Geode Collection (teens/adults): Sample Transcripts

Sleep — Sanctuary of Rest

After a difficult day, trust your mind and body to take you to a place of safety where you can sleep deeply.

This fifteen minute mindfulness practice will help guide you into sleep.

Begin by getting into a restful, cozy position, either in or near your bed. Take a few moments to settle in, releasing any last minute movements or itches.

When you are situated comfortably, take a deep breath in through your nose, feeling the air fill your lungs completely. Exhale gently and slowly through your mouth, releasing any worries and emotions left over from the day.

As you continue to breathe deeply, close your eyes if you can, and focus on the sensation of your physical presence sinking into the soft, welcoming surface beneath you, like cuddling into the arms of a loved one.

You are secure. You are protected. This is a safe place where you can let your guard down and relax.

Your muscles are no longer needed to keep your body moving and your posture upright.

Your eyes are no longer needed to see problems that need fixing or messes that need cleaning.

Your mouth is no longer needed for discussing, clarifying, or making small talk.

Your ears are no longer needed for listening to complaints or following instructions.

Your mind is no longer needed for solving complex problems and coordinating all of these activities.

Imagine neatly folding all of these parts and tucking them away into special drawers, like putting away your belongings at night. They will remain there, snug and secure, until you are ready to use them again.

Take a deep breath in, accepting the freedom from responsibilities, and exhale slowly, pushing out any apprehension over the events of today or the requirements of tomorrow.

Let your breath assume a natural rhythm. Try not to focus too much on it, but be conscious of it like a soft lullaby playing in the background.

Now set an intention for the kind of sleep you want to have. Sometimes we worry so much about not falling asleep or not sleeping soundly that we turn these prophecies into truth. Shut those worries out. Toss them out of the windows or doors of your safe space.

Fix your desire for a good night’s rest, and then trust your body and mind to make it happen.

You do not need to force sleep. There is no effort required, just faith. Faith that you have the natural ability to relinquish yourself to a deep, restful sleep.

Imagine that your whole day has been a struggle to cling to the side of a cliff. Now suddenly, you realize there is a giant safety net strung just beneath you. You can finally let go. You can fall without being hurt.

Release your tight grasp on the day and surrender to gravity as it leads you to refuge.

As you rest gently in your safety net, feel it cradle you on all sides like a hammock. Sink into it, knowing that it will be there for you all night long, as it is every night.

Let your thoughts fall too, as if they have their own safety net in your mind. They will rest there peacefully in the haven of sleep, where conscious thought is no longer needed.

Notice that your head is being fully supported. Feel your mind unwinding and surrendering just a bit more. Relax your forehead and soften the area between your eyes. Feel your cheeks and jaw release. Allow for a bit more space between your upper and lower teeth.

Gently breathe in and out.

Feel any tension leave your neck, shoulders, and back. Allow your arms, your hands, and your fingers to feel soft and heavy. Relax your chest and stomach. Feel your hips, legs, and feet settle into the hammock.

Imagine your body relaxing more and more with each breath you breathe in.

Trust your body and mind to allow rest and rehabilitation to take place. Sleep is an instinct, as natural and dependable as the night sky. The moon and stars will always be there, but they will only bring you pleasure if you take the time to relax under their beauty.

The same goes for sleep. It will always happen eventually, but you will get a better night’s rest if you relax and have faith.

Without too much effort, begin to transform the surroundings around your sleep hammock. Imagine a place where you can give your body full permission to relax. It can be inside or outside.

This place can be somewhere you have been before or a vivid scene from your imagination.

Breathe in and out as this sanctuary takes shape around you.

Picture every detail in your mind.

Breathe in deeply. What does the air feel and smell like?

What sounds do you hear?

Notice if you are alone or if someone is peacefully resting in a hammock nearby.

Feel the light air drift across your cheeks, bringing with it complete relaxation.

