Let's prepare to meditate.
Adjust your body so that you are comfortable.
Close your eyes.
Rest your hands in any way that is comfortable for you.
Take a nice filling breath in.
Breathe deeply in through your nose and breathe out slowly through your mouth.
Do this again.
Now when you exhale,
Breathe out with a long sigh.
Continue this breathing a few more times to settle your mind and body.
You are ready to begin.
You will need to be sitting up straight for this meditation.
In this mindful minute,
We will be using rainbow breaths to help calm our mind and body.
Make sure your eyes stay closed and that your shoulders stay relaxed.
Try not to hold any tension in your back.
Let's try a rainbow breath together.
Place your hands together in front of your chest,
With your fingers all facing to the sky.
This will look similar to how some people pray.
In a moment,
You will inhale deeply and push your hands upward,
Still together,
Until they are as high as they go.
Once at the top,
You will breathe out and open your hands and arms wide to either side.
This will make a rainbow shape as your hands come down to either side of your body.
Let's try a couple.
Hands together.
Now inhale up.
Exhale and open your hands to either side like a rainbow.
Let's try this again.
Hands together.
Breathe in as your hands go up.
At the top,
Exhale and open your arms wide.
Try one more time on your own now.
Take big deep breaths.
Let's try three more rainbow breaths together.
Try not to hold any tension in your back or shoulders as we move.
Ready?
Hands together.
Hands up and breathe in.
Breathe out and create the rainbow hands to the side.
And again.
Hands together.
Breathe in.
Exhale,
Hands down.
And again.
One more time.
Hands together.
Hands up as you breathe in.
Breathe out and hands to the side.
Now that you know how to do a rainbow breath,
Remember to use these outside of your mindful minute when you need help calming down.
Now that you are relaxed,
Take a moment now just to breathe and be still and enjoy the rest of your mindful minute.
As our meditation comes to a close,
Draw your attention back to your real body.
Notice and feel where your body is touching the floor or chair.
Wiggle your fingers and wiggle your toes.
Take a deep breath.
Now go ahead and stretch out your body in any way that feels good to you.
When you are ready,
Open your eyes.
Now go out and find all that's good in your day.
