Morning Stillness: A Grounding Meditation

Welcome,

Take a moment for yourself right now,

Before the day has truly begun,

Sit or lie down comfortably,

Perhaps still wrapped in the stillness of the morning,

Let your eyes be closed or rest softly on a spot in front of you,

There is nothing you need to do,

Just be here right now,

Begin by tuning into your body,

How does it feel to breathe right now,

Without changing anything,

Simply notice the inhale and the exhale,

Let the breath gently awaken your body,

Feel how each breath softly anchors you in this new day,

Feel your body where it rests,

How does your skin feel against the surface,

The temperature in the room,

Notice any sounds near or distant,

Small steps back into the world without rushing,

Perhaps you sense a scent,

The taste in your mouth or the morning light behind your eyelids,

Let senses slowly awaken one at a time,

You are awake,

You are here,

Now imagine yourself standing firmly like a tree with deep roots,

You may still be at rest but inside you are steady,

Feel your connection to the earth,

To yourself,

Here in this moment you are safe,

You can carry this sense of safety with you throughout the day,

As a steady foundation to rest in,

Think of something you are grateful for right now,

Something small or big,

It might be your body or simply this breath,

Feel how gratitude spreads,

Perhaps you quietly whisper,

Thank you for this day,

Thank you for waking up,

Thank you for what I have,

Let's now set an intention for the day,

A gentle direction to carry with you,

It could be I meet this day with presence,

I am kind to myself and others,

I take one step at a time,

Choose a phrase that feels true to you or let one arise spontaneously,

Repeat it silently a few times to yourself,

Gently begin to move your fingers and toes,

Feel your body again,

Where you sit or lie,

If your eyes have been closed,

Let them slowly open,

See if you can carry this feeling of stillness,

Safety and gratitude with you into your day,

Thank you for taking this moment for yourself,

May this day be kind to you and you kind to yourself.