Meditation script for change
Meditation script for change. The Forest Speaks. WholeSchool Mindfulness is a nonprofit organization co-creating an education system that advances well-being, community, and justice through the transformative power of mindfulness. Open your hands. By focusing on the root chakra, located at the base of the spine, individuals can access and enhance the flow of their life force energy, also known as prana or chi. Let your body settle into a comfortable position, lengthening your spine, softening your shoulders, softening your jaw. Purpose: Improving Sleep Quality and Quantity. When you are ready, let your eyes drift closed. 4. It is the time when the sun crosses over the equator. The cloud expands, covering your entire body from the inside. Breathing Into Presence. Oct 27, 2019 · Let’s dive into my top 5 meditations to help you feel positive, energised and calm in the mornings! Meditation 1: Positive Affirmations. Place one hand on your belly and one hand on your heart. Feb 16, 2023 · 1. She lives in British Columbia, Canada with her husband and two sons. Script: Mindful Breathing Meditation Adapted from Thich Nhat Hanh, “A Short Teaching on Mindfulness Breathing” (Excerpts in quotes) As your body settles and your eyes close, bring your awareness to your breathing. Access our Yogic Breathing mindfulness meditation script here. Hold your breath for a count of Mar 3, 2023 · Grounding meditation is a mindfulness technique that helps to center and connect a person with their physical body and the present moment. Breathe at a rhythm that feels good to you at your own pace. Make space for the new. Sharon Salzberg—one of the world's leading loving-kindness meditation teachers—offers us a profound sense of connection through her teachings, guiding us to live our lives with greater intention and compassion. Through practicing the four types of meditation – sitting, standing, walking, and lying-down – you’ll learn to develop heart and brain coherence Jul 6, 2021 · REALIGN YOURSELF GUIDED MEDITATION SCRIPT. She is the creator of Balance by Meghan; a platform designed to inspire and empower others to begin and maintain their yoga, health and wellness journey. These physical sensations help you know that you’re here in this moment and connected to this earth. This is a guided meditation for new beginnings and habit change. Labelling emotions accurately means going beyond recognizing They provide clear, step-by-step instructions that help us navigate the journey of mindfulness and concentration. for Physical Pain (transcript) For the audio recording, see . Sep 14, 2023 · The gentle ripples are like a breathing meditation, rhythmic and calming. While the benefits can be personal and varied, the consistent practice of guided meditations can potentially brighten our outlook and improve our well-being. 3. Apr 13, 2022 · Longer scripts can be read, listened to, or said with an intention involved. The Turning Toward Meditation . Written by Jason McKnight Guided Meditation Scripts. It’s a time to center ourselves, create intentions, and cultivate a state of peace that can influence our entire day. A 30-Minute Meditation for Anxiety and Stress. As you breathe out, be present with breathing out. Sit with your back straight and hands resting comfortably. Sep 19, 2016 · Guided Meditation. MBSR teaches people how to increase mindfulness through yoga and meditation. British Columbia, Canada. Dec 3, 2021 · 4) A 12-Minute Guided 4-7-8 Breathing Meditation. And we suffer, And cause suffering around us. Even for the trees. Find yourself a comfortable posture, or take a moment lying on the floor, or a bed. Practice Time: < 15 minutes. Unless we learn to let go of our thoughts and narratives, we'll never realize our full potential. And then reconnect with your breath, With its soothing rhythm, Apr 28, 2020 · Breathe in and out a couple of times, just noticing these two things. Dec 12, 2020 · 1: Sit and meditate on your breath for five minutes to relax. What is true is what holds, even in the midst of change. It is a force that can connect, inspire, and motivate us to Nov 30, 2023 · Follow the breath in and follow the breath out. For all of us. Let’s begin by taking a moment to sit comfortably. Perfect for general relaxation, and sometimes used as a wind-down visualization after a yoga class. We want to meditate on these things without reacting to them. It starts off with a breathing exercise to calm your nervous system, inviting you into a relaxing state of mind. Scott Rogers leads us in this guided practice with the metaphor of a Feb 12, 2024 · changes in things they like/don’t like. Some meditation scripts can bring about certain sensations in the body. May Help With: Stress Relief, Relaxation, Letting Go Of Thoughts. Sadly, many people are caught up in stress and thought. LET GO OF WHAT YOU CAN’T CONTROL GUIDED MEDITATION SCRIPT. Phrases like, “Carry this sense of peace with you,” or “May you move through your day with ease and awareness,” offer a nurturing end to the meditation and a positive bridge back to daily life. Receive your