Welcome to this morning meditation aimed to help you embrace your day ahead.
Find a comfortable position,
Either seated or lying down.
If you're upright,
Lengthen your spine from the crown of your head to the tip of your tailbone,
And allow your palms to rest gently in your lap.
Roll your shoulders down your back.
If you are lying down,
Drop your shoulders away from your ears,
Relaxing them underneath you,
Allowing your palms to rest gently at your sides.
Take any subtle movements you need,
And with your eyes open,
Slowly turn your head to the right,
Taking your gaze as far right as you comfortably can.
Hold here for three deep,
Easy breaths.
Gently bring your head back to neutral,
And slowly turn your head to the left,
Taking your gaze as far left as you comfortably can.
Hold here for three deep,
Easy breaths.
Return your head to neutral,
And come to find stillness in your body.
Soften your gaze,
Gently close your eyes,
And allow your breath to flow steady and even.
Begin to connect to your physical body,
Tuning in to how you feel at the start of this day.
Just observing and taking note,
Notice the sensations that you feel and where in your body you feel them,
Without applying any judgment or labels to what it is you're feeling.
Allowing yourself the opportunity of simply acknowledging your experience.
Really allow yourself to be,
Let yourself be fully present with your body.
Now bring awareness to all your body does for you at any given moment,
The ease of this complex system that keeps the breath of life flowing through you,
From breathing and movement to allowing you to experience this life and the things you love most.
Take a moment to feel appreciation and gratitude for your body as you invite in a sense of loving kindness and compassion for yourself.
Give yourself permission to feel deep relaxation,
Really anchoring yourself into the present and letting your weight melt into the surface beneath you.
Create space with each inhale,
And release tension with each exhale.
Bring your awareness to your heart space,
Just noticing first.
Begin to direct your energy to your heart,
Cultivating a warming sensation.
As you focus on this feeling,
Hold gratitude for all you get to experience in this life,
All of the beauty and miracles that happen around you daily,
And even the challenges,
Knowing that challenges help you to learn and grow,
They foster strength and resiliency.
Take a moment to feel this sense of gratitude in your heart space.
Now imagine those sensations of loving kindness and gratitude as a small white orb of warm light at the center of your heart space.
As you inhale,
The light begins to expand out and around your physical body until you are fully encompassed in this glow.
You feel comforted as you're enveloped in warmth.
You see before you a beautiful winding path lined by trees and colorful flowers.
The sun is bright and the air is the perfect temperature.
This path is symbolic of your day ahead,
A gift full of potential,
Still illuminated by warm white light.
You begin to walk the path and notice all the beauty that surrounds you.
Take in all you see,
The trees,
The flowers.
Notice all you hear,
The sounds of nature.
Sense the temperature of the air on your skin.
Feel the vibrancy of life and how you are an important part of it.
Now tap into your heart space and take a few moments to consider an intention for your day.
What intention can you embody as you navigate through each moment?
Slowly begin to bring yourself back to your surroundings.
Notice any sounds you hear in the space around you.
Take a deep breath in through your nose and exhale it out through your mouth.
Take any subtle movements you need to awaken your body and when you're ready,
Slowly blink open your eyes.
Tap into the feelings of loving kindness and gratitude anytime you need today and do your best to act in alignment with your intention.
Wishing you a lovely day ahead,
May you carry peace with you wherever you go.
Thank you for listening.
