Welcome.
Thank you for joining me for this mindful moment.
I invite you to find a comfortable position,
Either sitting on a chair with both your feet on the ground,
Feeling grounded to the earth.
Maybe sitting in a cross-legged position with your hands up to receive or down to ground as well.
Thinking about your eyes,
If you feel more comfortable with them,
Open with a soft gaze in front of you or closed.
Knowing at any point you can open or close them in our time together.
And now looking and feeling your breath.
Feeling where the breath is coming in and out.
Are you noticing the breath,
Mostly in your nose,
In your mouth,
Maybe in your chest or your belly?
Giving yourself a moment to count how long your inhales and your exhales are.
Taking a breath in and out at your own pace.
Noticing your breath,
If it's three seconds in and three seconds out,
Inviting that breath to be one second longer if it's comfortable.
If it's four seconds,
Maybe going to five.
Deeping your breath and visualizing a time in your life,
It could have been yesterday,
A month ago,
A year ago,
A decade ago.
A time where you were feeling afraid of something you had to do,
Perform,
An emotion you were feeling.
And remembering the feeling prior to that event.
Feeling that fear but knowing that there was hope.
Remembering again the feeling after.
How did you feel after that time?
And knowing that sometimes courage takes fear and hope.
Knowing that if you think about courage as a child,
They need fear and hope as their parents and without fear and hope,
You will never have courage.
And breathing in and out,
Thinking about a challenge you may have that maybe feels a little bit uncomfortable.
And looking at the idea of courage,
Knowing that there may be fear,
But the hope is that you'll get over that uncomfortable feeling and once again celebrate in your achievement because you showed courage.
Breathing in.
Breathing out.
Repeating after me or in your mind.
I have fear.
I have hope.
I am courageous.
Before you open your eyes or lift your gaze.
If someone,
Something,
Or someplace you're truly grateful for.
Open the eyes,
Lift the gaze.
I am grateful you spent this mindful moment with me.
And I wish you many times of great courage.
Be well.