FREE resources here: https://jasonstephenson. Apr 22, 2024 · Feel the bark and leaves with your fingers, and the sensations of your feet in your shoes on the ground. Find a comfortable seat on your couch, chair, or in your favorite place in nature. Feb 16, 2021 · To help us more consciously embody the wisdom and power of trees, Hilary offers this restorative self-guided tree meditation that we can do anywhere in just a few minutes. When we put that space between ourselves and the whirlwinds, we can find stability and cultivate resilience. Rest your hands in your lap. 1. and a long breath out (5 seconds). Guided Meditation Using the five sense – Audio. Nov 17, 2023 · A good way to begin is to practice resting in the flow, as in this meditation. The ease of access to these scripts in PDF format online empowers us to incorporate Guided Rain Meditation Script. Insight and intuition are natural parts of the human psyche. Nov 27, 2022 · You can choose to sit on a wool or cotton blanket or put a pillow underneath you for comfort. Jan 23, 2023 · After completing This Original 15 minute guided chakra balancing meditation (recorded by us), you may feel a sense of inner peace, relaxation, and overall we Mar 19, 2022 · Celebrate the transitions of Spring with this short, guided Spring meditation. Apr 27, 2024 · 1. 2. Sep 28, 2021 · Photographer: Justin DoCanto | Source: Unsplash. So first, make sure you are in a comfortable position, sitting either on a meditation cushion or on a chair, something very comfortable where you can sit Feb 2, 2023 · Ann Vrlak is a Certified Meditation Teacher for adults and children (the best job ever) and a meditation practitioner for over 25 years. Oct 20, 2023 · Spring Meditation Script: The Symphony of Renewal, Growth, and Transformation. Meghan Pherrill. Feb 2, 2023 · Get comfortable. Settle into your body by using your breath. The weight of the body on the chair. Return here when expectations close your fist again. Guided imagery podcasts. Invite yourself to soften and connect. May Help With: Body Awareness, Breath Awareness, Grounding. Imagine a thick cloud of deep relaxation spreading from the inside of your eyelids, floating down through your mind. Place one hand on your stomach. The Turning Toward Meditation. For this meditation, we are deliberately targeting things that make us feel negative, things we judge (and later, times when people judge us ). With mindfulness, we can practice taking the role of observer to our strong feelings. Guided Imagery | Mindfulness Exercises for Stress Relief. Find yourself a posture of ease and strength. Dr Joe’s science-based meditations are proven tools of transformation that help you cultivate a new personality – and create a new personal reality. 15 Free Guided Meditation Scripts: 1. Just be at ease. Start by noticing. Through meditation, we gain the clarity and calm necessary to approach our activities with a focused and tranquil mind. An awareness that features the entirety of the body scape and the breath scape as they express themselves, moment by moment. Smell the air and notice when the flowers start to bloom. Jan 4, 2021 · The good news is that we can allow the storm to pass, and so do emotions. Close your eyes or lower your eyes in a soft gaze. The distant call of a loon is a song of inner peace, a melody that resonates with the soul, reminding us of the simple joys of life. – Take a deep breath in through your nose, feeling your chest and abdomen expand. Mar 20, 2019 · A Meditation on Observing Thoughts. As you breathe in, be present with breathing in. Take some time to make yourself comfortable, close your eyes and start to bring your attention inward. Life is rarely, if ever, constant. Calling your body to slow down, As your breath guides you to stillness. These scripts offer step-by-step instructions to help us achieve a state of mindful presence, even in the shortest of spans. What is true is different for everyone. Mindfulness Meditation – Guided 10 Minutes: This is a 10-minute guided meditation from a group called The Honest Guys. I love to teach people how to regulate your body and heart. If you’re not Here are some written scripts and audio files that can guide you in grounding and centering to reduce anxiety. Allow yourself to relax and let go of any tension or stress. The sensation of filling, the sensation of releasing. It could be on an object, your breathing, or repeating a mantra. Mar 22, 2021 · 2. She is also a freelance writer specializing in meditation and mindfulness, with a special love for creating guided scripts to share the practical and profound experience of meditation. At any time during this practice, especially if you feel disconnected or disembodied, come back to this sense of groundedness, anchoring your experience. Bring your fingertips and thumb to touch creating a circle with your hands and hold this circle on your belly (wherever you feel is most energetically speaking to you). One of the best methods for this is Third Eye meditation. Yogic Breathing. So take a deep breath in, Inviting the air to travel deep into your lungs, And