Good morning,
Welcome to this new day.
In midlife,
Mornings can feel different than they once did.
Sometimes there's a stiffness in the body that wasn't there before.
Sometimes there's fog in the mind and you're just looking for clarity.
And sometimes we have heavy hearts full of responsibility.
And yet,
Each sunrise offers us the chance to begin again,
Softer,
Wiser,
And more connected with ourselves and with others.
Let's awaken gently together this morning.
You can remain lying in your bed,
Maybe upright in a chair,
Whatever suits you best in this moment.
If your eyes aren't closed,
Allow them to softly close.
And let's move all awareness to your breath.
All awareness,
All awareness to your breath.
Without judgment,
Noticing inhale and noticing exhale.
Take a deep breath in through your nose.
Feel your chest and belly rise.
Gently pause at the top,
Hold,
And exhale through your mouth,
Letting go.
The night is over.
This is a new beginning.
Release any weight that has been carried from the night before.
Notice if anything lingers and let it go with your breath.
Inhale deeply again.
Welcome oxygen down into the belly.
Hold at the top of your breath,
And release through your mouth,
Emptying fully.
Let the rhythm of your breath guide you.
Inhale,
Belly rises.
Exhale,
Belly falls.
Inhale,
Belly rises.
Exhale,
Belly falls.
With each inhale,
Imagine fresh,
Renewing air flowing through you,
Moving through your body,
Through every cell,
Tissue,
Bone,
And muscle.
With each exhale,
Let tension,
Fatigue,
And yesterday's worries melt away.
As you breathe,
Feel the oxygen and energy moving through your body,
Awakening you to this glorious new day.
Bring your awareness to the base of your spine.
And as you inhale,
Awareness rise up through your spine.
And as you exhale,
Awareness down your spine.
Inhale,
Oxygen moves up your spine.
And exhale,
You're releasing anything in your body.
Move your awareness and move the oxygen now through your back,
Up into your shoulders.
Breathing there.
Holding.
Move your awareness to your neck.
Breathing in and out of your neck space.
Feeling it becoming vibrant,
Awake,
And full of oxygen.
Allow this breath and oxygen and awareness to drip through your mind,
Clearing away any fog.
Think of it bringing clarity to your mind and your thoughts.
It drips down through your mind,
Bringing light,
Presence,
And clarity.
With your next breath,
Release all fears,
All lists,
And all expectations.
This is your biggest breath of the day here.
Let go of any energetic leftovers from yesterday.
Let this day meet you as you are.
Let this day meet you as you are.
Your body is at ease.
Your heart is open.
And your breath moves with relaxation.
This is the perfect moment to welcome in the energy that you wish to carry with you today.
With your body at ease and your heart open and your breath flowing freely,
This is the perfect moment to ask yourself,
How do I wish to show up in this day?
How do I wish to show up in this day?
Perhaps you long for a steady rhythm,
A day where you no longer feel rushed,
But instead move with a grounded sense of calm.
Or maybe you're seeking lightness,
A lifting of the heaviness that sometimes accompanies midlife mornings,
Allowing space for more relaxation in your body and your mind.
You might welcome strength,
The kind that helps you navigate challenges,
Or conversations,
Or maybe responsibilities.
The strength where you meet all of these things in your day without losing connection to yourself.
Or maybe what you need most is tenderness,
A soft,
Nurturing presence that lets you rest when you're tired and honors your body wisdom without guilt.
Take a breath,
And let whatever quality calls to you,
Rise gently within you.
Breathe in your intention,
As if your whole body is filling with this focus and this thought.
And as you exhale,
Imagine carrying it with you into everyday life.
Every step,
Every choice,
Every action of your day.
Take a deep breath in,
Letting the quality that you are looking for rise within you.
Feel it expand in your chest,
In your belly,
Your whole being.
And as you exhale,
Release what no longer serves you.
The tension,
The pressure,
The expectations.
Inhale,
Welcome in what supports and nourishes you.
Exhale,
Letting go what does not belong in your day today.
Inhale,
Welcome in what supports and nourishes you.
Exhale,
Letting go what does not belong in your day today.
Carry this rhythm with you,
Breath by breath,
As you step into your day ahead.
Trust that it will guide you,
Like a compass,
Through all that you meet today.
Now bring your hands gently to rest over your heart center.
Take a deep breath here,
Breathing directly into this place of gratitude.
Feel thankfulness radiating outward,
Glowing into your entire body.
Let's move into a gratitude practice,
Setting you up with vitality,
Joy,
And gratitude for your day.
Gratitude for the rest you received,
Even if your sleep was imperfect.
Even if your sleep was interrupted.
Still,
Your body carried you through the night,
And delivered you here in this moment.
Gratitude for your body,
For the way it continues to show up.
It shows up every day for you,
Adapting,
Shifting,
Holding wisdom in every cell.
Gratitude for the roof that shelters you.
For the bed that held you.
For the morning light that greets you.
Gratitude for the food and water that will nourish you today.
Supporting your strength and supporting your energy.
Gratitude for the people in your life.
Family,
Friends,
Community.
All who bring you connection,
Love,
And community.
Gratitude for your resilience.
For the way that you've met challenges.
For the way that you've weathered storms.
And how you are growing into the person you are today.
Finally,
Gratitude for this new day.
It's a sacred gift.
It's another chance to live fully.
To love deeply,
And to rest when you need to.
With each exhale,
Let this gratitude expand beyond you.
Flowing out to those that you'll meet.
To the places that you'll walk today.
To the very air around you.
Feel your gratitude ripple outward.
A quiet offering of love and appreciation to the world.
Slowly rub your palms together creating friction.
Creating energy between your hands.
Cup your hands over your closed eyes.
Feel the energy radiating from your hands into your eyes and into your body.
Feel the warmth melting across your eyelids.
Softening the muscles around your eyes.
Releasing the strain of seeing too much.
Of holding too much.
Allow that warmth to ripple across your forehead.
Easing away worry.
Let it flow downward over your cheeks and your jaw.
Softening all the places where stress hides.
With each breath,
Imagine this warmth clearing your vision.
Offering you new eyes for this day.
Eyes that see with more kindness,
More possibility.
Eyes full of wonder.
When you're ready,
Lower your hands.
Opening to the light of the room.
Carry this fresh perspective into your day.
Knowing that you can return to this gentle vision whenever you need it.
Take one more slow,
Nourishing breath in.
Fill your body with steadiness,
With vitality and renewal.
Exhale fully,
Letting go of anything else that you do not wish to bring into your day.
Allow a soft smile to rise across your face.
A smile of gratitude for arriving here.
For choosing yourself in this moment.
When you feel ready,
Open your eyes and return to the space around you.
Carrying with you the wisdom,
The resilience and the tenderness that midlife has woven into your being.
Step into this day knowing that your presence is enough.
That you are supported.
And that this morning is a fresh beginning.
Thank you for practicing with me today.
Be well.
This is Shana.
