Find a comfortable,
Seated position.
Let your hands rest loosely on your lap or on your knees.
Feel free to have your palms facing up or facing down.
Softly close your eyes.
Welcome the darkness behind your eyelids.
Take a deep breath and let it all go.
To get centered into our bodies,
Bring awareness to your breath.
Feel the cold air come in through your nose and the warm air come out through the mouth.
We're going to start this meditation with a small breathing exercise.
You'll start by breathing in for a count of five and breathing out for a count of five.
Let's start by taking a cleansing breath.
Inhale deeply through the nose,
Filling up your belly.
And exhale,
Let it all go.
All right,
Here we go.
Inhale for one,
Two,
Three,
Four,
Five.
Exhale for five,
Four,
Three,
Two,
One.
Exhale one,
Two,
Three,
Four,
Five.
Exhale five,
Four,
Three,
Two,
One.
Continue this for three more cycles,
Counting at your own pace.
One,
Two,
Three,
Four,
Five.
Let's take one more big inhale through the nose and hold the top.
Exhale,
Let it all go.
Come back to your normal breathing.
Notice how your body feels.
Maybe you feel like a weight has been lifted off your shoulders.
Maybe you feel more centered and grounded in your body.
Maybe you feel the same.
That is okay.
Whatever you are feeling,
Welcome that with no judgment,
Just observation.
As you sit here,
Focus on your breath.
Any thoughts that may come to you during this time,
Welcome them,
Acknowledge them,
And then let them go.
Come back to your breath whenever you feel your mind wandering.
Feel the rise and fall of your belly,
Chest,
And shoulders with each inhale and exhale.
Give awareness to this movement.
Let this movement bring you peace.
Notice the feeling of calm.
Sometimes we feel overwhelmed with work,
Family,
What's going on around us,
Maybe just everyday life.
Anytime you start to feel that way,
Take a few minutes,
Focus on your breath,
Take a moment to feel present.
Repeat these affirmations out loud or in your mind and feel free to put a smile on your face while saying them.
I am calm.
I am fierce.
I am doing my best.
I am full of life.
I am grateful for everything this life brings me.
Now take a deep breath and let it go.
These affirmations are now out into the universe and everything is working in your favor.
Every struggle we may come across,
Every setback that we may face,
We can look at them as lessons.
And if you can find the good in each of those lessons,
You will feel more at peace and realize that each of those struggles,
Each of those setbacks have brought you to this moment now.
And if there is a day or a moment where you aren't feeling your best,
Remind yourself to focus on your breath and know that this feeling will not last forever.
Many things in life are temporary,
But your breath mightier,
Your breath will bring you peace.
Thank you for joining me on this beautiful journey that we call life.
Have a magical day.
