Micro Practice: I've Got This

My name's Ruben,

This meditation is for you as you prepare for what's in front of you.

Getting a sense now of why you are here,

Listening to these words.

I am preparing for what comes up in your mind.

How does it feel in your body?

In taking part in this practice,

This is not just about points of connection to get grounded with,

It can bring on a sense of empowerment and gratitude.

Let's start with getting grounded.

As you notice the gentleness of your body breathing at its own rate and rhythm,

You might like to state to yourself,

In-breath,

Out-breath,

In-breath,

Out-breath.

And getting these words perfectly in time with your in-breath and your out-breath.

Maybe if the rhythm of your breath is slower,

More drawn out,

You might like to use the words in-breath here,

Out-breath now,

In-breath here,

Out-breath now.

And maybe,

Just maybe,

A sense of gentle empowerment,

I've got this,

Repeat after me,

I am brave because my history has shown that I have been sometimes.

I am strong because my history shows me that I have been sometimes.

Even a small half-smile releases healing energy,

A half-smile signals to the brain to associate the expression with positive emotions.

This activates the parasympathetic nervous system,

Having a beautiful down-regulating effect and complementing what you are doing right now as you gently connect to your breath.

I am brave because my history has shown that I have been sometimes.

I am strong because my history shows me that I have been sometimes.

And therefore,

I am ready,

I've got this,

I've really got this.