Find a comfortable position,
Either seated or lying down,
Where your body feels supported and at ease.
Allow your eyes to gently close,
Or maintain a soft gaze focused a few feet in front of you.
Take a deep breath in through your nose,
And exhale fully through your mouth.
Again,
Breathe in deeply,
And release.
One more time,
Inhale fully,
And exhale completely,
Letting go of any tension you might be carrying.
Allow your breathing to find its natural rhythm,
There's no need to control it.
Simply observe the gentle flow of your breath,
Moving in and out of your body.
As you continue breathing naturally,
Bring your awareness to the points where your body makes contact with the surface beneath you.
Notice the sensations where you're supported,
Perhaps heaviness,
Pressure,
Or warmth.
Now,
Become aware of your current mental state.
Whatever thoughts or emotions are present,
Acknowledge them without judgement.
There's no need to change anything.
Simply notice what is here,
With gentle curiosity.
If your mind is busy with thoughts about the day ahead,
Or lingering on yesterday's events,
That's perfectly fine.
Just observe these thoughts as they come and go,
Like clouds passing through the sky of your awareness.
Now,
Bring to mind the phrase,
It's going to be a great day,
Full of hope and optimism.
Say these words silently to yourself,
Allowing them to resonate within you.
With each inhale,
Imagine you're drawing in pure,
Radiant energy,
The very essence of hope and possibility.
With each exhale,
Feel this bright energy spreading throughout your entire body,
From the crown of your head to the tips of your toes.
As this warm,
Positive energy fills you,
Notice any areas of resistance,
Places where doubt,
Worry,
Or heaviness might be present.
There's no need to push these feelings away.
Instead,
Simply allow the light of optimism to gently touch these spaces,
Like morning sunlight gradually illuminating a dark room.
Now,
Bring to mind one specific moment you're looking forward to today,
However small it might be.
Perhaps it's enjoying your morning coffee,
Connecting with someone you care about,
Or simply feeling the fresh air on your skin.
As you envision this moment,
Notice how it feels in your body.
Perhaps there's a sense of warmth in your chest,
A lightness in your shoulders,
Or a subtle smile forming.
While maintaining this feeling of optimism,
Let's also acknowledge that every day brings its own unique challenges.
True optimism isn't about denying difficulties.
It's about trusting in your capacity to meet whatever arises with presence and grace.
Take a moment to consider what might be challenging for you today.
As you identify potential challenges,
Imagine greeting each one the same warm,
Hopeful,
And cultivating.
See yourself responding with patience,
Creativity,
And resilience.
Remember that optimism isn't about everything going perfectly.
It's about trusting that even within difficulty,
There are opportunities for growth,
Connection,
And meaning.
As we begin to draw this meditation to a close,
Take a moment to set an intention for your day ahead.
Complete this sentence silently in your mind.
Today,
I choose to bring optimism to.
Perhaps you'll bring optimism to a difficult conversation,
Work project,
Or simply to the way you speak to yourself.
Now,
Repeat after me silently.
It's going to be a great day.
I am open to possibilities.
I trust in my ability to navigate whatever comes my way.
Today is filled with potential.
As we prepare to conclude this meditation,
Take a moment to express gratitude for this time you've given yourself.
This sacred pause before stepping into your day.
Gradually begin to deepen your breath,
Inviting more alertness and energy into your body.
Wiggle your fingers and toes,
Bringing gentle movement back to your limbs.
When you feel ready,
Slowly open your eyes if they were closed.
Bring your awareness back to the room around you.
Carry this feeling of hopeful optimism with you as you move through your day,
Knowing that you can return to this spacious,
Positive state anytime by connecting with your breath and repeating your intention.
Take one final deep breath together,
Inhaling hope.
Exhaling with trust that indeed it's going to be a great day.
