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Come inside,

centering yourself.

Turn off the outside world.

PAUSE

Allow yourself a moment

to be in the present,

becoming aware of 

all that’s around you.

PAUSE

If a distracting thought

passes by, let it.

Your focus 

Is on you.

PAUSE

Now, from this 

calm, observant place,

imagine the emotion of Fear 

as a tap dancer.

PAUSE

For a moment,

Fear is quiet.

And then, the tapping begins.

It starts slowly,

then intensifies,

becoming louder, faster

more robust.

It may even feel a bit desperate.

PAUSE

Take a moment to watch Fear dance.

What do you see from the dance?

What can you understand about

your Fear as she dances?

Take hold of this healing knowledge.

Bring it into your consciousness.

PAUSE

Now, breathe.

Let Fear fade,

and calm return to you.

PAUSE

After a moment,

you notice the emotion

of Grief rising from the ground,

like a modern lyrical dancer.

PAUSE

Grief’s moves are powerful,

and filled with pain.

Grief’s arms rise high and fall low,

and he jumps in the air in splits,

before falling to the ground

on his knees.

Grief is aware that he must keep moving

through the pain.

How can you use Grief’s dance

to understand and move through pain?

Bring this awareness into you.

PAUSE

Now, breathe.

Let Grief fade,

and calm return to you.

PAUSE

After a minute,

notice the emotion of Joy

twirling with warmth and happiness.

PAUSE

Joy moves her hips,

brings her arms up high.

Every step is filled

with beauty.

What is Joy saying to you

about your life?

Is Joy with you?

PAUSE

Take a moment,

and allow yourself to feel your Joy.

Allow yourself to integrate Joy

into your being.

PAUSE

Draw in a deep breath,

and give thanks to these emotions

and their dances.

Know they are a part of you,

and that they can be danced through

with grace, love and success.

Always.

NAMASTE, BEAUTIFUL

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Slow down and breathe.

Take a moment just for you,

centering yourself.

PAUSE

Become aware of the now. 

How you feel.

How your body feels.

Where your mind is at.

Just observe these things.

PAUSE

Now, draw in a full, expanding breath,

and let it out.

Feel the expansion within you.

PAUSE

Now, imagine being outside.

It’s comfortably warm,

with a cool breeze, 

lightly bouncing in the air.

PAUSE

As that breeze

gently sails through the oak trees,

you notice something:

The branches dance

with the breeze.

They bend forward and back

in rhythm with the breeze.

PAUSE

Take a deep breath,

and as you breathe out,

visualize a pair of butterflies,

dancing together near a flower.

PAUSE

The butterflies flit and flutter in unison,

sometimes giving each other space,

sometimes drawing close.

All while gracefully

twirling from flower to flower.

PAUSE

Breathe in again slowly,

letting the richness of the breath

open you more.

PAUSE

As you exhale,

visualize a tiny plant

pushing up from the ground

like a new bud.

PAUSE

Imagine, if you can,

the bud growing before your eyes,

slinking and swaying,

pushing and reaching upward

in beautiful a dance of strength.

Until the plant,

and leaves,

and flowers,

stand upright in the world.

PAUSE

Now, breathe in

the wonderful air once more,

and bring your awareness

back to the now,

where you know,

all around you,

Nature dances.

Life dances.

And you are always

a part of that dance.

NAMASTE, BEAUTIFUL

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Breathe…

And take a moment to tune into your body.

Becoming aware of its pulse, its life tempo.

As you feel that pulse, 

allow yourself to blend with it,

Letting it melt into your cells 

with energy flowing.

LONG PAUSE

Now gently shift your focus

to your breath, 

Breath that sweeps and 

expands within you,

Every time you breathe in,

And out. 

LONG PAUSE

As your breath fills you, 

become aware of its rhythm, its pulse–

Drawing in… and letting out…  

in… and out.

LONG PAUSE

Now, see if you can imagine an artist’s canvas inside you,

Unfolding at your center, 

spreading to your chakras.

See a paintbrush thick with colors,

swishing life and energy onto your canvas.

PAUSE…

Envision the paintbrush 

at the base of your spine, 

painting your root chakra red, 

filling it with stability, 

like an ancient tree whose roots run deep.

