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 seated position. Let your hands rest naturally and allow your shoulders to drop away from your ears. Take a deep breath in through your nose, expanding your chest and belly all the way down to your pelvic floor, and slowly exhale through your mouth, letting go of any residual tension. Allow your eyes to gently close or cast a soft gaze downward.
“Bring your awareness inward. Notice how your body feels against the surface beneath you, simply allowing yourself to arrive right here and now. Shift your attention down, all the way to the points of contact between your body and the floor, chair, or mat. Feel the steady, unmoving support beneath you, holding your weight completely. You don’t need to hold yourself up right now. You are supported.
“Imagine roots extending down from your body into the earth—a solid, unshakeable foundation that keeps you steady, even when things around you feel busy or fast-paced. Take a breath into that sense of stability and rootedness.
“Bring your awareness to your mind and your energy field. Notice any swirling thoughts, lingering mental clutter, or scattered feelings without judging them. Imagine each exhale like a gentle wind, clearing away rushing thoughts, or things on your to-do list that don’t need your immediate attention. In this moment, this is the time to simply be with yourself compassionately. Later, will be the time to figure out the next right thing to do. With every breath out, let the space in your mind feel a little bit lighter, clearer, and more open.
“Rest for a few moments in the quiet space you’ve created—relaxed in the body, grounded to the earth, and clear in the mind. Remember this space is always available to you, as a haven inside of yourself, anytime you take a few moments to relax, ground, and clear. When you feel ready, take one more deep, refreshing breath, wiggle your fingers and toes, and gently open your eyes to return to your day.”
