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 a comfortable, upright posture—seated with your feet flat on the floor or lying down comfortably. Let your hands rest easily, open in your lap or on your knees. Take a slow, deep breath in, filling your lungs, and let out a long, luxurious exhale. Allow your eyes to close or rest in a soft gaze. Notice how your body feels right now, letting yourself arrive in this exact moment without rushing.
“Often, our minds naturally focus on stressors or what needs fixing. Shift your focus now by scanning for something neutral or pleasant in your current experience. It doesn’t have to be massive or dramatic. It could be:
- The steady, reliable support of the surface beneath you.
- The gentle warmth of the air on your skin.
- The simple, effortless rhythm of your breath keeping you alive.
- The sweet smell of your baby.
Rest your awareness on that subtle feeling of ease in the present, letting it register in your mind as noteworthy and meaningful. Now, bring to mind a specific, simple memory that carries a genuine spark of joy or pleasure to your chest—bright morning light after a good night’s sleep, a shared laugh with someone you love, a peaceful moment in nature, or a comforting cup of tea. Picture the scene clearly in your mind’s eye. Let yourself step back into that memory as if it is happening right now. Notice where you feel that joy physically in your body. Does it feel like a softening in the chest? A lightness in the shoulders? A subtle smile tugging at the corners of your mouth?
“Stay with that physical sensation of joy. Instead of letting the feeling rush past, allow yourself to linger in it, letting it expand a little bit more with each inhale. Silently acknowledge to yourself: “It is safe for me to experience joy. I can allow myself to feel this goodness.” Let the feeling of appreciation saturate your awareness, soaking this ‘glimmer’ into your nervous system like warmth from the sun.
“Gently let go of the memory and return entirely to the simple physical sensation of your breath moving in and out. Carry a trace of that lightness and warmth with you as you prepare to move throughout your day, remembering that you can call up a felt sense of joy or ease anytime by returning to your glimmers. When you feel ready, take one final deep breath, wiggle your fingers and toes, and open your eyes, tuning into opportunities for joy and pleasure all around you right now.”
