Daily Practice To Refresh & Give Yourself A Positive Boost

Hello and welcome to this meditation to help you reset and realign at any point during your day when you need a little break or boost.

Call it a time out if you will.

My name is Juana and I'm delighted you're here with me today.

Feel free to do this meditation seated,

Laying or even as you go for a walk.

We will begin by arriving here fully using both our body and breath.

Start by loosening your body up a bit.

Relax any tension in your face,

Unfurl your brow,

Release any gripping of the jaw.

Raise your shoulders up towards your ears as far as you can reach and then drop them.

Shake your hands out as you visualize yourself getting rid of any stagnant or negative energy and silently affirm to yourself,

I let go of all which does not serve me right now.

Use your intuition to give your body whatever other movement it may need in this moment to relax and release.

Next let's tune into the breath.

Start by taking a big breath in.

Hold it at the top.

And audibly sigh it all out,

Letting go of anything you need to.

We will move into some balanced breathing to well,

Balance you out a bit.

The pattern is simple,

Inhale for 4 seconds,

Hold for 2 seconds,

And out for another 4.

Repeating the same pattern over and over again,

Breathing in and out through your nose if possible.

I'll get you started and then you can continue on your own.

So breathe in,

2,

3,

4,

Hold,

2,

Out,

2,

3,

4,

Again,

Inhale,

2,

3,

4,

Hold,

2,

Out,

2,

3,

4,

You got it,

On your own for a bit.

Feel yourself getting calmer and more centered with each balanced breath.

Return to a breathing pattern that is most calming to you.

And notice how you are feeling,

Where do you sense your breath the most?

Your nostrils,

Chest,

Belly?

What sensations are you connecting with?

Sense the corner of your lips curve up as you smile and with each inhale,

Think of something you're grateful for.

These could be big things like your health,

Home,

Or relationships.

Or the smallest of things like the food on your table,

The electricity that powers up your home,

Or your phone that connects you with loved ones.

So as you inhale,

What are you grateful for?

Let each inhale fill up your heart with gratitude.

Imagine a white light emanating from there.

And as you exhale,

Imagine sending that gratitude,

That light within you out into the world,

Spreading joy and appreciation.

Inhale what you're grateful for,

And exhale your gratitude into the world.

As we conclude our little timeout,

Set an intention for the rest of your day.

How can you approach your day in a way that serves you and those around you?

Make any affirmations you feel you need to.

And on that note,

We will transition out.

So wiggle your fingers,

Then toes,

And open your eyes.

As you move about your day,

Keep coming back to what you're thankful for.

It will really make all the difference.

As always,

Let me know how your meditation went,

And join me again tomorrow.