In honor of World Mental Health Day, I share the following guided mini-meditation.
Let’s start by having you sit with your feet flat on the ground with your back either straight or leaned comfortably against your seat.
Next, lay your hands relaxed in your lap, or you may place them against your stomach or the center of your chest if that feels more grounding for you. Now close your eyes.
Let’s start by bringing your attention to your breath. Your only task is to simply notice the air as it moves into and out of your lungs. Notice where your focus goes. Is it air moving in and out of your nostrils? The rise and fall of your chest? The expanding and contracting of your diaphragm? By connecting with our breath, we connect with our bodies and tap into our mind-body connections.
As you breathe, let your shoulders fall away from your ears. Move your tongue off the roof of your mouth, and relax your jaw. Feel tension flow from your body with every exhale.
Inhale peace. Exhale tension. Inhale peace. Exhale tension.
As you continue your gentle breathing, I want you to start visualizing you are looking in a mirror. The version of you looking back is the very best you. This could be a childhood version of you. You on a special day. It is you on any day when you have felt good in your skin. Look into your reflection with the same kindness and compassion you have for those you love most in your life. This person in the mirror deserves to be gifted that same love.
As you observe your reflection, you begin to reinforce three core beliefs in your mind:
You are worthy. You are worthy to receive and luxuriate in the same love and kindness you give freely to others. Breathe in your empowered worthiness, breathe out your dis-empowered feelings of lack as if they were so many dandelion seeds set free on the wind.
You are whole. You are not made up of fragments. You are, instead, a vibrant, faceted jewel of a human being. Breathe in your empowered completeness. Breathe out your dis-empowered feelings of brokenness as if they were so many bubbles set free in the wind.
You are enough. You must remember that you are a human being and not a human doing. You do not serve yourself or others pouring from an empty cup out of obligation. You deserve rest and replenishment from relentless expectations of others and yourself. Breathe in your empowered honoring of your limits. Breathe out your dis-empowered need to meet everyone else’s needs and release it like so much incense smoke curling away into the ether.
You are worthy.
You are whole.
You are enough.
As you continue breathing gently, noticing the air moving in and out, your reflection start to fade, as does the mirror. You feel yourself settling back in your body. You feel your feet on the floor. Your back against your chair. Continue your gentle breathing and when you’re ready, open your eyes and take with you into the world that:
You are worthy. You are whole. You are enough.
Words Wishes and Wisdom 