As you begin this meditation,
Take a moment to turn off any distractions that may surround you and find a comfortable position.
This could be sitting in a chair,
Sprawled out on a yoga mat,
Or simply lying down in your bed.
Any option will do.
What's most important is that you are comfortable and supported by something other than yourself.
For the next few minutes,
We will place on hold the chaos of the world,
Our work,
Our chores,
And the needs of others for our own peace of mind and tranquility.
If any distracting thoughts come to you throughout this practice,
Don't hesitate to acknowledge their presence.
Welcome them in and without judgment,
Send them away to disperse like the fluffy seeds of a dandelion on a spring day.
You can gently close your eyes or create space for a soft gaze if that feels better for you.
Allow your entire body,
From your head to your toes,
To fall heavy.
Release your tongue from the roof of your mouth,
Relax your jaw,
And allow your shoulders to drift away from your ears like waves of water rolling down your back.
Breathe.
Take notice to the temperature of your body.
Are you warm?
Cool?
What is the quality of your breath revealing to you right now?
Perhaps its pace is quick and shallow,
Or slow and long.
Notice the deep connection between your breath and your body throughout this practice.
Reach here with a deep inhale and exhale to release any tension lingering in your body.
One more inhale,
Holding it at the top,
And exhaling when you're ready to let it go.
Bring attention to your stomach and chest.
If either of them feel tight or not,
See if you can allow them to soften by taking a breath.
Notice your arms.
Allow them to soften and relax.
Do the same with your wrists,
Hands,
And your fingers.
Allow any guilt or worry in your mind to melt away.
Take this moment to tap into your own abundance and innate knowing that you are worthy simply because you are you.
If doubt arises,
I invite you to let it go and allow these words to wash over you.
You are worthy of calm.
You are worthy of personal space.
You are worthy of self-care.
You are worthy of having boundaries.
You are worthy of love.
You are worthy of support.
A force exists that is greater than each of us.
Maybe for you,
That's God,
The universe,
Your ancestors,
Or all three.
Take this opportunity to ask them for the support that you need while giving thanks to everything they've brought you through.
There are days where we can resist the urge to be everything to everyone,
And there are others where it gets the best of us.
When we struggle to believe in our own worthiness,
We begin to hustle for it.
So consider how you'd like to care for yourself in the upcoming week and get specific.
Visualize it.
Capture the sense of self-compassion running throughout your body in this moment.
Visualize yourself showing up as the absolute highest version of you this week.
How can you best call upon yourself in time of need?
Just breathe.
Find ease and relaxation in your body.
Allow the waves to wash over you.
Is there anything that needs to be affirmed for you in this moment?
Maybe it's that I delight in myself.
Slowing down meets my needs.
I know when the details of particular matters no longer serve me.
Rest is productive.
I choose to keep my needs a priority.
It is safe for me to take a break.
Being is just as valuable as doing.
I release anxiety with ease.
My creativity is fueled by rest.
Doing less allows me to have more of what matters to me.
My worth is determined by who I am,
Not by what I do.
Breathe.
Take one more gentle inhale through your nose and allow for an audible open mouth exhale to release from your mouth.
When you are ready,
Begin to bring awareness to your physical body.
