Since the free app that I recommended for my Afterglow Support Group curriculum guided meditations, “Stop, Breathe & Think,” went out of business, I want to offer some alternatives for you to use instead. Feel free to print and read them aloud in your group.
“Find your way to an upright yet relaxed posture. Notice what it feels like to stop doing, acknowledging your willingness to be here for yourself in this way.
“Notice that you are breathing. Allow your attention to rest on the sensations of the breath as it flows in and out of the body.
“As you’re sitting here with the attention on the breath, you may notice thoughts going through the mind. Find a scientific observer stance to be with your thoughts. See if it’s possible to be aware without believing, rejecting, or denying any particular thought. Shift your attention now to any feelings that may be present in this moment. All feelings are welcome.
“Next, bring your awareness to sensations within the body. Allow yourself to tune into the body just as it is.
“Center your attention only on the breath now. Remember this place of peaceful awareness is always available to you because it is within you.
“As you feel ready, allow your eyes to open gently if they were closed. Reacquaint yourself with your surroundings and prepare to re-engage with the day. Perhaps set an intention to bring awareness of your breath to all that you do and into each interaction.”