Breathe in the tree’s aroma 

and hear a soft whisper,

Red grounds me.

PAUSE…

Now, the paintbrush moves below the belly button,

with long, orange strokes 

It taps your feelings–

Opening them 

like a kaleidoscope of emotions 

that you feel and breathe in. 

You hear the whisper,

Orange connects me to my feelings.

PAUSE

Envision the brush now 

rolling over your center

With waves of yellow

like rays of sunshine,

shimmering with confidence.

Breathe in the rays and hear, 

Yellow radiates my confidence.

PAUSE

Now, the brush wraps gently

‘round your chest,

With a beautiful green,

flowing over the heart.

And with each pass of the brush, 

calm washes over you.

Breathe in the calm as the words come,

Green is my peace.

PAUSE

The brush moves 

to the throat chakra

with turquoise-blue 

that glistens like the ocean.

You peer into the water 

and see your true expression, 

So, you breathe in the ocean and affirm, 

Blue is my self-expression.

PAUSE

The brush dips deep into 

an abundant indigo blue 

and forms scallops along the edges 

of your third eye,

Like a flower that tingles 

your third eye with truth, 

it blossoms with your awareness, 

As you hear,

Indigo opens my intuition.

PAUSE

The paintbrush pauses 

as it reaches the crown chakra.

Then, with a single stroke, 

a divine purple light 

stretches from you to the heavens.

PAUSE

You're in awe of the light.

You reach out to touch it 

and as it moves through your fingers, you know.

With purple, I am one with the Divine.

LONG PAUSE…

You are calm.

You are aligned. 

You are whole. 

Namaste, Beautiful

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FInd a comfortable space,

and connect with yourself.

Become aware of

how your body feels.

And how your mind feels.

PAUSE

Now, just breathe into 

any part of your being

that needs your

Love and attention.

Just breathe.

PAUSE

And while you’re breathing,

visualize sitting by

a warm, gently crackling fire,

curled up with 

some cinnamon coffee

or hot chocolate.

PAUSE

Breathe in,

And feel the warmth of the fire

reaching into you,

relaxing you.

PAUSE

And, as you immerse yourself in the warmth,

you find that your creativity is ignited,

Like you’re being called to something.

PAUSE

So, breathe gently and deeply,

And follow the creative calling.

Imagine it lighting up the path

before you,

with you following.

PAUSE

And as you walk along the path,

Notice the light of creativities

getting wider and opening up more

on all sides of you.

PAUSE

Now, pause.

Really pause.

Let the creative spark

reveal what’s in front of you.

A dream? A vision?

Give yourself permission to see.

PAUSE 

Now, imagine your vision or dream,

Waiting for you 

at the end of the path,

slowly absorbing into you,

filling you with hope

and purpose.

Stay with that feeling.

PAUSE

Breathe.

And let this new direction,

flowing with hope and purpose,

open your heart to the world,

inviting this to become real

In the Now.

NAMASTE, BEAUTIFUL

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Breathe from you center

and, while breathing,

Let a smile cross your face,

and a sense of ease 

flow through you.

PAUSE

Now, breathe some more,

and relax as well.

Turn your attention inward,

where greater calm dwells.

PAUSE

As you think about your day,

and all you have to do,

this may cause some stress

and anxiety, too.

PAUSE

So, move your focus

back to your smile,

Stay with it,

For a little while.

PAUSE

Observe how your stress,

Begins to ease,

When you’re engaged in a smile,

Your anxiety flees.

PAUSE

It’s not only smiles,

That chase away stress,

A sense of humor and laughter

can make it much less.

PAUSE

So, imagine yourself laughing,

When the stress is tough,

Handling it with grace,

Instead of giving up.

PAUSE

Now, crack a joke,

Any kind will work,

Anything to shift your mind,

And to put the stress in reverse.

PAUSE 

And while you’re laughing,

Notice light all around.

Laughter is pure energy,

That spreads and compounds.

PAUSE

Stay with the laughter and light,

Let them sink into your being,

It’s good for mind, body, and spirit–

Your total wellbeing.

PAUSE

Hold this smiling space

all through your day.