Keep your attention here in this sanctuary of rest. There is nothing to do. There are no needs that have to be met.

If your mind wanders out of the hammock, bring it back with compassion. Good.

Surrender to being gently cradled here. You are safe. All is well.

If you are not already in your bed, move yourself gently to it. And as you breathe naturally, continue believing in the sanctuary of rest.

Let your trust wrap you up like a comforter and tuck you in snugly.

Have faith and let yourself fall into peaceful dreams, knowing you are always enough.

Sleep safe and sound, goodnight.

Breath — Heart Space Breathing

Welcome to this three minute pause in your day to reset your body and mind. Feel free to close your eyes or leave them open with a soft gaze.

We'll begin with a deep breath in through your nose. And then let it out slowly through your mouth. Once again, full breath in, and then completely let it go.

Bring your attention to the space around your heart. See if you can imagine each breath flowing in and out of this area.

Keeping your attention here will enhance the breath pattern to inhale for count of four, and exhale for a count of four. When you're ready to begin. On your next exhale, try to empty your lungs completely.

Inhale, 2, 3, 4, exhale, 2, 3, 4. Breathe in, 2, 3, 4, and out. 2, 3, 4. In 2, 3, 4. Out 2, 3, 4. Keep going. Three more sets on your own.

Wonderful. Hopefully your heart rate has lowered and you're feeling just a bit more grounded in your body. Your breath is always with you, so when you feel like you need a reset. Simply send two or three mindful breaths to your heart. And always remember, you are enough.

Stillness — Perch

This meditation invites you to imagine being perched up high, where you can observe your thoughts and surroundings without attachment or judgment, and come to a place of mindful stillness.

Find a place where you can sit quietly for five minutes to practice stillness. Once you are settled, relax your forehead. Relax your eyes. Relax your jaw.

Let your shoulders drop away from your ears.

And slowly begin to tune into your breath. There is no need to change your breath. Just breathe naturally. In and out. In and out.

Now imagine from this seated position that the earth just below you rises up, like an island rising out of the sea. Up here on your island perch, you remain present. You can still see the space you are sitting in. You can hear the sounds surrounding you. You can feel the earth beneath you. But you are not engaging with these sights and sounds and sensations.

You are simply observing from a distance, comfortable in the space created by this perch jutting above everything else. There is nothing you need to do at this moment. There is nowhere you need to be but here. Rest your mind.

Thoughts about the responsibilities of everyday life may occasionally lap up on the shores of this island beach, but they cannot touch you while you are on your perch. Simply notice these thoughts. Do not weigh the good or bad of them any more than you would assign such labels to the earth, the sea, or the sky.

Just notice, and then let the thoughts recede away again, knowing that waves will flow back to where they came from. They cannot be forced to go faster or slower than their natural pace.

Breathe in. Breathe out.

Inhale. Exhale.

Let your gaze fall on the space around you. Open your ears to the layers of sound that fill your daily life, sounds you have become so accustomed to that you may not notice them anymore.

Feel the sensations in your body as you breathe naturally.

Notice all of these things without attachment or judgment. Take a moment to be still and completely present. It can help to focus on the breath rhythmically entering and exiting your body.

If your attention wanders, simply bring it back with kindness.

When you are ready to come out of your practice, simply let the perch lower gently back down to the earth.

Breathe in. Breathe out.

Thank you for taking the time to come to a place of stillness today. May this feeling of presence stay with you as you continue your day. And do not forget, you are enough.

Gratitude — Thanks Giving

Thanks giving for your body, gratitude meditation.

This meditation on gratitude moves from thanks giving for the breath to an appreciation for earth's supportive ecological systems, and back to a simple thank you for the skin you are in.

These next eight minutes are for gratitude. Find a comfortable seated position. Take a nice slow inhalation, hold it in your lungs, and then gently let it go. One more inhale, hold and let go.

