2:00

And perhaps exhaling through

2:03

your mouth, maybe even

2:05

with a little sigh

2:09

on that exhale. Continuing

2:19

that for the next couple of breaths.

2:37

Next I invite you to turn

2:40

your attention down to your feet.

2:44

And as you do, if you're wearing any shoes

2:46

or socks or slippers, those may

2:49

feel a little strange

2:51

or foreign on your feet in

2:53

a way in which you hadn't noticed before. And

2:57

if that's true for you, that's fine. Go

3:01

ahead and just allow that thought to pass.

3:05

And imagine what it would be like to invite

3:08

the most comforting,

3:10

relaxing feeling or

3:12

energy to begin

3:16

to move into your feet now

3:18

with each and every breath. I

3:26

don't know if that comforting, relaxing feeling

3:28

for you would be kind

3:30

of a heaviness or maybe

3:32

it's a floatiness. Maybe

3:35

it's a warmth or a coolness or

3:37

a slight tingling

3:40

kind of sensation. Whatever

3:44

that relaxing, comforting feeling is for

3:47

you, just go with it. And

3:50

in the next few breaths, practice

3:53

imagining it moving up into your

3:56

ankle, into your

3:58

calves and knees. Moving

4:02

up into your thighs and

4:04

hips and then take an

4:07

extra deep breath in and

4:09

on the exhale imagine it

4:11

moving up into your stomach,

4:14

your back. Makes

4:20

its way up your spine

4:22

in lazy little curves back

4:24

and forth. Moving

4:29

across your shoulders and down your arms.

4:36

And practice your ability

4:38

to imagine that

4:40

comforting, relaxing feeling now

4:43

moving into your neck to the

4:45

very top of your head. And

4:50

from there perhaps it just rests

4:53

gently back down again. As

4:58

I invite you now to imagine

5:01

what it would be like

5:03

to find yourself sitting

5:06

on a bench in

5:08

a park on

5:11

just the perfect kind

5:13

of day for you. Imagine

5:20

the way it would smell to

5:22

be on that bench in the

5:24

park on that perfect day. The

5:28

sounds you would hear,

5:30

the things you would see,

5:33

maybe there's people around or maybe it's

5:35

very quiet. And

5:39

I imagine that there is a light

5:42

breeze and

5:44

you can look up and see

5:46

trees and the leaves

5:49

blowing gently in that

5:52

breeze. Perhaps

6:00

you smell the green

6:03

things growing. Just

6:07

imagine what it would be

6:09

like to be in

6:11

that park, maybe

6:13

even still looking up at

6:15

those leaves as they

6:18

dance gently in the breeze, the

6:22

blue sky, and the

6:24

beautiful light. And

6:27

as you breathe in

6:29

that feeling, safe,

6:37

comfortable, relaxed,

6:43

and on track to

6:45

whatever it is that you're up

6:47

to. And

6:53

as you breathe that feeling

6:55

in from head to toe,

6:59

just imagine that feeling in

7:01

the flow. Safe,

7:07

comfortable, relaxed,

7:10

and on track,

7:13

even though you're taking this little

7:16

break in your day at the park, you

7:19

know that you are on track

7:21

to the things that you're creating. And

7:30

there may be a part of your mind that

7:33

steps in and says, oh,

7:35

but you could do this better and you could do that

7:37

better. Just

7:39

think it. Thank you so much.

7:41

Yes, I will consider that. As

7:47

you focus more and more than

7:49

ever before on just breathing

7:51

that energy in of being

7:54

comfortable and

7:56

relaxed and on track.

8:01

Because of course there's always things

8:03

we can do to make

8:06

things better, but it is

8:08

about the progress. Setting

8:12

aside perfection and

8:14

shooting instead for

8:17

progress with excellence.

8:23

Progress. And

8:54

we have to keep going for the same time because

8:56

as we practice and do things of course we

9:01

get better

9:03

and better at them. As

9:06

we shoot for excellence we set

9:08

aside those little voices that want

9:10

to try to keep us from

9:14

doing or creating because it has to be perfect.

9:20

Progress is absolutely

9:22

beautiful progress.

9:29

We practice. As

9:37

you breathe in and exhale

9:40

imagine yourself leaving any

9:42

residual worries or doubts

9:45

on that part

9:47

pitch. As

9:49

you stand up and

9:52

step into your day

9:54

your shoulders back your

9:56

chin held high feeling

9:58

that sense of of relaxed

10:01

comfort. I'm making progress.

10:04

I shoot for

10:06

excellence. Hearing

10:11

those words, feeling

10:13

them resonate inside

10:15

more and more

10:17

each and every day in so

10:20

many ways. And

10:43

as you prepare yourself to

10:46

come up out of this

10:48

meditation, imagine yourself

10:51

coming out feeling, taking with

10:53

you that same sense. As

10:59

you prepare yourself now to open

11:02

your eyes, maybe

11:05

stretch, maybe.

11:12

Thank you so much for spending

11:14

this part of your day with

11:17

me today. I'm Shell Hamilton. This

11:19

is the Meditation Minis Podcast. If

11:22

you have enjoyed this episode, please

11:24

consider subscribing so that you never

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miss one of these free,

11:29

relaxing resources each and every time

11:31

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11:34

sometimes even twice in a week.

11:36

Thank you so much for spending this time

11:39

with me. Create an amazing

11:41

day.