Since the free app that I recommended for my curriculum guided meditations, Stop, Breathe & Think, went out of business earlier this year, I want to offer some alternatives for you to use instead. I love this liberating, loving kindness meditation by Dr. Shelly Harrell. Feel free to read this aloud in the group, which may be more time efficient, or click on the link to access the free audio available on mindful.com

1. Invite your body to relax, rolling back your shoulders. Open up your heart space. And allow your breath with every inhale to move through the heart. And every exhale to move back to the heart. I have recently learned that the heart actually sends more messages to the brain and the brain to the heart.

2. Drop your gaze or close your eyes, inviting the body to relax. Please let these phrases wash over you, replenishing, refreshing, and nourishing your soul. May you live in truth and be free. May the light of truth open your eyes and liberate your soul to express its highest calling. May you hear your inner wisdom voice and discern its messages from the illusions, projections, hype, and lies.

3. May any imprisoned part of your being be liberated, unchained, and unshackled from all that keeps you in bondage in any way. May you release and let go of habits, patterns, and behaviors that no longer serve you. May you transcend limitations, those imposed by others and those you have imposed on yourself.

4. May you know that within each moment lives the freedom to choose and to begin again. May you know the divine truth of who you really are, your worth and your value, your gifts and your purpose. May you be free.