Begin to make your way to whatever position that you want for today's practice,
For today's meditation.
And as you begin to settle in,
Spend a few moments just getting ready.
Get some of that movement out,
Maybe even roll the shoulders a few times,
Maybe drop each ear toward its shoulder.
Settle the hips and legs,
Maybe wiggle out those fingers and toes,
And just get that body ready to find some stillness.
Allow the body to settle,
And then begin to use the next few breaths and moments to scan the body.
Give it permission now to be settled and still and soft.
Begin to allow yourself to turn that focus inward.
Turn that focus away from all that is the physical world.
Turn the mind's focus on to the breath,
The in and out.
And feel the body continue to relax and release.
Focus on that breath,
The in and out.
Not judging or trying to change the breath,
Just using it as that focal point for the mind.
And over the next few breaths,
Work to balance out your inhale and your exhale.
Maybe starting with a count of three,
If that is most comfortable.
Inhaling in for that count of three,
And slowly exhaling out to a count of three.
Maybe building,
Extending to a four count if possible.
Slow,
Steady,
And balanced breath.
The breath is a powerful tool.
Not only does it bring us life,
It allows the body and mind to come back to center,
To return to home.
And feel this happening with these next few breaths,
The grounding power of this in and out.
Relaxing the breath.
Just feel all the pieces of you that have already been stretched or pulled today coming back in,
Coming back together,
Coming back to center.
And depending on the day you've already had,
Or the week,
Or the month,
This may take a few more breaths to really feel as though you have pulled everything back home and back together.
Take your time.
And as you begin to feel more whole,
More safe,
And more settled,
Allow the mind's eye now to begin visualizing a positive day,
A beautiful day,
A productive day.
And bring to mind this day as clearly as you can.
Sights,
Smells,
Sounds,
Tastes,
Allow it all to come to mind.
Visualize the weather,
What you are wearing,
What you are doing,
And who you are with.
And as you feel this day in the body and see this day in the mind,
Also reflect on that inner dialogue on this great,
Happy,
Beautiful day.
What do you hear your mind saying?
What is playing in that mental script?
Hear that positive affirmation,
That positive self-talk on those wonderful,
Beautiful days.
Spend a few more moments soaking in that beautiful day.
Maybe even feel yourself smiling as you visualize and feel and recreate a beautiful day.
And now how can we bring that positive day,
That positive script,
Into more of our days?
Into days when the weather isn't as perfect or our favorite activities aren't on the agenda,
When we aren't feeling as organically happy and content.
What is our self-talk script on those days?
And allow ourselves to release and let go of our negative scripts.
Give ourselves permission that on a less than perfect day,
If a negative thought attempts to creep in,
That we can pause and let it pass.
Give ourselves permission to inhale in the reminder that we can have a positive day,
That we are capable,
Strong,
That we are doing our best.
Remind yourself that you are light.
Give yourself permission that even though every day won't be perfect,
Every day can be one in which you treat yourself well.
If thoughts of scarcity or lack arise within you,
Work to replace them with affirmations of abundance.
There is enough.
I am enough.
If thoughts of doubt appear in your self-talk script,
Replace them with affirmations of confidence.
I am successful.
I am valuable.
I have something to offer.
If self-deprecating thoughts arise,
Replace them with affirming reminders.
I am uniquely and perfectly me.
I am beautiful just as I am.
I am enough.
Vow to speak to yourself as you would to someone you love and how you would want a loved one to feel and speak to themselves.
Affirm to the mind that today is a good day.
Today is a beautiful day.
And see this day unfold in your mind's eye.
And see it full of positive,
Affirming self-talk.
It doesn't mean that nothing will go wrong in your day,
But that you are able to approach it with a fresh mindset,
Not a mindset already fatigued by hearing a constant negative script.
You are able to be present and in control,
To problem solve clearly,
To give yourself the benefit of the doubt.
You are a friend to yourself.
As you see a day with positive self-talk,
Do you breathe more deeply?
Do you smile more?
Do you reach out to friends,
Feel more grounded,
In control more yourself?
Do you feel clearer and sharper?
Are you able to enjoy more of the little things?
Today is a great,
Successful day.
Today is a beautiful day.
Today is an imperfect but light-filled day.
It's your day,
And you are here to enjoy it.
Use that power of your own breath.
Even as you face moments where a positive affirmation does not readily come to you,
Focus on that breath,
The in and out.
Focus on the breath deepening and slowing,
And feel yourself coming back home,
Back to center,
Back to grounded.
During times of negativity,
We often feel even more profoundly that we are being stretched and pulled and fragmented,
That we are not ourselves,
Not whole,
But the breath can bring us back to center.
With each inhale,
Draw yourself back in,
All the pieces coming back together.
Your breath can reunite you to yourself,
Can reconnect the dots and put the puzzle back together.
Feel yourself smiling.
Feel the smile stretch across your face.
Feel the cheeks lift.
And know that this is possible.
Days of positive self-talk,
That we can slow down,
Breathe,
Smile,
And rewrite our script.
And just feel again that in and out,
That rhythm and power of your breath,
The in and out.
And allow yourself to slowly become aware of the physical body,
Feeling how relaxed the body is,
And begin breathing life back into that body,
Becoming more and more physically present back in the space.
Enjoy a few final breaths,
Focusing on that intention of having a beautiful,
Positive day.
You are worth it.
And only when and as you're ready,
Make your way back to the world.
And tread lightly and be nice to yourself.
Namaste.