Turn your attention easily to the air as it becomes breath. Feel it flowing into your respiratory system. Starting here, being thankful for the breath, the lungs, the trachea. Your respiratory system is an incredible system. How easy it is to be grateful that the air around you is clean and fresh.

Feel the air flow in through your nostrils, fill your sinuses, flow down your windpipe and into your lungs. Feel your exhalation flow over your tongue and your lips, back out into the world.

Breathe easily in through your nose and out through your mouth. Think, thank you nose for all that you do. Thank you mouth. Allow this feeling of gratitude to enter your awareness as easily as air enters your body.

Allow this awareness of thanks giving to fill you as the air flows down into your chest, filling your lungs. Thank you lungs.

Notice your breath, knowing that the oxygen you breathe in is being gently carried by your bloodstream to each and every extremity of your body. From the ends of your fingers, to the tips of your toes, each breath makes you stronger and healthier. Feel thankful for the blood as it drops off oxygen and flows back to your heart and lungs for more.

Feel your heart beating in your chest, pumping blood throughout your arms, legs, torso, neck, head. Reaching the tips of your fingers and the bottoms of your feet. Feel thankful for your veins and capillaries and for all the systems, both internal and external that are silently working in your best interest.

Easily turn your awareness back to your breath. Notice your ability to control your attention. The power to notice, to have consciousness of this power, how easily you can turn your attention from your breath to the tips of your toes and back again.

How easy it is to be grateful that you have this awareness, the ability to look back on your life and remember feelings of joy and love. To evaluate these memories to make better future decisions. How easy it is to be grateful for the ability to look forward and imagine future events, to plan and dream, to motivate yourself and others.

Turn your awareness back to this present moment, to your breath at this moment. To your lungs breathing easily at this moment. Feel thankful for your ability to rest in each present moment.

What else can you be thankful for at this moment? Is there someone special who supports you? Is there someone you are strong enough to support?

Where is there joy in your life? It can be the smallest droplet of joy.

Where is there peace?

How about growth? And what about love? Can you see all the love in your life?

Let these feelings of gratitude flow outward into the world. Be thankful for the earth, for the soil that grows food. Feel thankful for the trees, the planet, the ecosystems that create an environment for life on earth. Feel thankful that you are a part of this system, that it works, creating the air you breathe. In this moment, in each moment, the trees grow, the sun shines, the water evaporates. How easy it is to be thankful for a planet that is constantly supporting you. Thank you. Thank you.

Bring your attention back to the room you're in. Feel the air moving around you this present moment. Take a moment to feel gratitude for your skin and all of your nerve endings and how good it is to have this skin, this living organ that helps regulate temperature, protects you from the elements, removes toxins from your body, and holds you all together and allows you to feel the warmth and love and touch of all whom you love.

Breathe easily and open your eyes when you're ready. As you return to the space you're in, feel thankful for this room, this space, and the choice you've made to practice mindfulness today.

And don't forget, you are enough.

Empathy — Promise to Listen

This meditation awakens your compassion for others through self examination. This six minute meditation will help achieve empathy and compassion through mindfulness.

Begin by finding a place of solitude where you can sit or lie in comfort. Once you are in a position that feels good to your body, take a deep inhale through your nose and let it out through your mouth, gently and slowly.

See if you can imagine the air flowing in and out of your heart space. Then repeat a deep breath in and exhale, allowing your body to relax and your thoughts to turn inward. Awaken your compassion for others by first examining and understanding your own feelings.

As your breath falls into a slow, calming rhythm, become aware of your physical sensations. The sounds that surround you, the temperature of the room, the feel of the surface beneath you, the flow of the air as it passes in and out of your body, carrying the gift of life.

Notice any weaknesses or strengths throughout your body, any pain or any tension. Observe these without judgment, only awareness for how they feel.

Now bring your attention to your emotional and mental state. What are you feeling today? What brought you to this meditation?

