Find a comfortable seated position, either on a cushion or a chair, with your spine straight and your hands resting gently on your knees or thighs. Close your eyes if you feel comfortable doing so.

Begin by taking a few deep breaths in through your nose, allowing your belly to expand fully, and then exhaling slowly through your mouth. Feel the tension leaving your body with each exhale.

Now, bring your attention to your natural breath, without trying to change it. Notice the sensation of the air as it enters and leaves your nostrils. Feel the rise and fall of your chest and abdomen with each breath.

As you continue to breathe, imagine each inhale filling you with strength, courage, and resilience. Visualize this breath as a warm, golden light entering your body and spreading to every cell, nourishing and fortifying you from within.

With each exhale, imagine releasing any tension, fear, or doubt that you may be holding onto. Allow these negative emotions to dissolve and float away, leaving you feeling lighter and more at ease.

If your mind starts to wander, gently bring your attention back to your breath. Notice any thoughts or distractions that arise, and then let them go as you return your focus to the present moment.

Continue to breathe in this way for several minutes, allowing yourself to sink deeper into a state of relaxation and inner strength with each breath.

When you feel ready, slowly bring your awareness back to your surroundings. Wiggle your fingers and toes, gently open your eyes, and take a moment to reflect on how you feel.

Carry this sense of resilience and inner peace with you throughout your day, knowing that you can always return to your breath whenever you need to reconnect with your strength and resilience.

Remember, building resilience is a journey, and regular practice of mindfulness and breathing exercises can help strengthen your ability to bounce back from life's challenges.

https://santeaching.com/program/guided-meditation-practice

 https://youtu.be/HTu1X8yXTcc?si=PoX9iBEkHoqqYoA5