Welcome.
This meditation can be done standing,
Seated,
Or laying flat on the floor.
I want you to begin by bringing in a nice deep inhale down into your core and at the same time squeeze your shoulders up to your ears.
Breathing all the way in and then letting it go.
Relaxing your shoulders down and sighing with your mouth open.
You're welcome to repeat that one more time.
Taking a nice inhale,
Squeezing those shoulders and letting everything go with the breath out.
Maybe bringing a bit of movement to your arms and your legs.
If you feel like you have a little bit of energy still moving throughout the body,
I invite you to just bring a few rocks side to side.
Whether you're rocking gently on your back,
Swaying side to side on your feet,
Or shifting and pendulating your weight of your torso over your hips.
Continuing to bring in some slow and deep breaths in through the nose.
As your body begins to settle,
I invite you to bring your attention and your awareness and maybe even a hand to your heart.
Imagine your breath flowing in and out of your heart and your chest area.
Expanding on the inhale and just softening on the exhale.
Notice each breath getting a little bit slower and deeper.
Beginning to find a rhythm and a pace that's connected with your heart and with your chest.
For these last few moments,
I want you to just bring to mind one thing you are grateful for in life right now.
And as you bring that thing to mind,
Invite in some of the sensations and the feelings you have knowing that thing is there for you.
With your next inhale,
Draw in those feelings and emotions and fill up your heart.
Letting that renewing feeling and sensation wash all the way to your arms and your legs and your head with the breath out.
Taking one or two more breaths where we're drawing in the gratitude,
The appreciation,
The love,
The care,
The calm.
And just letting it extend out to our entire body on the exhale.
And when you're ready,
Take a moment just to notice how you feel.
How is the energy,
The emotion shifted inside of you?
Maybe you take one final breath just as a reminder to stay with this energy,
With this renewing,
Calming,
Emotional sensation as you move back out into your day.
When you're ready,
You can slowly open up your eyes,
Bring a little bit of movement back into your body.
Feel free to grab a journal and a pen or pencil,
Just writing down a few of the things that you noticed and then heading back out into your day.
Thank you.
