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Thank you for meditating with me today!

Meditation Script:

Find a comfortable position to relax your body, supine or side-lying. Begin with eyes

open, observing the space around you, the objects, colors, shapes, textures. Gently

closing your eyes, observe what you hear. Notice high or low pitch of sound,

sounds in the distance, sounds in your immediate space. Notice the sound of

your breathing. As you breathe in, bring awareness to your sense of smell. What

aromas do you pick up? Notice any taste on your tongue, observing bitter, sour,

salty, sweet. Bring attention to your sense of touch. Notice the air on your

skin, the warmth or coolness. Observe the firmness or softness of the support

beneath your body.

Notice any tension in the body. Breathe in to notice, breathe out to relax whatever you

can. Notice your breathing, observing the slight pause at the top and bottom of

your breath. Feel your belly fill up with breath, the expanse of your front and

back ribs as your breathe in. Feel your belly pull slightly in, your ribs

easing to center as you fully breathe out.

Notice your mental and emotional space. Become aware of your thoughts and

emotions, attaching no value judgment to what arrives, instead inviting loving

acceptance of wherever you’re at in this moment. Enjoy a deep breath in, deep breath

out.

Here, set an intention. How do you want to show up in your world, in your life. Perhaps

with greater confidence, compassion, boldness, empathy, love, strength, resilience,

ability to rest. Whatever your intention, hold that for a moment in your mind,

enjoying another deep breath in, deep breath out.

Letting go of this intention, direct your attention to your physical space. As you observe

each part of your body, notice any tension, relax whatever you can. Notice your

head, neck, and face. Bring attention to your shoulders, elbows, wrists, arms,

hands, fingers. Notice your chest, belly, upper back, mid back, lower back. Bring

attention to your hips, knees, ankles, legs, feet, toes.

As you breathe in, imagine bringing air in from the tips of your toes to the crown of your

head, breathing out, imagine sending that breath down from the crown of your

head to the tips of your toes.

Here, imagine a room filled with balloons and party favors, perhaps you bring to mind

people with whom you’d enjoy celebrating. Imagine a room full of color, with

slightly dimmed down lights sparkling in the eyes of those gathered. Conjure up

for yourself a sense of joy and ease and excitement, letting your whole body

feel both settled and delighted, and allowing a gentle smile lift your cheeks. Whatever

the celebration, you hear and see the sudden burst of small, thin pieces of

paper pop out from some contained space and fall over the entire room. The

multicolored tiny papers slowly fall, landing softly on pieces of furniture, your friends’

heads and shoulders, and your own.

Settled and in a spirit of celebration, bring back to mind the intention you set, now

celebrating showing up as your whole self, complete in your authenticity, and

in alignment with how you want to show up in your world. Bring attention back

to your breath, finding a deep breath in, deep breath out. Notice your body, areas

holding tension, areas of ease. Gently bringing movement to your body, open

your eyes, keeping with you that sense of joy and celebration. Thank you for meditating

with me. Peace.