Morning Grounding And Intention Meditation

Please continue settling in,

Finding a comfortable position for your body,

And then allowing the eyes to gently close,

Acknowledging that you're taking a few moments to pause before the rush of the day,

Before all of the busyness comes in,

To check in with yourself and set a gentle intention.

As you settle,

Take a big breath in,

And then a long,

Deep exhale out.

One more,

Just like that.

Big breath in,

Filling up,

And then a long,

Slow,

Gentle exhale.

Bring your attention to the places where your body is touching the surface you're resting on.

Notice those points of contact.

Notice any sounds that you might be able to hear going on within the room or maybe outside of the space you're meditating in.

Notice what's visually available.

If your eyes are closed,

Maybe the little squiggly lines or movement of color or light behind your eyelids.

Check in with your sense of smell,

Noticing if there's any lingering smells you can pick up on,

Or possibly just feeling the air moving in and out of your nostrils.

Allow your attention to begin to move to your mouth,

Noticing if there's any taste,

Noticing any tightness in the jaw,

Consciously relaxing the tongue,

And slowly move the attention to the breath.

Please feel your body breathing,

Noticing the gentle rise and fall of the breath.

Nothing to do or fix or change.

Simply noticing the natural rhythm as your body breathes in and releases out.

If the mind is wandering off,

Please bring it back to the sensation of the body breathing.

From this place of groundedness,

Of centeredness,

I invite you to welcome an intention for your day.

This does not have to be super complex.

Maybe to slow down.

Maybe to meet challenges with a little bit of a smile,

A little bit of curiosity.

When you land on something that feels right,

Please repeat it three times.

You're welcome to do this aloud or in your head.

Let's take a few more moments,

Just sitting quietly.

A little goes a long way here.

Little and often.

As we close,

Let's take one more big breath in together,

Breathing in through the nose and out through the mouth.

Thank you.

Be well.