Good morning.
I'm Kimberly Kalish.
Thank you for joining me in this morning practice to set yourself up for a successful day.
Let's begin with a posture check.
Shift as needed,
Straighten your spine,
And settle into a position in which you're both comfortable and aligned.
I invite you to rest your tongue behind your top front teeth and take a few deep breaths at your own pace.
Follow my prompts as I guide you through a series of 4-7-8 breaths.
I invite you to inhale for 4-3-2-1,
Hold for 7-6-5-4-3-2-1,
Exhale for 8-7-6-5-4-3-2-1,
Inhale for 4-3-2-1,
Hold for 7-6-5-4-3-2-1,
Exhale for 8-7-6-5-4-3-2-1,
Inhale for 4-3-2-1,
Hold for 7-6-5-4-3-2-1,
Exhale for 8-7-6-5-4-3-2-1,
Inhale for 4-3-2-1,
Hold for 7-6-5-4-3-2-1,
Exhale for 8-7-6-5-4-3-2-1.
Now breathe normally.
Notice how you feel.
Notice your body and any sensations you're aware of.
Notice your mood and if you're aware of any emotions.
I encourage you to notice without judgment and accept whatever thoughts or feelings come to you with compassion.
Note that no matter how you feel,
Engaging in this exercise,
You're offering yourself compassion and you're setting yourself up for success.
I invite you now to think of one thing for which you're grateful.
As you think about it,
Really imagine it,
Visualize it,
Notice the appreciation it brings you.
Exhale and exhale the feelings that come to you as you focus your attention on gratitude.
I invite you to take a moment and think about some good you will do today.
It could be reaching out to a friend,
Watering a plant,
Smiling at a stranger,
Caring for a pet,
Recycling or anything at all that in big or little ways offers a kindness to the world.
Go ahead and think of the positive act you will engage in today.
Realize it,
See yourself doing it.
Allow yourself to appreciate that this act will offer something positive in both obvious ways and ways that you may never know.
Allow yourself to feel the emotions that come to you from doing something kind.
Inhale and exhale whatever feelings come up for you.
Accept these feelings without judgment.
Notice the feelings with openness and curiosity.
I invite you to think of a kindness you will do for yourself today.
It may be an act that moves you closer to a goal that matters to you.
It may be engaging in healthy behaviors.
It may be doing something that feels good.
Whatever you've decided you're going to do for yourself today,
I invite you to visualize it.
See yourself doing it.
See the joy or pride or success it brings you.
Once you've chosen what you'll do,
Set an intention to do it.
Say to yourself in your thoughts,
Today I will.
.
.
Decide when and how it will happen.
See yourself engaged in the activity that is a gift to yourself,
Either because it's enjoyable in the moment or because it brings you closer to a goal that matters to you,
Or perhaps both.
Allow yourself to notice how you feel as you visualize this act of kindness to yourself.
Inhale and exhale the feelings and thoughts that come to you.
Noticing those thoughts and feelings with openness and curiosity,
And accepting the feelings that come to you.
I invite you to take a deep,
Cleansing breath,
Inhaling fully and exhaling at your own pace.
And as you breathe at your own pace,
See yourself walking through this day with your head held high,
Feeling confident,
Worthy,
And loved.
See yourself living your intentions and feeling whole,
Happy,
And complete.
As you continue to visualize your day as you want it to be,
Allow these positive affirmations to swirl around your mind as you absorb them into your sense of self.
I am worthy.
I am healthy.
I am competent.
I am ready to make this a meaningful day.
I treat myself and others with compassion.
I am brave.
I am lovable.
I am confident.
I am focused.
I welcome joy.
I succeed at all I set out to do.
I notice and appreciate all the wonderful things that come my way.
I offer and receive support and kindness.
I live my life with intention.
I am full of energy.
I am whole,
Happy,
And complete.
I intend to live this day as my best self.
