Good morning and welcome to your morning meditation.
Moving into a posture that is different from your sleeping position,
Just allow yourself to either sit with your feet flat on the ground,
Or in a cross-legged position with your hips raised higher than your knees.
Just allowing yourself to become in an alert but relaxed posture.
Welcome to the day.
Taking a few releasing breaths in through the nose and out through the mouth,
Just connecting to your breath,
Reawakening,
Reinvigorating your breath and your body by taking in some oxygen into your lungs and releasing for a long exhalation.
And letting your breath come back to its natural rhythm and flow.
We'll start this morning meditation by honoring our body.
Starting with the top of your body,
Allowing yourself to scan down past the eye sockets,
The nostrils,
The nose,
The jaw,
Past your chin and your neck,
Your shoulders,
Arms,
Forearms,
Wrists,
Hands,
Each of your fingers and thumbs,
Scanning down your torso,
Past your heart,
Past your solar plexus,
Past your stomach,
Down past your sex center,
Your buttocks,
Thighs,
Knees,
Calves,
Shins,
Ankles,
Feet and toes,
Every single toe,
Acknowledging,
Giving thanks.
You may be experiencing some discomfort or pain,
Just acknowledging without trying to change anything.
This is my body and if it feels right to do so,
Bending any areas of tension and breath to ease and acknowledge or maybe a little motion to ease and acknowledge and inwardly affirming to yourself,
I have this body and at one level I am my body,
But I'm more than my body.
And now gently shifting your awareness to your emotions.
How are you feeling right now?
Do you notice any emotions?
And without going into any stories around the emotions,
Just noticing any vibrancy,
Any discomfort,
Perhaps a blankness,
Just noticing which emotions are present for you this morning.
We're just acknowledging without trying to change anything.
And if you've discovered an emotion,
If there's another one underneath it,
And gently inwardly affirming to yourself,
I have these emotions or I have a blankness.
I have this emotional experience and at one level I am my emotions and I am more than my emotions.
I'm also my mind and now gently shifting your awareness to your thought space,
To your mind,
Just observing.
Are there any thoughts that want to come into your mind this morning?
What are they?
Are they thoughts that are coming into your mind?
Noticing and acknowledging what you're thinking about.
Observing,
Acknowledging and letting go.
Notice if the thought changes your physical response.
Are you furrowing your brow?
So practicing,
Noticing what is,
We're acknowledging and not trying to change a thing.
And gently inwardly affirming to yourself,
I have these thoughts,
I have this mind that is constant,
Of things,
That wants me to understand things,
That plans,
That goes over the past.
I have this mind and at one level I am my mind,
I am my thinking and I am more than my mind.
I'm also a center of pure self-awareness and will.
I'm dropping now into that deeper,
Stiller place of pure self-awareness.
Allow the quality of a stillness into your morning.
Allow the quality of observing without trying to change anything into your morning.
Allow the quality of acknowledgment.
This is me without trying to change anything into your morning.
Allow this space to permeate throughout your day.
Letting an intention inwardly will allow a practice of simply observing without trying to change anything.
And know that this practice is all it takes to build space,
Calm,
And a more harmonious experience into your day.
Just allowing your hands to come to the center in front of your heart,
Pressing your palms together,
Just giving thanks to yourself.
For bringing yourself here today,
This morning,
To start the day gently,
Peacefully,
And in acknowledgment and acceptance.
This is who I am.
I don't need to change a thing.
Just allowing your awareness to come back to the room,
The smells,
To the sounds,
Back to your body,
And with love and gratitude,
When you're ready,
Slowly opening your eyes.
Welcome to your new day.
