Begin by finding a comfortable position.
Seated or lying down.
Relaxed with a straight spine.
Gently close your eyes or soften your gaze.
Take a slow,
Deep breath.
In through the nose.
And exhale through the mouth as if you were slowly blowing air into a balloon.
Steady and smooth.
Again,
Inhale.
And exhale.
Give yourself permission to arrive and settle.
Allow the breath to return to its natural rhythm.
Notice where you feel the breath in your body.
Each breath is an invitation to presence.
Each exhale,
An opportunity to soften and release tension.
As you continue to steady your breath and your body,
Bring to mind the previous day.
Is there something small you can acknowledge with gratitude?
A conversation?
Something that was better than expected?
A shared understanding?
Maybe a warm cup of tea or coffee?
Nothing too big or small to acknowledge.
If nothing comes to mind,
Perhaps something that could have gone better is coming up for you.
A moment you wish had felt smoother.
Reimagine it now unfolding with ease.
Whatever you're able to connect with from yesterday,
Real or imagined,
Picture it clearly.
Let the moment come into focus.
Notice where you are and if anyone else is with you.
What are you doing?
Are you indoors or outside?
What do you see around you?
What sounds are present?
What are you wearing?
Is there a scent in the air or a taste lingering?
Whether remembered or imagined,
Receive the feeling of gratitude.
Focus on your chest.
Imagine a light blowing and expanding your heart space from all sides.
Take a deep breath in and a complete breath out.
Allow yesterday to fade into the background.
Now bring your awareness to this moment.
A new beginning.
Notice the sense of possibility that comes with starting fresh.
How do you want to move through today?
Set your intention.
It might be a word,
Perhaps clarity,
Joy,
Focus,
Or patience.
It might be a feeling or a simple way of being.
Listening more closely,
Noticing small events to celebrate,
Or moving through the day with grace.
Choose something you value that feels realistic and supportive.
Let your intention settle into your mind and then soften into your body.
Begin to visualize your day unfolding.
See yourself moving through ordinary moments,
Getting ready,
Moving from one thing to the next.
Notice your intention quietly present.
Embracing each moment as it passes,
Offering gentle yet confident guidance.
Imagine moments of gratitude throughout the day.
Something going smoothly.
Your ability to meet what arises without resistance.
Open,
Expansive space for the day to unfold.
Take another slow,
Deep breath in and a complete breath out.
Know that this intention is something you can return to with one breath or a single pause at any moment today.
Begin to bring your awareness back to your body.
Notice the support beneath you.
Gently open the eyes and return your awareness to the space around you.
Carry the sense of gratitude and intention with you into the rest of your day.
May your day be met with acceptance and appreciation exactly as it unfolds.
This is Jamie from Crescent Wellness Lifestyle.
Learn more about how I can support you in building healthy routines through wellness coaching by visiting my profile.
You can also join me for live yoga classes right here on Inside Timer.
I'm honored that you found this meditation supportive.
Thank you.
