Hello and welcome to this morning meditation.
If you haven't yet,
Please take a moment or two to find a quiet place and get comfortable.
Close your eyes.
Today is a new day.
Anything that happened yesterday or the day before is in the past.
And although it is fun sometimes to look ahead to the future,
For right now,
We're just going to focus on today.
Put all your worries aside,
Anything that you were concerned about happening in the future,
And letting go of anything that has already happened.
By letting go of the past and future and finding the present moment,
Stress and tension begin to fall away.
So let's begin by just doing a body scan.
While scanning your physical body from head to toe,
Notice any spots of tension.
If you find them,
Imagine those spots are melting and all of the tension is draining away.
Check that your jaw is soft and your eyelids feel heavy,
Your shoulders dropping and your whole back smoothing out.
The legs and feet release any tightness.
Even your toes feel relaxed.
Before you know it,
Your entire body starts to melt as you welcome relaxation into every inch of your being.
Now that your physical body is relaxed,
Notice the breath that is flowing in and out of your nose.
We're going to add two words to your breathing to help you stay in the present moment.
On every breath in,
I want you to repeat silently in your mind the word HEAR.
And on every breath out,
Silently repeat the word NOW.
So we will begin inhaling here and exhaling now.
Let's go ahead and try this.
Inhale here and exhale now.
Inhale here.
Exhale now.
Inhale here.
Exhale now.
Inhale here.
Exhale now.
I'm going to be quiet for a minute so that you may continue this breath on your own.
I'll be back shortly.
Just continue with your here and now breath.
You can allow the here and now breath to fade away now.
So next,
I'll be saying some phrases for you to focus on.
You may repeat them silently in your mind.
If you can,
Feel each phrase with emotion.
Here we go.
Life is full of possibilities.
I am safe and secure.
I acknowledge my feelings.
It's okay to make mistakes and I learn from them.
I am a good friend.
I am confident.
I can achieve my dreams.
I believe in myself.
I am grateful for the blessings in my life.
I completely love and accept myself.
I surround myself with positive friends.
I have all the tools I need to be successful.
I ask for help when I need it.
I conquer challenges with ease.
I am rested and ready for the day.
I am focused.
Today is going to be a great day.
It's time to gently bring our bodies and minds back to the place where we are.
With your eyes still closed,
Imagine what the room around you looks like.
Listen for sounds.
Notice the temperature and the feeling of the clothes on your skin.
Bring attention now to your breathing and feel the flow of the breath as it comes in and out of your nose.
Deepen your breath a little bit to help reawaken your body.
If you notice stress trying to creep in today,
Just remember the importance of staying in the present moment.
You can use the tool of the hear now breath or maybe use one of the phrases that we went over together.
When you feel ready,
You can open your eyes,
Feeling refreshed and ready for an amazing day.
Thank you for watching.
