Hello and welcome.
My name is Tina and I want to thank you for joining me for this meditation.
Let's begin by finding a comfortable seat or lying down.
And when you're ready,
Close down your eyes.
Take a moment to arrive.
Feel the weight of your body supported by the ground beneath you.
And just start to notice the natural rhythm of your breath without trying to change it.
We'll start with a relaxing breath to help you settle in.
We're going to breathe in through the nose before and out through the mouth slowly for a count of eight.
Let's begin.
Breathe in,
2,
3,
4.
Out,
2,
3,
4,
5,
6,
7,
8.
4,
Out 2,
3,
4,
5,
6,
7,
8,
In 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8,
In 2,
3,
4,
Out 2,
3,
5,
6,
7,
8.
Relax for a moment,
Breathing normal.
And we're going to move on to a balancing breath.
We're going to breathe in through the nose for a count of four.
And out through your mouth for a count of four.
Let's begin.
Breathe in,
2,
3,
4.
Out,
2,
3,
4.
4 Out 2 3 4 In 2 3 4 Out 2 3 4 for.
Breathing in deep,
Filling the belly,
Expanding the chest.
Hold at the top for a second.
And then exhale through the mouth with a sigh.
Allowing your breath to go back to a normal rhythm.
I want you to bring your awareness to your body right now.
We're going to gently scan from head to toe.
Releasing tension as we move.
I want you to soften the muscles around your eyes,
Allowing your eyes to drop back into the sockets.
Unclench your jaw,
Allowing your mouth to drop open.
Allowing your shoulders to drop away from your ears.
Relaxing your hands,
Letting your fingers curl up into your hand naturally.
Softening the muscles in your belly and your core.
Moving down to your feet.
Feel your feet feeling heavy,
Grounded.
Releasing any holding in your toes and ankles.
Take a moment to feel your whole body.
Soft,
Supported,
And at ease.
Now in your mind's eye,
Let's walk through a typical day.
But this time with fresh eyes.
We're not rushing,
We're simply noticing.
Imagine the sunrise in the morning,
That quiet short moment before the day begins,
Appreciating the soft light.
Picture yourself sipping your tea or coffee or eating breakfast.
Even if it's just for a minute,
Really taste it.
Feel the warmth of the cup.
Notice the small,
Beautiful ritual.
Think of a moment with a loved one,
A hug,
A shared smile,
A few words.
Allow yourself to be fully there,
Even if it's just for a moment.
If you have a pet,
Imagine walking them or sitting with them.
Notice the rhythm of their breathing,
The softness of their fur,
The joy of their company.
Now moving into your work day.
Whether you love your job or not.
Either way,
You can find one thing.
The comfortable workspace,
The quiet of your lunch break.
Or simply the feeling of stopping for a moment.
And then notice the anticipation of going home at the end of the day.
Even if you're tired,
There's a small comfort in that return.
Finally,
Imagine a walk outside.
Feeling the air on your skin.
Notice whatever season,
The smell of fresh cut grass,
The colors of the falling leaves,
The glisten of snow,
A gentle wind,
The sun warming your face.
Let yourself appreciate these small gifts one by one.
Now gently return to your breath.
Breathing in through your nose,
Deep breath in,
Filling your belly,
And then releasing it out through your mouth.
One more time,
Breathing in.
And exhale.
As you breathe,
Set a simple intention for the day ahead.
Maybe something like,
I will notice the beauty around me.
I will take time to relish in the little moments.
I will not allow stress to pull me away.
Remember,
Whatever you focus on expands.
The more you pay attention to these everyday wonders,
The more your brain will naturally seek them out.
So focus on what you want to feel.
Know that you can return to this intention at any moment simply by taking a deep breath in and asking yourself,
How can I enjoy this day a little more?
How can I get the most out of this moment?
When you're ready,
Gently open your eyes.
And show gratitude for taking this time for yourself.
Namaste.
