Welcome to your take time for you meditation.
Before beginning this meditation,
Find yourself in a quiet space and let those around you know not to disturb you for the next 5 to 10 minutes.
You can do this meditation while lying down or seated in a comfortable chair,
Or you can choose to sit in a traditional meditation position.
We'll begin by just taking a couple nice deep breaths.
And let's do these as cleansing breaths.
So inhaling through the nose and exhaling out through the mouth.
And as you exhale,
Imagine you're just releasing any tension,
Any stress from your day.
And you're going to take about 3 to 5 nice deep breaths,
Inhaling through the nose and exhaling and just releasing whatever is ready to release out through the mouth with an exhale.
Another couple nice deep breaths just like that.
Wonderful,
Good work.
And just continue to take some nice deep breaths.
You don't have to exhale out through the mouth if you don't want after these first few breaths.
Just becoming present to your body for the next minute or two.
Just noticing any sensations that you feel,
Whether they're pleasant or unpleasant.
So that can be pain,
Discomfort,
Tension,
Or maybe an area feels relaxed and at ease,
Comfortable.
No judgment,
Just allowing yourself to observe what you notice.
And now that you've taken a moment to become more present and in your body,
Noticing those different sensations,
I want you to connect with what your intention is for your health right now.
Whether that intention is to change some of your eating habits,
To exercise more,
To take more time for self-care,
Whatever comes to mind as your intention for what you need to shift.
And also how you'd like to feel.
So maybe if you'd like to feel more energized,
Or you'd like to feel just lighter in your body,
Happier,
Whatever that is.
And I want you to visualize for the next few minutes what your day is like as you accomplish these changes and as you feel this new way in your body.
So what are you doing as you wake up in the morning?
How do you feel?
What are you getting ready for your day?
What do you notice?
What are you aware of?
And then you are continuing after getting ready for your day,
Going about your day,
Whether that's at work or caring for your family.
What does that look like?
How are you feeling?
It's lunchtime.
What does that look like for you?
What does it look like as you begin to move into your afternoon period?
What are you doing with your time?
How are you feeling?
What's different than it is currently in your life?
How does this look different for you?
And how are you feeling as you move into your evening?
It's dinner time.
Maybe you notice,
Oh,
I don't feel as exhausted as I typically do.
Maybe you're not as stressed out and frantic at trying to get dinner on the table.
And then what are you doing in your evening after dinner?
Maybe you're realizing you're putting down your phone,
You're not constantly checking messages,
Doing work,
And you're present with your family.
What is different for you in this picture?
And then taking a moment just to tune into what does it look like as you get ready for bed?
Maybe you're used to collapsing into bed,
Just utterly exhausted,
Ready to just zonk out.
And you notice now you feel like you're just relaxed and ready for sleep,
But not because you're exhausted,
Because you've had the energy that you needed for all of the things in your day.
You feel healthy,
You feel vibrant.
You feel like you've been able to accomplish what you want to accomplish,
But you're not exhausted.
Take three deep breaths just to breathe in that vision that you've just created for yourself of what your health looks like,
What your day looks like when you feel that way.
Beautiful.
And just knowing that there's the possibility for this to come into your reality.
It may seem overwhelming at times to make changes,
It may seem like you don't know how to go about getting to this place that you've envisioned.
But by listening to this meditation,
Your mind is already starting to bring that to you and find solutions.
You're taking the steps,
It is possible,
And it doesn't have to be overwhelming.
So as this meditation draws to a close,
You can stay relaxed and take a few more minutes in silence for yourself.
Or you can,
When you're ready,
Open your eyes and continue about the rest of your day,
Knowing that you can use these tools in this meditation whenever you feel like you could use a little bit of you time.
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