If you do,

No stress will get in your way.

PAUSE

So, when your world gets tough,

And you want the stress to pass,

Put a smile on your face,

And see if you can laugh.

NAMASTE, BEAUTIFUL

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Open your heart

and find the stillness

of the presence,

Deep within you.

PAUSE

Stay with that stillness,

Breathing into it,

Letting it float through you,

Like a gentle cloud.

PAUSE

And while holding space 

in the stillness,

Imagine a journal and pen

materializing before you.

PAUSE

And with this journal,

The stress you need express,

The tension blocking you

from moving forward,

All write themselves into the journal.

PAUSE

So, take a minute and breathe,

And, as you breathe, 

Let the stress out,

Let every bit of stress

write itself on a page 

in your journal.

PAUSE

Now, breathe deep,

taking a pause

to release all 

the stress onto the page.

PAUSE

Imagine looking at the page

with all your stress emptied

onto it.

Look at what’s written on the page.

PAUSE

And, now, imagine if you can,

An eraser gently erasing the stress.

And with each stress removed,

a feeling of greater calm comes over you.

PAUSE 

Observe the eraser work,

until every bit of stress

is completely gone,

and there is only

a blank white page.

Breathe, and feel the deep relaxation

around you.

PAUSE

After a moment,

visualize the pen writing again.

Watch closely, 

as each stroke of the pen

forms letters and words,

until you see the words:

“I am powerful.”

See those words.

Hear those words.

PAUSE

The pen writes another line,

and you watch until 

these words appear:

“I am calm.”

See those words.

Hear those words.

PAUSE

Breathe, and observe

the pen writing more:

“I can handle it all easily.”

Let those words

move through your entire being. 

PAUSE

Now, take a minute and breathe,

letting all three phrases blend with your spirit:

“I am powerful.”

“I am calm.”

“I can handle it all easily.”

PAUSE

And when you feel stressed,

remember your secret journal,

with these magic words 

and their energies written in it

Because you can handle it easily.

NAMASTE, BEAUTIFUL

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You don’t have to play,

With someone who makes you sad.

You don’t have to play,

With someone who treats you bad. 

PAUSE…

You don’t have to feel,

Like you’re not allowed to be,

Wholly and completely you,

Wild and magical and free.

PAUSE…

You don’t have to do,

What someone says is best.

You don’t have to say,

Words when you feel pressed. 

PAUSE…

You should never feel,

Like you can only play,

When you follow certain rules,

And act a certain way.

Before you join the club,

And follow others' lead.

Make sure you know your heart,

And can speak up should you need. 

PAUSE…

It takes a lot of strength,

To speak when things get mean.

To walk away when others,

Act rudely and demean. 

PAUSE…

As long as you know your worth,

As long as you are true.

You’ll know when it’s not okay,

You’ll know what’s not for you.

PAUSE…

Remember that you’re special,

And kind and beautiful too.

Your soul burns like stars,

There’s no one quite like you.

PAUSE…

If you find yourself worried,

That you’ll be all alone.

That others won’t accept you,

If you’re not their little clone.

PAUSE…

Close your eyes and breathe,

And bring your hand to heart.

Know that you are incredible,

And perfect just as you are.

PAUSE…

You don’t need to be,

Anything other than you.

You don’t need to do,

You have nothing to prove. 

PAUSE…

Stand tall within yourself,

And be proud of who you are.

The right people will come,

From near and from far.

PAUSE…

And when you laugh with them,

When you’ve danced and twirled,

You’ll understand that meanness,

Isn’t welcome in your world. 

PAUSE…

You don’t have to play,

With someone who makes you sad.

You don’t have to play,

With someone who treats you bad. 

PAUSE…

You don’t have to feel,

Like you’re not allowed to be,

Wholly and completely you,

Wild and magical and free.

Sweet Dreams, Beautiful.

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Center yourself,

and turn inward,

shifting your focus to you.

PAUSE

Breathe in deeply, fully,

letting a wave of relaxation

wash over you.

PAUSE

And as you breathe,

you may notice stray thoughts

trying to wriggle their way

into your peace.

Breathe.

PAUSE

Now, breathe into your mind,

and let your breath

bring calm and stillness

to your mind.