Most likely, there are many emotions traveling through your mind at any given time. Try to focus on the ones that feel the strongest and think about what events caused those emotions. Consider them without judgment, simply accepting the relationship between cause and effect, how certain experiences change your emotional wellbeing.

Take a deep breath into the area surrounding your heart, accepting and understanding those feelings and inviting them in. Embrace how they can make you feel both strong and vulnerable. Now exhale and send them traveling out into the world, into the air that you share with other people and living things.

Let your mind travel on that air to a person or people who might have a different life experience than yours.

How do their struggles differ from your own?

Are they financial, emotional, physical? Are they fighting for basic human rights that many take for granted? Perhaps it is some combination of these experiences. Cause and effect work across all aspects of life.

As you breathe, let that air, that common necessity for all human life, carry you to them. Imagine yourself in their shoes, breathing their breath, feeling their physical sensations, just as you did with your own emotions. Try to imagine theirs. How are they feeling?

Do not turn away from any difficult emotions that get stirred up. Take them in. Give them shelter.

There are no wrong feelings.

Here again, visualize the space around your heart. Take a deep inhale, breathing in acceptance, and exhale with a promise to listen and to see things from other perspectives.

Now take a moment and wish them wellness, joy, love, and peace. Then silently or out loud, repeat the following.

May all beings be well. May all beings have love. May all beings feel joy. May all beings have peace.

You may stay here as long as you like, breathing mindfully and nurturing compassion. And when you are ready, wiggle your fingers and toes and open your eyes with a new perspective and a driven desire to be more understanding and kind.

Thank you for taking a moment to practice empathy through mindfulness, and as always, remember, you and others around you are enough.

Inspiration — Releasing Resistance

This meditation guides you toward understanding your relationship to creativity and opening yourself up more easily to get in touch with your creative spirit.

Welcome to a nine minute meditation for accessing your creativity. Sit comfortably, close your eyes if you can, and take a deep breath in and prepare to unleash your creativity by tuning your awareness inward.

Begin by noticing how you feel right now. Perhaps start at your feet and move your attention up, or the other way around.

Notice any spots that are tight or sore. Notice if you feel yourself wanting the tightness to release or wanting the soreness to fade. Notice where you feel blocked or stuck. Notice if you feel yourself fighting against any feelings that you perceive as painful or negative. Just notice. No judgment. No opinions.

Accept this moment. Any soreness, tightness, discomfort. Stop fighting. Stop struggling. Just in this moment, don’t try to fix yourself. Simply accept your present moment without judgment.

Move your attention from your body to your mind and your thoughts. Notice the areas where you are not sure what to do. See where you feel blocked. Notice the thoughts that repeat, or any area where you are struggling to come up with a solution to a perceived problem or situation. Just notice these thoughts in this moment. Instead of trying to block or numb them out, accept them, invite them in. Hold no judgments of the thoughts.

Just allow them to flood your mind. Release any resistance to them. Don’t worry if you can’t think of anything, simply notice that. See how even not thinking of something is thinking of not thinking. So do not worry about right or wrong, just notice. Notice your attention, how you can move it from your thoughts to the feelings in your toes, and then to the temperature of your earlobe, and back to your thoughts again.

You can look at a memory of yesterday’s lunch or imagine going to a nice restaurant. Observe how you can allow your attention to wander. Notice how often you are paying little to no attention to where you have your attention. Take this moment and release it. Let your mind flip to wherever it likes.

In this moment, there is no right, no wrong. There are no critics, no friends, no family, coaches, or teachers to make proud. No bosses. There is nothing material to gain or lose. There is no validation needed. Find the freedom in this anonymity. Notice the letting go of expectations and shoulds.

Where did your attention go? Don’t judge yourself or your attention. Merely notice. Merely take an interest.

Gently turn your attention to the word creativity.

Creativity. What thoughts arise? Did you think of a type of art, painting, sculpture, music, the culinary arts, inventions, innovation?

