Good morning.
Welcome to your morning meditation.
Find a way to make yourself comfortable.
This could be seated in easy pose,
Lying in your bed,
On your yoga mat,
Or in your most comfortable chair.
You can't get this wrong.
This is your practice.
Today is a new day.
This day will never again be available to you.
So arrive.
Be fully here.
Close or downcast your eyes and bring your awareness to your breath.
Inhale deeply through your nose.
Exhale through your mouth.
Deep inhale,
Expand your belly.
Exhale release.
Inhale relaxation.
Exhale any worry.
Let your breathing return to in and out through your nose.
If your thoughts wander,
Just notice and bring your attention back to the now.
Notice the warmth of your space,
The feel of the cool air entering your nostrils and the warm air exiting.
Bring your attention to the rise and fall of your breath.
Pause at the end of each inhale.
Savor this moment of silence.
Pause at the end of each exhale.
Feel this pause.
Do this two more times with your breath cycle.
Now bring your attention to the top of your head.
Relax every muscle in your scalp.
Relax your forehead.
Let your eyes sink deeply into your sockets.
Relax your jaw.
Let your tongue fall from the roof of your mouth.
Relax all of the muscles in your neck.
Relax your collarbone,
Shoulders.
Give your focus to your chest.
Relax your ribs,
Abdomen.
Let your belly soften.
Bring your attention to the top of your spine.
And slowly moving down your spine,
Relaxing one vertebrae at a time.
Relax your right thigh,
Right knee,
Right calf,
Right ankle.
Relax each toe on your right foot.
Move to your left thigh,
Left knee,
Left calf,
Left ankle.
Let each toe on your left foot relax.
Re-scan your entire body.
Notice the softness.
Feel fully relaxed.
As you begin this new day,
Feel a deep sense of gratitude for what your body allows you to accomplish.
Thank your body for the support it gives you every day.
You have everything you need to embrace this new day and all of the hours in it.
You move through your day in a calm and confident manner.
As we near the end of this meditation,
Reconnect to your breath.
When you are ready,
Wiggle your fingers and toes.
Rotate ankles and wrists.
Gently shift your arms and legs and flutter open your eyes.
You are ready to greet this new day with calm,
Confidence,
And strength.
Remember the gift you give yourself of time,
Meditation,
And movement is a gift to everyone around you.
Thank you for joining me today.