into your belly, And then breathe out, Letting all that air, All those thoughts and emotions, All that heaviness out. Take a few deep breaths and let your chest rise and fall with each inhalation and exhalation. Acknowledge distracting thoughts and emotions as they arise, let go of them, and return to connecting with Jan 15, 2018 · 6 Effective 20-Minute Guided Meditations. This guided meditation script takes the listener on a soothing mind journey. Engaging with meditation scripts for self-esteem does more than just guide one’s focus during meditation; it carves out a conducive environment for positive change. Start your daily meditation practice with 5 to 7 long and slow deep breaths to release tension. Once you have settled into your breath, begin adding phrases to each in and out-breath. Some common choices of meditation length are 11 minutes, 15 minutes, 22 minutes, 31 minutes, etc. Meditation approached as a somatic practice consists of two aspects. allowing yourself to be fully present resting on the breath (20 seconds). 11. Some will induce total body relaxation. Settle into your body by connecting with your breath—slowly Change is a universal constant, we are all constantly growing, adapting, evolving, changing. Imagine a time when you felt even-minded and balanced. The changing of seasons offers more than a mere shift in the environment—it’s a profound reflection of life’s cyclical nature. Hold the breath for a count of four. What the mind thinks, the body feels, and vice versa. So breathe, And be here for a few moments. Jul 2, 2021 · Find a calm, quiet spot to sit or lie down. This meditation can be done either sitting or lying down and is designed to work with difficult emotions. other. Let go of any attempt to control or shape the breath. It's only when we fear change, do we become paralysed. Replace old habits Wishing you better sleep, peaceful meditations before sleep and inspired living. Meghan is the host of Balance Your Life podcast. Sit comfortably and settle in. fizkes/Adobe Stock. Mar 8, 2019 · 3) Loving Connection with Tara Brach. You may choose to close your eyes or gaze down. 1) I’d like you to pause, take a deep breath and place your feet flat on the floor or ground. A guided meditation on impermanence that helps us release fear and anxiety to embrace the constant change at every scale of reality: from particles, possessions, homes, and the environment, to our thoughts, feelings, and perceptions, and relationships. This could be anywhere from three minutes to two and a half hours. With a 10-minute guided meditation script, we can easily lead ourselves, or others, in a session that is both concise and deeply beneficial. PAUSE… Our ego flares. Letting Go guidance. Really FEEL your feet in contact with the surface underneath you. Set a timer. Let go of expectations about how this meditation would go and just keep bringing your focus back to your breath. Once you start taking active steps that align with your intention, you should see change, both in your body and in your life. As you breathe out, repeat, “And that is okay. And it can be difficult to remain balanced in the midst of change. Tap into a sense of unchanging well-being. This is very clear meditation audio that came from CDs. Wishful Thanking Living Rainbow Meditation and Pot of gold Visualization. 2) Now place your hands on your stomach and take 2-3 deep breaths, inhaling through your nose and exhaling Spring Equinox Meditation Script: Plant, Bloom and Grow. For an introduction to mindfulness meditation that you can practice on your own, download the UCLA Mindful App ( iTunes / Google Play ), stream, or download the guided meditations below. Pause for 30 seconds. You can close your eyes or not, however you feel comfortable. There would be no discomfort. Here’s how Tara suggests going about it. Bring the air in through your nose or mouth, and as your chest and belly expand, relax into your chair. Letting go allows flow. Have a seat on the ground with your legs crossed, and your spine straight, or you can be sitting in a chair, just make sure you keep your posture tall and dignified during this session. This practice involves labelling our emotions as they surface. Give yourself about thirty minutes for this mindfulness practice. MBSR teacher Bob Stahl leads you through this meditation combining breath awareness, a body scan, and mindfulness of thoughts, so you can explore sources of stress and anxiety. Nov 8, 2021 · There is so much change happening. Basic Mindfulness Meditation: – Find a quiet and comfortable place to sit. Dec 10, 2023 · Trust life opens when you let go of needing certainty. 