Did you think of yourself and your relationship to the word? Sometimes we may experience self doubt, wondering if we are creative or focused enough. Other times we may feel confident and self assured. Do not place judgment nor celebration on your thoughts around the word creativity. Simply notice this is what this word means at this moment. This is what this word triggers at this moment.

Perhaps you are thinking of someone creative that you know, envy, or find inspiring. Just notice the visualization.

Notice what sensations come from these thoughts. Notice your physical body. Does the word send an energy to a specific place? Quicken your heartbeat or change your breathing? Does it create blank spaces or numbness? Furrow your brow or curl your lips up to a smile?

Think of a time when you felt extremely creative. Any time is perfect. Let the first thing that comes to mind be correct. Don’t judge which memory arises.

Now imagine the feeling of creativity easily and effortlessly flowing from you. Whatever your creative endeavor, ideas spring up that are spot on. Each brush stroke feels guided. Each note of a song inspired. Feel into a sense that there is no right or wrong. There is no should. Feel into this freedom.

Notice where these thoughts and feelings trigger sensations in the body. Warmth on your skin, joy in your being, calmness throughout your muscles. Whatever the feelings, simply notice them and be thankful for your awareness, for your ability to sense and pay attention.

Life can sometimes feel like being in a car in the middle of a moonless night. At any given moment, you are only able to see what the headlights can touch. Everything else is unknown. However, with these headlights, you can still make your entire journey safely and successfully.

Return your attention to the present moment.

Take a nice big breath in and out. Notice the air in the room, and when you feel ready, open your eyes.

Feel confident that you have activated your focus and creativity, and feel grateful that you took the time to be mindful today. And never, ever forget, you are enough.

Awareness — Settling the Silt

This meditation focuses on gaining clarity by slowing down the river of thoughts and feelings that flow through you every day.

Come to a comfortable seated or lying position for this six minute awareness meditation. You can close your eyes or leave them gently open. Take a deep breath in, and exhale out.

Breathe in. Breathe out.

Think about the emotions you experienced today. Which feelings affected you the most, perhaps shading the entire day with their intensity?

Think about how these emotions physically affected you. Did they make your heart race or your teeth clench? Did they make you smile? Did they make you want to cry? Were they so strong that they still pulsate through you right now?

Take a moment to consider other emotions you experienced that perhaps didn’t leave as deep an impression. Are there any feelings that were fleeting or barely perceptible, so faint that you only remember them as you become aware of your emotions?

Our days are filled with a myriad of thoughts and feelings. Some stand out, while others only surface for a few seconds before dissipating. Often our thoughts and feelings flow through us like bits of matter whirling in a rushing river. They can be hard to see clearly amidst the motion and chaos. And when we do see them, we often only have time to react without the ability to process them in a constructive way.

Today we are going to slow down the river so that we may gain clarity as to its contents. Let us take the time to become aware not only of our feelings, but how they affect the way we process and experience. This awareness, this pause for reflection is like when we pause in a dream and realize that we are dreaming.

We realize that we can both be participants and spectators in the experiences that unfold. But how do we do this? How do we pause this metaphorical river to see its contents?

Imagine yourself at the edge of a swirling river filled with silt, branches, and pebbles. The river is moving impossibly fast. The water itself is cloudy from being stirred up with the constant motion.

Now imagine holding a clear, empty bucket against the current, letting the water flow into it. Let the bucket fill with the swirling water, and then set it up on the riverbank. Watch, as it slowly grows still and the water becomes clear. The silt and debris settle at the bottom.

These represent your thoughts, feelings, and emotions removed from the rapid current, slowed so that you can see them clearly. They’re still a part of you, but they’re not controlling you or swirling around in a jumble. Simply consider them without judgment or reaction.

Notice which feelings become prominent. Perhaps these are the larger branches and pebbles that settle at the top. Follow your attention to wherever it goes, letting yourself become aware of how you are thinking about and processing these feelings.

