Good morning.
This is Rony and this is a gentle short morning meditation to help you start your day in the right way.
I'm recording this meditation in the early morning in the garden at my place and so you might even hear some birds in the background.
Let's just start by getting comfy.
So you might choose to stay lying down in bed,
You might want to sit up.
Just notice how you're feeling and work out if you can make yourself even 5% comfier.
Make sure you're warm and cozy.
And then let's just start by taking a couple of deep breaths to wake our body up.
In through the nose and out through the mouth.
A couple more like that.
In through the nose,
Out through the mouth.
One more nice and deep.
In through the nose and out through the mouth.
And now as we gently start to notice how we're feeling,
Just check in with your body,
Your physical body.
How's this body feeling this morning?
It might be tight or tense in some places or stiff.
Or maybe it's feeling relaxed and at ease.
A bit lethargic maybe.
Just notice how's the body feeling on this morning.
And next we're going to check in with our emotional body,
Our feelings.
How do you feel this morning?
You might be exhausted.
Maybe you still feel tired even though it's the start of the day.
You might still feel a bit groggy.
Maybe there's a heaviness,
An anticipation of the day.
Maybe there's contentment.
Perhaps there's even some joy or excitement about the day ahead.
Maybe there's contentment or peace.
Whatever's there,
Just notice.
And whatever's there,
There's nothing to do with that feeling other than notice it.
Just note that it's there.
Welcome it and accept it.
Allow it to be there for as long as it needs to be.
And you might want to use it as a little compass for the day.
A little guide.
If there's exhaustion or heaviness,
Then maybe that's a little indicator to go more gently today.
And if there is a chance to pause or stop or even rest,
Rather than do the next thing on the list,
Then maybe that's a way to go through today.
So just notice how you're feeling and use that as a bit of a guide for the day.
Next,
As we start to wake up for this brand new day that stretches out ahead of us,
Full of possibility,
I want to ask you to notice three things that have brought you joy recently.
And so these don't have to be huge things.
They might be huge,
Wonderful things,
But they can be as simple as the first sip of coffee in the morning.
Or perhaps a beautiful moment of connection with someone else that you had.
A laugh,
A smile or a look,
A hug maybe.
It might be the sound of the cockatoos in the morning.
Or how the dog feels as it comes up for a pat.
Big or small,
Just let your mind float around.
There's no rush.
And just notice three things that have brought you joy recently.
And as you notice each one,
I just want you to really bring that to life in your mind and feel that spark of joy in your body for a moment before you move to the next.
And finally,
For this morning meditation,
I'd like to ask you to notice three things that you feel grateful for today,
As you start to wake up on this brand new day.
What are you appreciative of today?
What are you grateful for?
Again,
There's no need to try too hard,
Just let your mind float around and see what makes itself known.
What makes your heart swell?
What sparks a warm feeling of thanks in your body?
And just notice those three things,
Feel that warm spark of appreciation.
And then as we end the meditation today,
My wish for you is that you're able to stay open to the possibilities of the day ahead of you.
That instead of racing through the day as we so often do,
With a narrow focus of all the things that we have to get done,
My wish is that we're able to stay open to the possibility that the day might surprise us today,
That it might bring something new,
An unexpected spark of something.
Thank you for spending the start of your day with me,
I'm very grateful for that.
I hope the cockatoos weren't too loud and I wish you a wonderful day.
Go gently.
