Good morning,
Beautiful soul.
Welcome to this brand new day.
The purpose of this meditation is to help you begin your day gently,
With calm,
Clarity and connection.
So you can feel grounded and supported as you step into whatever lies ahead in your day.
In this moment there's nothing you need to achieve.
You don't need to feel motivated or grateful or perfectly composed.
This is simply a few minutes to reconnect with yourself before the world wakes up and begins to pull your attention outward.
If it feels comfortable,
Gently close your eyes or soften your gaze and let your shoulders soften.
Just taking a moment to settle into your body,
Just getting yourself comfortable and just starting to notice your breath.
There's nothing you need to change yet.
Just observe the rhythm that's already there and how your breath and your body is showing up for you this morning.
And so begin breathing slowly through your nose and notice the coolness of the air as it enters.
And as you're breathing out,
Notice how it feels as it leaves.
And just taking a moment now to check in with how you're feeling this morning.
How have you woken up?
You don't have to fix anything.
Just notice what's present for you this morning.
What's stirred or settled.
And as you continue breathing,
Imagine that each inhale brings in steadiness and each exhale helps release the mental clutter,
Even just a little.
With each breath,
Your system begins to soften.
Your mind is clearing and your body is finding space.
Let the breath do the work.
And let's take two breaths together now.
Inhale for a count of four.
Two,
Three,
Four.
And exhale for six.
Two,
Three,
Four,
Five,
Six.
And again in for four.
Two,
Three,
Four.
Out for six.
Two,
Three,
Four,
Five,
Six.
This type of breathing helps to calm your nervous system.
It tells your body we're safe enough to begin slowly.
Often when we experience anxiety for long periods of time,
Our breathing has increased.
So even when we are at rest,
We naturally breathe quicker.
And so some people might find breathing in for four and out for six quite tricky to begin with because their body is not used to slowing down.
The more you can practice this type of breathing,
The more it will help to calm your nervous system.
And it tells your body we're safe enough to begin slowly.
And if your thoughts start to wander,
That's completely okay.
Just notice and then return to breathing in for a count of four and out for a count of six.
And there's a very famous phrase that goes something like,
Almost everything will work again if you unplug it for a few minutes,
Including you.
This quote has always felt true for me,
Especially in the mornings.
And that includes your mind,
Your nervous system and your energy.
And so the goal of this meditation is to simply give you an opportunity,
Unplug your mind,
Your nervous system and your energy for a few minutes to embrace the stillness.
It's the space where you reset gently,
Not to rush into the day,
But to begin it with clarity,
Intention and care.
So let's now take that energy into the next part of this practice.
To start the day on the right foot,
We're going to move through seven affirmations,
Gentle anchors to support you as you begin this new day.
You might like to say them silently in your mind.
You might simply listen and let the words settle in.
You might choose to repeat them out loud.
There's no right way to receive them.
Let's begin.
First affirmation.
I move through today with openness to opportunities,
To connection and to moments that don't go to plan.
Let's just say that again.
I move through today with openness to opportunities,
To connection and to moments that don't go to plan.
Second affirmation.
I practice patience today with myself,
With others and with the process I'm in.
I practice patience today with myself,
With others and with the process I'm in.
Third affirmation.
Discomfort doesn't mean I'm doing it wrong.
It means I'm stretching into something new.
Discomfort doesn't mean I'm doing it wrong.
It means I'm stretching into something new.
Fourth affirmation.
My worth isn't up for debate.
I belong even in the moments I doubt it.
My worth isn't up for debate.
I belong even in the moments I doubt it.
Fifth affirmation.
Today I will care for my body in the ways that feel nourishing,
Whatever that looks like for me.
And we'll repeat that.
Today I will care for my body in the ways that feel nourishing,
Whatever that looks like for me.
Sixth affirmation.
I can offer warmth without losing myself.
I can hold space without holding everything.
And we'll say it again.
I can offer warmth without losing myself.
I can hold space without holding everything.
And then the seventh and final affirmation.
Today I notice how I speak and I choose language that supports,
Not shames.
Let's take one more breath together here.
A soft inhale and a slow,
Steady exhale.
There is no rush.
You're already on your way.
As you move into the rest of your morning,
Know that these affirmations don't need to stay here.
They can come with you into the busy moments,
Into the quiet ones,
Into the conversations,
Challenges and choices ahead.
And if you notice yourself getting pulled off center today,
You can pause,
Return to your breath and repeat whichever words felt true for you this morning.
This is your reset and you can return to it anytime.
Now,
If it feels right,
Gently start to bring your awareness back to your surroundings.
And just starting to notice the sounds around you,
The weight of your body in any shifts in how you feel.
And when you are ready,
Take a slow grounding stretch.
Maybe reaching your arms overhead or perhaps gently rolling your shoulders,
Wiggling your fingers,
Your toes and just doing whatever your body needs to ease you into this day.
This moment is yours.
Take it with you and step into this day ahead with clarity,
Calm and quiet strength.
I hope this meditation landed with you in the way you needed it to this morning.
Thank you for being here at this most beautiful part of the day.
I feel really privileged that you chose this meditation with me to start your day and I hope you go on and have the most amazing day,
Feeling a sense of satisfaction,
A sense of clarity,
Calmness and quiet strength.