Take as much time for reflection as you need. Let time and patient introspection clear away any cloudiness in the water. Let the silt settle. Notice how it can all settle in peacefully together, how it can coexist in the same space, leaving crystal clear water on the surface.

When you are ready, bring your attention back to your breath, back to this present moment, full of gratitude for the clarity that you have gained. Knowing that at any point in your day you can dip this bucket into the river and see each feeling for what it is. And remember, you are always, always enough.

Restoration — Head to Toes

This meditation uses the breath to rest and restore the body inside and out.

This nine minute practice will allow for some time to rest and restore our body and mind. Begin by sitting or lying comfortably.

Close your eyes and slowly bring your awareness to your breath. Take a deep inhale in and exhale. Breathe in. Breathe out.

If any thoughts enter your mind, gently send them away. Some of these thoughts may circle back to you. Simply acknowledge them and send them away again.

It may be challenging at first, like sweeping leaves on a gusty day, but trust that the mind will eventually lose momentum and the leaves will gradually stay swept.

As you continue to breathe mindfully, scan your body from the outside in. Begin with your skin. This soft, flexible, protective layer is where your body meets the external world. Notice how it feels. Is your skin hot or cold? Is it dry or clammy?

Begin to relax your skin by taking deep cleansing breaths. Inhale, filling your body with fresh air. Then exhale, feel your skin soften and relax. Soften the areas of your skin that tense and furrow when you are deep in thought, your scalp, your forehead, the skin between your eyebrows. Soften the delicate skin of your eyelids. The strong, thick soles of your feet and palms. Soften the skin that stretches between your fingers and toes, the expanse of skin on your back, your belly, your chest.

With your next breath, notice your muscles. Notice anywhere you might be clenching or tensing.

Gently stretch open your jaw.

We spend so much of our day using this powerful muscle. As you close your jaw again, feel it relax. Let your teeth and tongue rest easily in your mouth.

Breathe into your neck muscles. Release any tension in the back, muscles that run all along your spine. Relax your shoulder and arm muscles. Relax your thigh muscles, your calf muscles.

Notice where one side of your body might be more tense or tired than the other, where you might have carried more weight during the day.

Perhaps you favored one leg over the other, tilted one shoulder more than the other. As you breathe, you can gently sway shifting all of these small imbalances. Evening yourself out until you begin to feel centered again.

Breathe in. Breathe out. Inhale fresh restorative air. Exhale away tension with a big sigh.

Now begin to scan your bones and joints. Notice where there might be any soreness or achiness. Our bones may be hard and solid on the outside, but they're filled with a honeycomb structure inside that keeps them light so that we may move about freely. Imagine breathing into the spaces in this honeycomb, bringing even more lightness into your bones until it almost feels like you could float above the ground.

Gently move your attention to your ribcage, which wraps from your spine around your body in a protective hug. Feel it expand with your next inhale and contract with the exhale. One more time, deep inhale, feel all the space created by the breath, big exhale out. Breathe into the organs, housed in your ribcage, your lungs, your liver, and at the core of your being, your heart.

Tune into the rhythmic beating of your heart. Imagine healing, vitality, surging from it pulsing outward to your bones, to your joints, your muscles, your skin.

Can you picture this energy bringing wellness to each area in need? Visualize it, mending each place with every breath. Imagine any discomfort releasing with every exhale.

How does your body feel now? Is it tingling with energy or completely still and relaxed? Take these last few moments to breathe into any last areas that need a bit of extra attention.

Breathe in deeply and exhale with a soft sigh. Inhale again and exhale.

Continue to stay here for as long as you need. Thank you for taking the time to tune into your body. And always remember, you are enough.

Relaxation — Waterfall of Calm

Let relaxation wash over you like a waterfall, carrying away stress and tension to be recycled as calm white clouds.

Let's begin by finding a peaceful place for this 10 minute mindful relaxation practice. Find a comfortable position either lying or sitting, and take a deep breath in through your nose. Then slowly let it out through your mouth.

