Hello Magical Human and welcome back to Madison Mindset, the podcast.

In this episode, I invite you to join me in a seated position for a meditation practice.

We will be going through a beautiful practice to calm the body, to calm the mind and to bring ourselves into a state of balance throughout the nervous system and throughout our whole state of being.

So I really invite you to prioritize this episode for a time where you can sit still in a chair, on the floor, against a wall, anywhere, as long as it's upright, so we can focus together.

I do not recommend this episode if you're driving.

We will be looking for beautiful, calm, relaxing sensations here, so best save this one for a quiet moment.

When you're ready, let's begin Sitting in a comfortable position.

The hands will be down on the thighs, the eyes closed.

Begin by feeling into your body.

Notice any physical sensations you might be experiencing right now.

Notice any emotional sensations, any feelings you might be currently experiencing.

Observe them.

Notice them without judgment, without criticism, just as they are.

Let those things be exactly as they are and direct your attention to your breath.

Inhaling and exhaling through the nose, if possible, gently, lengthening your breath, taking the longest breath you have so far today, bringing in three different affirmations or mantra, and we'll be using the breath we're going to inhale and say the words I am either out loud or in your mind, and as you exhale, you will be repeating the final word in the affirmation.

We'll do the first few together inhale I am Exhale.

Calm.

Inhale I am Exhale balanced.

Inhale I am Exhale peace.

Inhale I am Exhale calm.

Inhale I am Exhale balanced.

Inhale I am Exhale.

Peace I am calm.

I am balanced.

I am peace, I am peace.

Continue in your own time, thank you.

Thank you.

Release the breath, release the affirmations, natural breathing and then gently encouraging the body to make any movements that feel right for you.

It might be a gentle rock, side to side, it might be holding the body, it might be stretching in a certain way or rotating the upper body around in a big circle, moving the head or the neck, just allowing this natural, somatic movement to flow through you, with no judgment, ideally with your eyes closed.

Just let the body express itself in whatever way it wants to in this moment, repeating the following affirmations after me I am enough, I am joyful, I am grounded, I am safe, I am free, I am always worthy, I am love, I am deserving, I am needed.

My life has purpose.

I love living life.

Life is a beautiful place.

I love my body.

I love everything about my life, even the challenges.

Everything is working out, I am okay, I am safe.

I am safe.

I am loved.

I am here and now.

Thank you, thank you, thank you, and so it is Taking a deep breath in through the nose, long breath out through the mouth.

Smile and bring yourself back into your day.

Thank you for being here, for sharing this time and for taking a moment to recenter, to calm and to balance yourself.

Please send this to a friend or a family member who needs it.

Share it on your instagram stories and tag me at madison underscore mindset.

I'd love to see that you've done the practice and that you're showing up for yourself.

I I appreciate you.

Enjoy the rest of your day, love.