“Hump Days”, days in the middle of our weeks can be draining. With half of the week over. We carry what is gathered thus far, plus the more to come. For this I wanted to share a quick seven-minute meditation to help ground oneself and prepare to take on the remainder of the week.
Feel free to use the mindful mix below to assist in navigating your meditation.
10-Step Meditation
- Find a comfortable position and take a deep breath in through your nose, and exhale slowly through your mouth. Allow your breath to settle into its natural rhythm, noticing the sensation of the air as it flows in and out of your body.
- As thoughts arise, acknowledge them, then let them go. Bring your focus back to your breath, allowing it to be your anchor in the present moment.
- Now, bring your awareness to your body. Notice any areas of tension or discomfort. Without trying to change anything, simply observe these sensations with curiosity and acceptance.
- Take another deep breath, and as you exhale, release any tension in your body. Allow your muscles to relax and let go.
- As you continue to breathe, bring to mind a word or phrase that represents a quality you would like to cultivate in yourself.
- Repeat this word or phrase silently to yourself with each inhale and exhale. Allow it to resonate within you, filling your body and mind with its positive energy.
- Now, bring to mind a person in your life who brings you joy or comfort. Visualize them in your mind’s eye, and allow yourself to feel their presence with you.
- As you breathe, imagine sending this person your love and positive energy. You may even visualize this energy as a warm light or color radiating from your heart and enveloping them in a comforting embrace.
- Finally, bring your attention back to your breath. Notice any changes in your body or mind since the beginning of this meditation. Allow yourself to sit in this moment of stillness and presence for a few more breaths.
- When you are ready, return to the present moment feeling grounded and refreshed.