Welcome.
You've taken this time for yourself,
Just a few moments to pause,
To breathe and to come back home to your body.
No matter how your morning began,
This is your space to start again,
With intention,
With calm and with presence.
Begin by finding a comfortable position,
Either seated or lying down.
Allow your shoulders to soften,
Unclench your jaw,
Loosen the space between your eyebrows and let your hands rest gently.
No need to hold or do anything right now,
Just be.
Take a slow deep breath in through your nose and gently exhale through your mouth and again in through your nose and out through your mouth.
Let the breath invite you into this moment.
As you continue to breathe,
Begin to notice your surroundings,
The light,
The sounds,
The texture of the air against your skin.
And then gently shift your awareness inward,
Feeling the rhythm of your breath,
The rise and fall of your chest.
There's nothing you need to change,
Just simply observe the natural rhythm of your breath.
With every breath,
Imagine yourself arriving more fully into your body.
Let your to-do list fade into the background.
Let the stories of yesterday rest for now.
This is your time to be present,
To reconnect and to gently ease into your day ahead.
With each inhale,
Imagine drawing in the crisp,
Fresh air of early morning.
With each exhale,
Release the heaviness of yesterday,
Letting it fall away like mist lifting from a quiet forest floor.
Now,
Imagine yourself walking barefoot through a peaceful garden at dawn.
The earth beneath your feet is soft and cool,
Sprinkled with dew.
Wildflowers stretch towards the sun as it begins to rise,
Painting the sky with delicate hues of gold,
Blushed pink and soft lavender.
A gentle breeze brushes your skin,
Carrying the scent of pine,
Jasmine and damp soil,
Rich,
Grinding,
Alive.
You hear the rhythmic song of birds nearby,
Their melodies blending with the faint rustling of leaves overhead.
Somewhere in the distance,
A small stream bubbles along smooth stones,
Reminding you of life's constant flow.
You take a slow breath and pause beside an old tree.
Its bark textured,
Strong and familiar,
Its roots stretching deep into the earth,
And you feel your own body anchoring,
Stabilising,
Connected.
The tree does not hurry,
It simply stands,
Rooted,
Present,
Alive.
Let yourself rest in this stillness.
Feel the spaciousness within you.
The calm doesn't come from doing,
But from being.
You allow to be here,
Exactly as you are.
Now,
Bring your hand to your heart,
Or simply just place your awareness there.
Feel the quiet rhythm of your breath,
And repeat these affirmations either aloud or silently.
I welcome this new day with gratitude and peace.
I am calm,
Grounded and ready to begin again.
I trust in the rhythm of life and move through this day with ease.
I am open to joy,
Abundance and connection.
Let these words land softly in your body,
Like sunlight touching leaves.
Let them nourish you as you prepare to return to the waking world.
Begin to bring your awareness back to your body.
Wiggle your fingers,
Wiggle your toes.
You can gently stretch if that feels good too.
As you prepare to move into your day,
Carry with you this sense of peace and connection to nature.
You are exactly where you're meant to be.
Whenever you're ready,
Open your eyes.
Take a look around.
Know that today is a fresh opportunity to live fully,
Love deeply and to notice the beauty around you.
And know that you can return to this practice anytime you need grounding,
Clarity or calm.
Take one final deep breath in and exhale completely.
Come back to this space tomorrow and let this moment of stillness become your daily ritual.
Thank you for practicing with me today.
Namaste.