5. Take 5: The Forest Awakens. However you’re feeling right now, leave things alone for the next few moments. It could be a time you were about to yell, but instead, took a pause. Others can train your mind to stay still. Relationships. The key is to ultimately change from that state of discomfort into a new state of liberation and wholeness. Feel your back upright and supported, your root grounded, and your legs on the floor. During this fall season, retreat inward, light a candle, and see what cobwebs need clearing. Bring your attention to the physical sensation of breathing, noting whatever is grabbing your attention, or whatever you’re feeling now, and without judgment, bringing your attention back to the rising and falling of your breath. Practice Time: < 10 minutes. When we speak of spring, our minds often conjure images of budding flowers, chirping birds, and gentle breezes. Finding Comfort: First, find a comfortable position. Choose the Length of Practice. Loving-kindness meditation. Bring your attention to your eyes. Five Minute Guided Meditation Script for Relaxation and Tension Release. Oct 18, 2022 · Choose a regular time. Recorded by UCLA Mindful's Director, Diana Winston. Third, invite wonder in. Change, and start your journey now. Dec 8, 2020 · 1: [1 minute] Assume a proper meditation position so you can let go physically, either lying down or sitting down. For the audio recording, see . PAUSE… Feel the toxic pain of this red glow burning throughout your body. This cannot be forced, but can be encouraged by attitudes of curiosity and gratitude. Dec 1, 2016 · This kind of meditation is in many respects quite different from what is conventionally understood as “meditation” in our modern culture. Let it move in and out naturally. To start this mindfulness practice, begin by focusing on breathing. In life, and in meditation, change is the only constant. Tara Brach and her husband, meditation teacher Jonathan Foust, have developed a regular practice for keeping the lines of communication open and maintaining a deep, loving connection. Try this guided meditation to tune in, listen, and reflect on where you are in your life. Repeat the questions I offer silently and to yourself (5 seconds). A 2018 study found that movement-focused and breath-focused yoga reduced stress Unique, life-changing, and powerful …. As the spring equinox approaches, I was inspired to use it as a theme for this week’s meditation. 12:21. Throughout this practice, let your body and mind feel loose and open (2 seconds). View profile. Jan 7, 2024 · Meditation for teens. This is a meditation for those of you between the ages of 13 and 19. Feel the solid ground beneath you, symbolizing stability and strength. changes with friends. that can help to find a positive future (2 seconds). Apr 2, 2021 · Coordinating your inhales and exhales to physical movements actually has measurable effects on your mental focus. This can be as short as a few breaths, if you practice with full awareness. Close your eyes and take a deep breath, inhaling tranquility and exhaling tension. Allow space for whatever arises. Align with the universal life force. Step Three The third step is to change your energy and your state of being. Have students find a comfortable way of being: standing, sitting, lying down, whatever feels most comfortable to them. Apr 9, 2023 · Download our Three Steps to Deep Breathing meditation script. Focus your mind. Just before bed, it can be especially relaxing to give ourselves space to rest back and let our thoughts go. You can perform a body scan in any setting, even on the go, but when you’re just learning how, you may want to start by sitting or lying down. Below is a short script devised to deliver loving-kindness meditation in person and online. Observe what happens in your body as you release it. This body image relaxation script is a guided meditation focused on self-acceptance and self-image. Pulmonologist and founder of The Mindful Healthcare Collective Dr. Invite them to find a bit of space near them —a small area that they can focus their attention on for the next few minutes. Keep practicing non-resistance. However, these free podcasts can be used as a standalone relaxation resource for anybody. . Script for emotional issues . Jun 28, 2021 · A 12-Minute Meditation to Create Inner Balance in the Face of Change. A 5-minute guided meditation script can serve as the perfect introduction to the practice for beginners or a quick stress-reliever for those more experienced. This meditation can be done either sitting or lying down and it’s specifically designed to work with difficult physical pain, including migraines, recovery from injury or surgery, back pain, or chronic pain. The University of Michigan Rogel Cancer Center offers podcasts focused on using guided imagery to manage stress and encourage relaxation during cancer treatment. Let’s begin our journey into a gentle rain meditation, one that will help us cultivate awareness and presence. Root chakra meditation is an essential practice for those seeking balance, grounding, and stability in their lives. Feel a sense of relaxed alertness, grounded yet present. To use meditation for letting go, we start by releasing bodily tension. Notice the breath coming in, and the breath going out. During a grounding meditation, a person typically Nov 28, 2023 · See also Tune in to Your Breath in Meditation to Find Inner Peace. Notice your current state of mind. Find your way to an upright and dignified posture. Mar 31, 2020 · Guided Meditation: Embracing Impermanence. Notice the physical sensation of breathing in, and then breathing out as best as you’re able. There is another, similar, meditation that’s specifically for severe or chronic physical pain . As you breathe in, repeat to yourself, “I am imperfect. Exhale through your mouth for another count of four. RICHARD MILLER’S 10 STEPS FOR BUILDING A LASTING MEDITATION PRACTICE. 