Good morning.
Please find a comfortable seat,
Either on a cushion or a chair,
Or lay back and get yourself comfortable.
Once you feel at ease,
Gently close your eyes or soften your gaze.
Rest your hands where it feels comfortable for you.
If you're seated,
You may place them on your knees.
And if you're lying down,
I'll offer you to place one hand on your heart and one hand on your low belly.
Welcome to this morning meditation,
A time to awaken gently,
To center yourself,
And to set an intention for the day ahead.
Allow this practice to bring you clarity,
Calm,
And a sense of presence in your morning.
Begin by drawing your awareness to your breath.
Take a slow,
Deep inhale through your nose.
Feel the breath fill your lungs.
Hold it gently at the top.
And now exhale slowly and completely through your mouth,
Releasing any tension or worry.
Continue breathing deeply,
Inhaling through your nose,
And exhaling through your mouth.
Allow each breath to soften you.
With each inhale,
Feel the energy of the morning entering your body.
And with each exhale,
Release any lingering heaviness from sleep.
Let your breath flow naturally now,
Steady and gently.
Simply notice its rhythm.
Now bring your awareness to your body.
Starting at the crown of your head,
Soften your forehead,
Your eyes,
And your jaw.
Relax your neck and your shoulders,
Allowing them to release any tightness.
Feel the gentle rise and fall of your chest and the warmth in your belly.
Relax your arms,
Hands,
And fingers.
Allow your back to feel supported,
Your hips to soften,
And your legs to be at ease.
Finally,
Bring your attention to your feet,
Feeling them grounded and supported by the earth.
Now notice how your entire body feels at ease,
Peaceful,
And present.
Gently bring your awareness to the present moment.
What can you hear?
Perhaps the soft hum of the morning,
Distant sounds,
Or the silence itself.
Simply listen without judgment.
Notice the sensations around you,
The cool air on your skin,
Or the warmth of the room.
Allow yourself to fully experience being here now.
Anytime your mind begins to wander,
Gently guide it back to your breath,
Or even the sensations around you,
Remembering that each inhale brings energy,
And each exhale brings calm.
There's nowhere to go,
Nothing to do,
Just be here.
Now let's set an intention for the day ahead.
Imagine a soft gold light beginning to radiate from your heart center.
With each breath,
This light grows brighter and warmer,
Filling your entire body with a sense of peace and clarity.
Ask yourself,
What do I want to cultivate today?
It could be calm,
Patience,
Joy,
Or focus.
Let whatever it is arise naturally,
And repeat silently to yourself,
Today I choose peace,
Joy,
Patience.
Feel this intention expand,
Filling your body and mind,
And let it guide you as you move throughout the day.
Silently reminding yourself,
Today I choose calm,
Patience,
Joy.
Allowing this intention to expand and fill your body and mind.
Today I choose calm,
Patience,
And joy.
Now bring your mind to one thing that you are grateful for this morning.
It could be something simple,
A good night's sleep,
The warmth of the sun,
Or the gift of a quiet morning.
And hold that gratitude in your heart and allow it to fill you.
Grateful,
Abundant,
Peaceful.
Now take a deep inhale through your nose,
And a long,
Slow exhale through your mouth.
And when you're ready,
Just gently start to bring yourself back,
Wiggling your fingers and your toes.
Gently opening your eyes and bringing yourself back to the room.
Take a moment to notice how you feel.
Calm,
Patience,
Centered,
And ready for the day ahead.
Thank you for practicing with me this morning.
May your day be filled with peace and clarity.
