Hi,
I'm Laura Hayes.
Welcome to Lasting Impact.
This meditation is designed to help you pause,
Center yourself,
And create a moment of calm in your busy,
Chaotic day.
So let's begin by finding a comfortable seated position.
You can sit on a chair with your feet flat on the floor or on the ground with your legs crossed.
And of course,
If you feel most comfortable lying down,
That's fine too.
Rest your hands gently on your knees or in your lap or by your side.
When you're ready,
Softly close your eyes or just lower your gaze.
Let's take a deep breath in through the nose.
And a slow,
Smooth exhale out through your mouth.
Let's do that again.
Inhaling deeply,
Feeling your lungs expand,
Your chest rise.
And exhale,
Releasing any tension that you're holding onto.
Now allow your breath to settle into a natural rhythm,
Smooth and steady.
As you breathe,
Feel the connection between your body and the surface beneath you.
Notice the weight of your body and feel a sense of support.
Now let's focus in on the body for a moment,
Starting at the top of your head.
Gently scan down,
Noticing any areas of tension,
Tightness.
Relax your forehead,
Soften your jaw,
And let your shoulders drop away from your ears.
Continue to scan down through your chest,
Your arms,
Your belly.
Let your hands rest heavy and your legs feel rooted.
With each exhale,
Let go of anything you don't need in this moment.
Now turn your awareness back to your breath.
Notice the coolness of the air as it enters your nose.
And the warmth as it leaves.
You don't need to change anything about your breath,
Just observe it.
And if your mind begins to wander,
That's okay.
Gently guide it back to your breath.
Let each inhale bring in a sense of calm,
And each exhale release any stress or worry.
Now I invite you to imagine a warm light at the center of your chest.
And with each breath,
This light grows brighter,
Filling you with peace and strength.
Let it expand outward,
Surrounding you with calm,
Peaceful energy.
And you can carry this light with you into the rest of your day.
When you're ready,
Bring your awareness back to the room.
Start to wiggle your fingers and toes.
Bring some small movements back into your body.
And gently open your eyes.
Take a moment to notice how you feel,
Grounded,
Calm,
Present.
Thank you for joining me for this meditation.
Until next time.