49 and found in the information of this video. Sep 19, 2020 · If the above mindfulness meditation video seems too long for you to try, give this one a listen. Set an intention. When we embrace impermanence, we more easily take Insight & Intuition. Mindfulness-based cognitive therapy (MBCT) is a therapeutic intervention that combines Incorporating a morning meditation into our daily routine can set a positive tone for the day ahead. One of the most powerful, yet simple, self-awareness techniques is guided imagery. Now, take a few slow breaths. Close your eyes. NCHPAD (National Center on Health, Physical Activity and Disability) is the na There is an urgent need to prototype and test bold, innovative solutions that have the potential to rewrite the script for how we think about student well-being. A 20-minute breathing meditation to label thoughts, sensations, and mental states with kind awareness to bring mindfulness to emotions. Mar 1, 2022 · To change the situation at all costs, Or to change the people. Sarah Blondin is the founder, writer, videographer and podcast creator of 'live awake'. Let the object go—into the recycling or donation bin, if appropriate, the waste basket if not. This simple guided meditation with Vivek, focussing on accepting change will take you through three elements: relaxation, breathing and affirmation. This cycle, known as the “4-4-4 method,” allows us to slow down our heart rate and instill a sense of peace. Sit or lie down comfortably. Settle into a posture for sitting meditation, feeling the connection of your body to the floor, cushion, or seat. They engage in the practice two mornings a week. Our collective journey towards inner peace may just start with a simple guided Feb 14, 2024 · Here’s a Sample of the “ A Guided Meditation on Acceptance ” Guided Meditation Script: Find a comfortable seat in a place where you can be relatively free from distractions Find balance between sitting up tall, but remaining relaxed Feel into the width of your chest as you soften your shoulders down and back Rest your palms face up on Sep 8, 2021 · Ammi’s Adventures: A Guided Cloud Meditation for Kids. See holding on creates tension. The first involves paying attention to our body, bringing our conscious intention and focus to and into our physical form. Say: “Congratulations on completing a mindfulness meditation. Take a deep breath in through your nose, counting to 4 and feeling your stomach expand. Aug 6, 2019 · 11:03. ”. It involves focusing on the sensations in the body and the connection to the earth, which can help reduce stress, anxiety, and feelings of disconnection. Guided Meditation Using the five sense – written script . They guide us through breathing techniques and mental imagery May 22, 2020 · 1. Sit in a comfortable place, I prefer bundled up outside, with your sits bones grounded and lengthen your spine. With all this change, it’s helpful to remember what is true. Sit with the object you’ve identified. Guided Mountain Grounding Meditation: Embracing Stillness. Jan 15, 2024 · Our Other Favorite Grounding Meditation Scripts. This is an excellent script for achieving total body mind relaxation, for May 26, 2021 · 16:35. Our own self-talk can contribute to the pain and low self-esteem that is sometimes associated with rejection or failure. Feb 20, 2024 · Thoughts arise, last for a while, then dissolve. Meghan Pherrill is a meditation and yoga teacher, a Yoga Alliance continuing education provider, and Human Design Guide. Take a few deep, slow breaths. Jul 27, 2020 · 2. It can help you feel less nervous or upset, be less bothered by pain or achieve a goal such as an athletic or academic achievement. Purpose: Embodied Presence. The “Turning Toward” Meditation . You can make each script yours by adapting the language to suit your style and personality. Guided imagery can have many health-related physical and emotional benefits. This guided meditation is a variance on the classic lovingkindness practice, but tailored specifically to cultivate self-compassion. As we proceed through this script, let us focus on our breath, allowing it to guide us deeper into a state of relaxation. The audio of this meditation can be downloaded for $1. Breathe in slowly through your nose, counting to four in your head. Relax the grip of assumptions. To achieve that we will need to be relaxed. Practice Level: Beginner. Place your feet on the ground and relax your arms at your sides. This is a great way to start a new year or a new chapter in your life. Cave Sanctuary. Sensing the fire element: Within this earth body, you may feel heat and coolness. As we bring mindfulness to the body while moving, we necessarily bring mindfulness to the true nature of