Hi,
Everyone.
Sometimes when we look at everything all at once,
It can begin to feel overwhelming.
The mind races ahead to all the things we need to do.
Manage.
Remember.
Carry.
And that's why mindfulness can be such a gift.
So this meditation today is an opportunity to gently ease into your day ahead.
One breath at a time.
And one moment at a time.
Because life becomes much more manageable.
When we stop trying to hold everything at once.
And we simply meet what's in front of us right now.
So we're just going to think about one thing at a time.
One breath at a time.
One moment at a time.
Or we can simply say,
In this moment,
This is enough.
So let's all settle back.
Sitting upright.
Or you can also recline back.
On a mat.
Or your chair.
And if it feels comfortable.
Gently close your eyes here.
Or just gaze softly downwards.
As I said off the top.
Mindfulness can be such a gift.
And life.
Really feels more manageable,
It's when we stop trying to hold everything at once.
And simply meet what's in front of us right now.
So let's allow yourself to get comfortable here.
Letting your shoulders soften.
Let your hands rest gently in your lap.
And if it feels comfortable.
Gently close your eyes.
You And let's all begin by taking in a nice deep breath.
In through the nose.
And gently exhale out through an open mouth.
And one more beautiful inhale here.
A beautiful inhale in through the nose.
Holding it at the top if you wish.
And then breathing out,
Letting go in a nice long exhale.
As we're breathing here,
Just think about on this next inhale.
Breathing in calm.
And then breathing out any residue tension.
One more slow nourishing breath here.
In through the nose.
Holding it.
And letting it all go.
In a nice lawn.
Exhale.
Just lengthening the exhale on the way down.
And now let yourself settle into this moment.
Allowing your breathing to return to its natural rhythm.
Nothing to force.
Nothing to change.
Simply observing the breath as it moves in and out.
So just notice the inhale here.
And notice the exhale.
And if thoughts arise about the week ahead.
About schedules,
Responsibilities.
Lists.
Meetings,
Conversations.
Simply notice them.
And gently return to the breath.
Again and again.
As you just breathe naturally here.
Just think to yourself,
No judgment.
Just returning.
This is really what mindfulness is all about.
And now bring your awareness here to the top of your head.
Letting go of any tension.
Remaining at the top of your head.
Soften the forehead here,
Smoothing out the forehead.
Relax your eyes.
And clench your jaw.
Let the neck release.
Allow the shoulders to drop away from the ears.
Relaxing the arms.
The hands.
Fingers.
Bringing awareness now to your chest.
And noticing the steady rhythm of your breath.
It's this quiet reminder that life is moving through you in this moment.
Allow the stomach to soften.
Relax the hips,
The legs.
The knees.
Knees relaxing.
Calves relaxing.
Feet relaxing.
Feeling grounded.
Supported.
Present.
Just imagine yourself standing beside a peaceful lake.
Early in the morning.
The sun was just beginning to rise.
This beautiful ray of golden sunlight stretching across still water.
The air is crisp and calm.
The world has not fully awakened yet.
There is spaciousness here.
Quiet stillness.
With every breath,
The surface of the lake becomes smoother.
And so does your mind.
Any anxious thoughts can drift gently across the water like clouds passing overhead.
No need to chase them.
No need to hold on to them.
Just letting them move through.
Returning again to stillness.
The journey to breath.
And silently repeat to yourself.
Breathing in.
I arrive in this moment.
Breathing out.
And let go.
Breathing in,
I am calm.
Breathing out I am grounded.
Breathing in,
I trust myself.
Breathing out.
I release overwhelm.
Breathing in.
I begin this week with peace.
Breathing out.
I carry only what I need.
Pause here.
Just take a nice inhale in.
And let it all know.
Remembering I do not need to carry everything at once.
Allow yourself to rest here for a few moments in simple awareness.
Breathing.
Softening.
Peeing.
Now begin by slowly deepening the breath.
Bring some gentle movement back into the fingers and toes.
Rolling the shoulders softly.
And before we finish,
Take in one final deep breath here.
And slowly exhale.
And as you move into your day-to-day.
May you carry a little more calm.
A little more steadiness.
And a little more trust in your ability.
To meet whatever comes your way.
Not all at once.
Just one moment at a time.
Let's all combat space.
Gently open your eyes,
Stretch here,
Yawn,
Smile.
The light in me honors the light in you.
Namaste.
