Welcome to this fresh new morning.
Find yourself a comfortable seat,
But seated upright,
And take a moment to settle.
Imagine a golden thread above your head,
Gently lifting your seated posture,
Elongating the spine and visualise space between every vertebra.
Tuck in your chin,
Soften your jaw and forehead.
Let your arms fall away from the shoulders.
Hands folded together in your lap.
As you become still,
If you haven't already,
Lower your gaze or gently close the eyes.
Now feel the earth beneath you,
That grounds you and keeps you energised.
Visualise the sky above you,
That lifts you and keeps you inspired.
Become aware of your breath,
Your breath in and your breath out.
Feel it at your nostrils.
Feel the movement it creates in your body,
In your chest,
In your upper back,
In your belly,
In your throat.
As you observe it,
Let it slow down.
Now gradually begin to imagine a ball of light,
A ball of bright morning light,
Glowing a metre or two in front of your chest.
It may be glowing white,
Yellow or orange,
Or however feels right for you.
With each slow in-breath,
Imagine filling your body with soft rays of light.
On each out-breath,
Imagine releasing any darkness from your night and dreams.
Continue breathing slower,
Filling your body with the warming light,
Releasing any darkness from sleep.
We're going to set six intentions now to help you have a wonderful day.
As you listen,
Take your attention to different parts of your body.
Feet and legs.
May I walk with grace.
Belly.
May I eat mindfully.
May I love gently and with compassion.
Throat.
May I speak with empathy and intelligence.
May I think carefully and with imagination.
Now zoom out and feel your body as a whole.
May I feel my whole mind and body confident,
Energised and strong.
Take a moment to let those intentions settle into you.
You can choose now to pause and meditate for longer.
Or we can conclude this practice of meditating on the ball of light together.
Imagine that glowing,
Vibrant morning light just in front of you.
From your lap,
Turn your palms upwards.
Place your palms onto your chest,
Warming your heart.
Honouring your practice.
Filling yourself with light and confidence to accompany you through your day.
Now if you can,
Stretch your arms out to your sides.
Raise them up towards the sky.
Palms come together and lower your hands to in front of your chest in gratitude for this new morning.