change. Take a few moments to settle into feeling the body as a whole, sitting and breathing, or lying down and breathing, riding the waves of the breath moment by moment, resting in awareness. Loving-kindness is so much more than “just” a feel-good practice. Ni-Cheng Liang leads us in a breathing practice to release stagnant air and find calm. You don’t have to feel self-conscious, as though you are about to do something special or weird. Sarah Blondin. This meditation focuses on the breath and how it can be your path to awareness and calmness. We make them wrong. To begin with, you can sit comfortably and relax. Hello and welcome to this guided meditation practice using your five senses to ground and to help soothe anxiety. Mindfulness can help. For a more in-depth class experience, see our 6-week classes». Each confidence meditation script weaves together breathwork for confidence and affirmations for self-acceptance, equipping individuals to combat negative thoughts and cultivate a Feb 23, 2024 · Physical movement is a great way to assist in the movement of energy in the body. This relaxation script will help you to identify and change upsetting thoughts. As you might know, the mind is inexorably linked to the body. 00:00. This session will guide you to relax, and fully believe in yourself. Gently close your eyes or keep a soft gaze. Say: “Feel your diaphragm rise and retreat with each passing breath. 5:00. Make daily meditation a priority, set an appointment with yourself, and practice at the same time every day. Listen to the Podcast. Oct 10, 2013 · Meditation for Embracing Change. Aug 21, 2019 · A Basic Meditation to Tame Your Inner Critic. Coming into your body and mind, right here, right now. Guided Meditations. A sample tonglen meditation script. Purpose: Being present and relaxed. We demonize what goes against our desires. Jun 30, 2023 · Take in a deep breath, exhaling slowly. Listen to the whispers from nature. Guided Meditations: These sessions can range from a few minutes to longer periods, focusing on different aspects of mindfulness, such as breath awareness, body scans, or loving-kindness meditation. Let’s play with the trees together! A 5-Minute Guided Meditations for Kids Sep 25, 2023 · A Basic Mindfulness Meditation for Labeling Thoughts and Emotions. Wear comfortable clothes. Take some time to place yourself in a comfortable position. Imagine yourself at the base of a majestic mountain. Feeling the sensation of hands touching the lap or each. Meditation brings warmth and nourishment to your mind, as the rays of sunshine melt winter snow, spawning renewal and rebirth of springtime in nature. LONG PAUSE… Now take a deep breath in, Inviting the air to cleanse you, Oct 30, 2019 · Mindfulness-based stress reduction (MBSR) is a therapeutic intervention that involves weekly group classes and daily mindfulness exercises to practice at home, over an 8-week period. Kent’s photograph and poem will inspire your meditations! After stepping into the light, let your springtime shine through. Follow the breath with your awareness… follow the breath all the way in… The Headspace app offers subscribers several courses and single meditations on anxiety and change, including: Impermanence and Change guidance. Here’s a structured 30-minute guided meditation script that can initiate these transformative experiences. Accept this moment just as it is. When you feel ready, choose a positive statement to repeat in your mind. It helps if your back can be straight, without being strained or overarched. This can be particularly helpful for those with chronic or obstructive lung disease. Grounding Tree Meditation Script. Find a position that’s comfortable and take a few breaths. net/lp/free-resour Oct 19, 2021 · Settle into the sensations of your earth body. Draw your shoulder blades subtly toward each other, allowing the chin to be parallel with the floor. Begin with mindfulness meditation, maintaining your focus on the breath. Aug 17, 2021 · 14:12. Feb 22, 2024 · Conclude your script with a gentle reaffirmation of the session’s intention or a positive wish for the day ahead. LONG PAUSE… As the thoughts arise, Just notice them, And then invite them to move along, Like clouds passing you by in the sky. Breathe in and out, inhale and exhale, as you Gratitude Meditation Script Build your “resilience muscle” through gratitude in this meditation. In a world often filled with noise and chaos, imagine finding solace in a warm, safe cave. The spring equinox represents the beginning of spring, season of new life, new beginnings and a return to balance. Bring your awareness to your right shoulder and slowly down your right arm. Mindful Breathing: Simple yet powerful, mindful breathing exercises help center your attention on your breath, calming the mind and body. Bring to mind the thoughts, emotions, and memories associated with it. This prevents them from accessing these deeper mental faculties like the subconscious mind. Susan Bauer-Wu shares a guided meditation to ground us in the present moment and cultivate equanimity. wm au ze vx yi oj le xt be ap