Mindful Mondays|Week 8: Hope

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Begin by finding a quiet space to sit with no distractions just for a few minutes. Sit comfortably but alertly with a spine that is straight and supportive. Take a nice long slow deep breath to help your mind recognize that we are sitting for some mindfulness now. Get any last wiggles out of your fingers and toes. Slowly roll your head from side to side or in circles or looking left and right. Whatever helps bring you to a place of stillness.

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If it’s safe to do, close your eyes. To calm your mind, spend a few moments just watching your breath. Find a focus point of your inhale and exhale — perhaps the rise and fall of your belly, the cool air going in and warmer air coming out of your nostrils. Just place your attention somewhere inside or around your body that helps you stay anchored to the present moment.

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It’s completely normal to have been swept away by thoughts or worries or fantasies. Just take another slow deep breath, and without judging yourself come right back to the focus point of your breath and body.

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We humans are known for being preoccupied with thinking, listening, and figuring out problems. Our mind is wired to keep going, even when we are sleeping. This space is time for your brain to practice attention by staying steady on the breath. So come on back to your focus point and let the breath keep you sitting in the present.

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Today I want to ask you, while sitting here in the present moment, to think about how you got here. Take a moment to contemplate the path you’ve been on, the struggles you’ve had, the diagnosis you’ve received, the old life you’re healing from. To get to the place where you have joined me today sitting in your mindfulness spot focusing over and over on training your mind to come back to your breath and body, there was a journey to get here. Something turned you on to meditation, or maybe you still don’t love it, but you do it because you know it’s helpful. Where you’ve been and how you are here now — that is to be celebrated.

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Now that you’ve imagined that past self and watch yourself coming to who you are today, I want you to place your hope in yourself. Trusting yourself that you are on the right road back to your authentic self. Just like with this practice, you are bringing yourself home over and over again. This feeling, knowing how far you’ve come, this can give you hope that growth is possible and that you are only going to heal more, love yourself more, and continue on this trauma recovery road. You’ve done it this far; have hope that your practices and goals will continue to thrust you forward with momentum. Hope will help you keep coming back to your true self whenever you stray. Hope will give you the energy to push forward even when it’s a dark day. Think on this Hope for a few moments.

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Coming back to the breath, take one more cleansing breath. If you feel okay to do so, allow a smile to wash over your face.

Congratulate yourself for being hopeful for a healthy future. Let hope guide you in your journey when it’s hard to keep going.

Feel your sit bones on the seat below you. Wiggle your fingers and toes. And when you’re ready, come back to the room and open your eyes.

Enjoy the rest of your hopeful day, and cheers to your hopeful tomorrow.