and I want to thank you for joining me for this meditation.
To begin getting into a comfortable position.
Sitting or lying down,
Whatever feels right.
Right here,
Right now,
Exactly as you are.
This is going to be your reset,
Your pause,
Your permission slip to stop,
Breathe,
And begin again.
It doesn't matter what happened.
Earlier today.
It doesn't matter what is waiting for you after this.
For the next five minutes,
Nothing is more important than this moment.
Come as you are.
Sit where you are.
You don't need to close your eyes if you can't.
You don't need to be anywhere special.
You just need to be here with yourself.
Let's begin.
Take a breath in,
Just a natural one to begin.
And on the exhale,
Let your shoulders drop down a little bit.
That's good.
Let's do that a few more times.
Inhaling through your nose,
Slow and steady.
Exhale through your mouth like a quiet sigh.
Letting go of whatever you've been holding on to.
Inhaling again,
Filling your chest,
Your belly,
Your lungs.
And exhale a little longer now,
Releasing the tension you didn't even know you were carrying.
One more time.
Inhale deeply.
Breathing in space,
Breathing in peace.
And exhale completely,
Letting it all go.
Now let your breath return to its natural rhythm.
Take a moment to feel your feet on the floor.
Your body in the chair or wherever you're sitting.
Just feel the ground beneath you.
You are here,
You are grounded,
And you are safe.
Now we're going to clear your energy gently and intentionally.
Imagine a soft,
Warm light starting at the top of your head like a golden sunlight.
A gentle warmth coming over you.
Let it slowly pour down over you,
Your entire body.
Over your forehead,
Softening your eyes,
Your jaw.
Down your neck,
Releasing any tightness you've been holding there.
Over your shoulders,
Letting them drop away from your ears even more.
Down your arms,
Through your hands.
Letting go of whatever you've been holding on to physically or mentally.
Through your chest,
Your belly,
Your hips.
Down your legs all the way to your feet.
You And as this light moves through you,
Imagine it gathering up everything that isn't serving you right now.
Stress,
Tension,
Worry.
The leftover energy from this morning or whenever.
Just collecting it,
Gently,
Without judgment.
And now,
On your next exhale,
Imagine releasing it all out of your body.
Out of your space,
Out of your day.
Let it go,
It's not yours to carry anymore.
You Now let's check in.
Not fixing,
Just noticing.
Ask yourself,
What am I feeling right now?
Not what you should feel,
Not what you want to feel,
What is actually there.
Name it quietly in your mind,
Even if it's messy,
Even if it's nothing,
Just notice.
Now ask yourself,
Where am I holding tension?
Your jaw,
Your neck,
Your stomach,
Your shoulders.
Wherever it is,
Breathe into that place.
Just one breath right into that spot.
And on the exhale,
Imagine it loosening just a little.
Now ask,
What do I need right now?
Maybe it's just water or a walk outside in nature.
Maybe it's five more minutes of silence.
A laugh,
A cry.
Maybe it's just to be seen.
Whatever it is,
You have permission to name it.
Even if you don't get it right now.
But you can honor it.
Lastly ask,
What can I release before I continue?
What thought,
What worry,
What expectation can you set down for the rest of this day?
Just one thing.
Place it outside of you.
Like a coat,
You don't need to wear it anymore.
You could pick it up later if you have to.
But right now,
It stays there.
Not in you.
Now,
Let's create a blank slate.
Imagine wiping a whiteboard clean or brushing the sand smooth after the tide has gone out.
Everything that happened before this moment,
It's still there,
It still matters,
But it doesn't have to define what happens next.
Now take a deep breath in,
And with this breath,
You are starting fresh.
You are not the person you were before this.
You are this person right here,
Right now,
With everything you've learned,
Everything you've released,
And a clean slate in front of you.
Finally.
Let's set one intention,
Just one.
Ask yourself,
How do I want to feel for the rest of today?
Not what you need to do,
Not what you need to finish.
How do you want to feel?
Maybe it's calm,
Maybe it's focused,
Maybe it's open.
Maybe it's gentle.
Maybe it's just joy.
Take that word,
That feeling.
And let it settle into your heart center.
And say that word to yourself right now.
Repeat it one more time.
And take one final breath to seal it in.
Breathing in through your nose,
Filling your belly,
Your chest.
Hold at the top.
And then exhale.
Feel your feet on the ground.
Feel the space around you.
And when you're ready,
You could slowly open your eyes.
You've reset.
You've renewed.
You can begin again.
Enjoy the rest of your day.
Namaste.