PAUSE

If any thought,

tries to find its way in,

breathe it out,

and watch it dissipate.

PAUSE

If any worry pops up,

breathe it out,

and see it disperse 

into mist,

and then fade away.

PAUSE

If any “to-do” 

tries to push through

and steal your attention,

breathe it out,

and watch it fall away.

PAUSE

Take a minute in the stillness.

Feel what it’s like,

with your mind quiet.

PAUSE

Stay with this feeling.

Get to know this feeling.

Remember, you control this feeling.

PAUSE 

Now, pause,

and let the idea

that you can control

this beautiful stillness

settle in you.

PAUSE

Acknowledge to yourself that

you can call on the stillness,

when too many thoughts,

or worries,

or “to-do’s”,

crowd your mind.

All you do is breathe in the stillness,

And breathe out the racing thoughts.

Breathe in the stillness.

Breathe out the racing thoughts.

PAUSE

Now, settle into this awareness.

Breathe it in,

and let it stay with you,

All day long.

NAMASTE, BEAUTIFUL

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This is your time to connect with yourself and gain clarity for the day ahead.  

Time to start fresh and infuse your day with intention and love. 

So close your eyes and settle,

Allowing your body to drop into a place where you feel relaxed and alert.

Focus on your breath,

And with each breath out, let yourself release any residual emotions or thoughts that may still be lingering from yesterday. 

Relax and release.

Relax and release. 

PAUSE…

Now shift your attention to your inbreath, and imagine that each time you breathe in, a light freshness infuses your body with energy.

Notice how it fills you, 

Expands you,

Cleanses you. 

Breathe…

PAUSE…

Surrender to this space of lightness, this space of freshness.

Feel the spaciousness it creates inside of you.

And allow your mind to be still,

Directing away any thoughts or emotions that desire entry into this precious space.

And just be here.

Allowing clarity to come to appear,

Instead of you seeking it out.

PAUSE…

If you desire clarity on anything in particular, go ahead and silently ask your question in this space, letting go of the need for an immediate answer.

And instead, just practice sitting in your calm place of stillness as your question marinates. 

PAUSE…

For the next few minutes, allow yourself to simply be here, sitting in your space of stillness.

If thoughts or emotions come up, that’s okay.  

Simply redirect them away from the doors of your special space.  

Watch them go by as you bring yourself back to the stillness. 

PAUSE…

May the day ahead be filled with love and light.

And may your path be clear as you connect deeply with yourself. 

Namaste, Beautiful.

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It was the week like no other,

And all through the home,

There was no time for yourself,

No time to breathe and be alone.

PAUSE

The family is coming,

The house is a mess,

The kids are out of school,

And you’re not even dressed.

PAUSE

Then, like magic in the air,

You can’t help but hear it,

A tiny whisper comes to you

Like a loving spirit.

PAUSE

So you pause and listen,

Relax, and sink into your bed.

You work on letting go

Of the tension in your head.

PAUSE

And now, slow your mind,

That’s going a thousand miles a minute,

Take a deep breath,

And just relax in it.

PAUSE

As your mind and body

Become more serene,

The tiny whisper reminds you

What life really means.

PAUSE

So, breathe in the peace,

That your body and soul need,

Let it sit in you and grow,

Like a fresh, new seed.

PAUSE

Now, let peace flow through your body,

Like a radiant white light,

Feel it healing your feet and legs,

So they don’t feel so tight.

PAUSE 

Let the light shine,

Softening your hips and your center,

With every breath you take,

Relax and surrender.

PAUSE

And, now, the divine light

Radiates through your back and chest,

Soaking up the tension,

And letting you rest.

PAUSE

The light now settles,

On your shoulders and neck,

Easing their tension,

And letting calm take effect.

PAUSE

Next, the light shines

All through your head,

Replacing stressed thoughts,

With tranquility instead.

PAUSE

Last, but not least,

The light shines all around you,

Blessing you with a calming shield

That relaxes and grounds, too.

PAUSE

So carry the light shield 

To melt the daily stress,

It will keep you feeling 

Grateful, peaceful 

And completely blessed.

NAMASTE, BEAUTIFUL

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