Welcome to this morning meditation.
Find a comfortable seated position,
Making any adjustments you need in your body,
And then come to settle into a place of stillness.
Reach the crown of your head upwards,
Slightly tuck your chin and roll your shoulders down your back,
Dropping them away from your ears.
Soften your gaze and gently close your eyes,
Relax all the muscles in your face,
Especially around your jaw.
Your spine is straight and lengthened,
Allow your hands to rest comfortably in your lap,
Palms facing up if you're opened and receiving,
Or rotate them facing down if you need more of grounding energy.
Begin to drop in,
Checking in with yourself and how you are feeling.
Bring your attention to your mind and any thoughts that are surfacing.
Maybe your mind is more active this morning,
Or perhaps it's on the quieter side.
Do your best to notice your thoughts without following them or becoming attached.
Simply notice them and then let them go,
Returning to the present moment.
Notice your energy,
Just observing how you're showing up in this moment at the start of your day.
Maybe you woke up feeling renewed and refreshed,
Or maybe you still feel some fog or fatigue as you transition into wakefulness.
Allow yourself the awareness of whatever it is you are feeling without judging it or trying to change it.
Now take a few moments to take stock of your physical body.
Looking at the crown of your head,
Begin to scan,
Checking in with each area,
Moving all the way down through to your toes.
Take your time with this and bring awareness to any sensations you are feeling.
Maybe you notice areas that are holding onto stagnant energy or tension,
Or maybe you notice areas that feel light.
Simply use this time to connect to your body.
Bring your awareness to your breath,
Not changing it in any way,
Just notice the sensations you feel as you inhale and the air moves through your body,
Feeling the expansion.
Then notice the sensations of your exhale as the air leaves your body.
Continue to observe your breath staying in the present moment.
With your next inhale,
Breathe in through your nose deep into your belly,
Feeling it rise and allowing the air to expand through your chest.
Then exhale with an audible sigh.
Again,
Take a deep breath in through your nose into your belly and then your chest.
With your exhale,
Let it all out through your mouth.
Once more,
Take a deep breath in through your nose and exhale it out through your mouth.
Allow your breath to return to its natural rhythm.
A practice in presence is to stay with your breath.
Any time you are needing quiet,
Stillness,
Peace or calm,
You can pause and focus on your inhale and exhale.
For the next three breaths,
Note your inhale and your exhale,
Saying inhale to yourself as you breathe in,
And then saying exhale to yourself as you breathe out.
If any distractions arise,
Simply acknowledge them and then return to your breath.
As you prepare to start your day,
I invite you to take some time to consider one thing that you can do for yourself,
No matter how small,
That will allow you more peace today.
I'll bring you back in a few moments.
Gently begin to become aware of your surroundings.
Notice any sounds in your environment.
Slowly start to make any subtle movements you need in your body.
Take a deep breath in through your nose and release it with an audible sigh.
When you are ready,
Gently open your eyes.
Wishing you a lovely day,
May you carry peace with you wherever you go.
Thank you for listening.
