Good morning and welcome,
I'm Joanna Barrett,
Your guide for this meditation practice.
If you've woken up feeling anxious,
Heart racing,
Mind spinning,
Body already tense,
You're not alone.
This practice will help you meet those sensations with compassion.
Steady your breath and begin your day with more calm and clarity.
Take a moment to find a comfortable seat or lie down.
Let your body land here.
Notice the contact beneath you,
The earth supporting you.
Let yourself be held right here in this moment.
Bring awareness to your breath,
Without changing anything.
Simply know this,
Your inhale,
Your exhale.
If it's available to you,
Perhaps inhale through your nose and exhale with a sigh through your mouth.
Perhaps each exhale lengthens just a little bit more than your inhale breath.
As you inhale through your nose,
Notice the air entering your body through the nostrils.
And as you exhale through your mouth,
Encourage your shoulders to soften,
Your jaw to unhinge,
And your belly to release any tension being held in your abdomen.
Deep inhale in,
Full,
Complete exhale out.
Now,
Let's bring to mind a visualization.
Imagine roots extending from your body into the ground beneath you.
Strong,
Steady roots that hold you here,
Safe in this present moment.
Feel the support,
Grounded in love.
Next,
We'll scan through your body with gentle attention.
To begin,
Notice your forehead.
Soften the space between your eyebrows.
Notice your eyes.
See if you can relax the muscles of your eyes.
Relax your cheeks and your mouth.
Soften and unclench your jaw.
Let your tongue rest down through your neck,
Your throat,
Your shoulders.
Encourage your shoulders to drop away from your ears,
Creating space in your throat and your neck.
Move your attention slowly down to your chest and abdomen.
Notice any tightness,
Fluttering sensations in your abdomen.
This is a common place for anxiety to show up in our bodies.
And so,
Let your breath move in and out of this space in your torso.
As if you're whispering to your body,
Hey,
I'm here.
It's okay.
I can breathe.
Now,
Let's begin to breathe with an intentional rhythm.
Let all the breath exit your body.
And then inhale through your nose for a count of four.
Hold for a gentle pause.
And exhale through your mouth for a count of six.
Continue at your own pace.
Inhaling through your nose for a count of four.
Holding for a pause.
And exhaling through your mouth for a count of six.
With every inhale,
Imagine fresh oxygen moving through your body,
Nourishing you.
And with every exhale,
Imagine releasing what is not needed to be carried into this new day.
Perhaps any self-doubts,
Overthinking,
Or what-ifs.
Picture them leaving your body like a mist dissolving into morning light.
Letting go with each exhale.
And now,
Bring to mind one small thing you can trust today.
It might be the warmth of the sunlight.
Perhaps a pet's steady presence.
Or the rhythm of your own breath.
One small thing you can trust today.
And let that trust grow in your awareness.
And in times when you may not have everything figured out,
You can return to this moment,
This feeling of trust,
Again and again.
And as you build inner trust,
Repeat these phrases silently or aloud.
I am here,
Grounded in this moment.
I can meet what comes,
One breath at a time.
Let your breathing return to a natural rhythm.
And notice any shifts you may feel.
Physically,
Mentally,
Emotionally,
Energetically,
Or spiritually.
These might be subtle,
These may be profound.
Feel yourself anchored into the support of the earth.
And as you prepare to move into your day,
Imagine yourself surrounded by a soft,
Golden light from the sun.
Illuminating your truth,
Your trust,
Your calm and steady presence.
This light,
Illuminated,
Moves with you into whatever your morning brings.
Take another deep breath in through your nose.
And exhale fully through your mouth.
When you're ready,
Gently flutter open your eyes.
Coming back to the space you're in.
Carrying this sense of calm,
Peace,
And ease with you.
A trusting,
Steady presence as you move into your day.
Thank you for your practice.
