Hello and welcome.
This practice is designed to gently text your working memory with little puzzles and tasks.
When your mind is racing or you feel disconnected,
Focusing on these quick challenges helps redirect mental energy into the present moment.
By engaging your memory,
Senses,
And imagination,
This meditation supports nervous system regulation,
Grounds you in your body,
And creates space for calm awareness.
It's especially helpful if you struggle with overthinking,
Anxiety,
Or moments of dissociation.
I invite you to take a deep inhale and hold at the top,
And then exhale out your mouth,
Letting it go.
I invite you to find a comfortable position,
If you have not already,
Either seated or lying down,
And take another slow breath in through your nose,
And a soft breath out through your mouth.
Notice the room around you.
Notice that you are safe here.
In this practice,
We'll give your mind little puzzles to gently text your working memory,
Bringing you fully into the present moment.
Think of three fruits that you enjoy,
And say them silently to yourself.
And now,
Think of three animals that could never live in the ocean.
And now,
What are three animals that only live in the ocean?
Now,
I'm going to give you three words,
And your job is to remember them.
The words are,
Cheer,
River,
And apple.
Hold those words in your mind.
Now,
Take a slow breath in,
Hold it at the top,
And then exhale out your nose or mouth,
Whatever feels more comfortable.
What was the first word?
What was the second word?
And the third?
And if you've forgotten,
It's okay.
Just know you're taking time for yourself here,
And that is all that matters.
Taking a big deep inhale,
Exhale,
Letting it go.
You're doing enough.
If you haven't already,
I invite you to open your eyes,
And notice one object around you that has straight lines.
Now,
Close your eyes again,
And notice one sound you can hear right now.
And now,
I invite you,
If you feel comfortable,
To notice one part of your body that feels the most supported.
Now,
Think of your favorite color,
And now imagine the very first food that comes to mind when you picture that color.
Now,
Think of your favorite song.
Imagine the first line,
Or the first.
.
.
You're stopping and taking time for yourself is empowering and important.
Let's take a moment to take a deep inhale,
Filling yourself with air and gratitude,
And then exhale,
Letting go of all that we don't want.
And now,
I invite you to gently point to your left,
And now point to your right.
And now,
In your imagination,
I invite you to envision yourself walking ten steps forward.
Now,
Imagine turning in a full circle.
Notice how your mind followed that journey,
Even while your body stayed still.
And if you didn't feel anything,
That is perfectly fine,
Too.
Let's just take a moment to deeply inhale,
And exhale,
Letting that go.
I am perfect the way that I am,
And I am doing things right,
And I am enough.
Now,
For the closing finale.
Do you remember the three words from earlier?
I'll give you a moment.
Oh,
It's cheer,
River,
And apple.
If you got it right,
Great.
If not,
It's okay.
Take a deep breath.
I am enough.
I'm doing enough.
Exhale,
Letting go of what we don't want.
Now,
I invite you to rearrange cheer,
River,
And apple in a new order in your mind.
And now,
Say them backwards.
And now,
Add one new word of your own to the list.
Take a deep breath in through your nose,
And release it slowly out your mouth.
Notice the steadiness of your breath.
Notice the ground beneath you.
Notice your body here in this moment.
I invite you to repeat silently after me.
I am present.
I am aware.
I am present.
I am aware.
When you're ready,
Gently open your eyes,
Stretch if you need to,
And carry this presence with you into the rest of your day.
Have a beautiful day.
Bye.