Once again, full breath in and let it out.

As you continue to inhale and exhale, become aware of the circular nature of breath cycling in and out of your body, giving and taking air.

Now close your eyes if you can, and imagine your body sinking down into that circle like resting in the center of a beanbag. Imagine yourself cradled on all sides by breath.

Take a deep inhale through your nose feeling the air fill your lungs making you briefly lighter, then exhale getting heavy again, letting your limbs go loose and limp giving yourself completely to the surface beneath you.

Focus on the meeting of body with material, and make a note of how it feels against your skin.

Wiggle your limbs and head a bit to enhance that sensation, and then let them drop into a natural position like water spilling onto the ground. Let them go where gravity takes them.

When your body feels relaxed and fluid, begin to visualize a gentle waterfall. You can put this calming effusion into any setting you want. See each detail in this remarkable place.

Now imagine three large, sturdy stepping stones leading up to it. Using them, make three graceful strides to the peaceful cascade.

When you're ready, step under the slow flowing water, which begins to bathe you with relaxation. The temperature and pressure of the water is just right.

Begin to focus on one section at a time. First with the top of your head. Let relaxation flow downward over your forehead and temples, feeling the instant relief washing away the stress you've been holding there.

Feel the water trickle over your closed eyelids, carrying away the busy images, the screen time, and the bright lights leaving behind a soothing, calm darkness.

Now sense the waterfall traveling downward to your cheekbones, your jaw, along each side of your mouth that has been busy talking, eating, clenching all day long. Open your mouth wide to release any tightness and then let it go fluid with the motion of the waterfall.

Take another deep breath in through your nose, finding any remaining holds of tension in or around your head, and exhale letting them drip off of you.

Turn your head side to side, feeling the flow of calm liquidate any stiffness in your neck and spine. Now inhale and scrunch up your shoulders as if to stop the flow and let it collect here for a moment, swirling with all the tension you carry here.

Then exhale and release your shoulders downward, allowing the force of the falls to massage out that tension and send it cascading off of you in a misty spray.

Follow the waterfall down your arms and through your hands. As you inhale, squeeze your fists momentarily. Exhale, releasing your fists and letting your hands relax, feeling the water drip off of each fingertip.

Next, imagine the flow of relaxation washing over the slow and steady beat of your heart, to your stomach, and down the back, pulling any bits of pain or tension out of their place like loose rocks carried away in gentle rapids. Breathe in expanding your torso, then breathe out pulling it in towards your spine and pushing all the tension out.

The flow continues over your hips and down your legs growing more powerful for its final drop. Shaking your legs free of any clinging tension or tightness, and then finally, it hits your feet in a powerful cascade of release.

As you wiggle your toes, imagine the water turning to mist rising up around you in a veil of cool, calm droplets. As those droplets evaporate, they become the air that surrounds you. The tightness or tension has been tamed, calmed, and turned into something delicate and beautiful, cycling back up into the clouds above.

Take a deep breath in, letting in peace and exhale, sending out tension where it can be recycled and transformed.

Breath like water travels in never ending circles, sustaining life.

As your body settles into calmness, bring the focus back to your mind. Imagine your thoughts as clouds, formed by the rising mist. They're white and puffy, barely moving against the tranquil blue sky.

Gaze at them with wonder as they shift and change without judgment. Let them be. Give your hardworking mind a break as your thoughts drift away slowly and gently. They need the rest because they will eventually cycle back to a nourishing reign of new ideas.

Slowly bring your breath back to its natural rhythm, still focusing on the circle it creates around you. You may remain here a long as you like cloud watching in your mind, or you can slowly wiggle your fingers and toes and open your eyes. Your renewed body and mind are ready to cycle back into action.

When you are relaxed, you are ready to begin anew. Thanks for taking a moment to relax mindfully and remember you are always enough.