Good morning,
I invite you to find a comfortable position,
Either laying down in the bed,
Sitting on the floor in a cushion or in a chair,
Whatever feels best for you this morning.
Close down your eyes and just take a moment here to settle into stillness,
Softening into the darkness behind your eyelids,
Relaxing the jaw and the cheeks.
Take a deep breath in through your nose and release slowly through the mouth.
Again,
Inhaling deeply,
Feeling your belly expand and exhale fully,
Letting any tension melt away,
Relaxing the shoulders.
Let's take one more deep breath in and release it with a sigh.
And then letting your breathing find a natural rhythm,
Long,
Slow and deep,
Maybe you'd like to bring a hand on your belly,
A hand to your heart,
Connecting to your body this morning,
Just feeling the expansion,
Breathing steady,
Soft,
Effortless.
Now bring your awareness to your body,
Feel the earth below you,
The weight of your body grounding you down,
Supporting you.
Move your attention to your hands resting gently in your lap or by your sides.
Relax your shoulders,
Letting them soften down away from the ears.
Feel the crown of the head gently lifting,
Almost as if a string of pure golden light is pulling you upward by the crown of the head,
Creating more space between each and every vertebra,
Lifting through your spine.
Take a moment to feel completely present in your body,
Right here,
Right now.
Now begin to visualize how you want to spend your day.
Imagine yourself waking up with purpose,
Feeling refreshed and energized,
Starting the morning with intention.
And see yourself moving through your morning with ease and focus.
Perhaps you're preparing a nourishing breakfast,
Setting clear intentions for your work,
Or spending a quiet moment connecting with a loved one,
Taking time for your personal spiritual practice,
Journaling about your thoughts,
About what's present for you today.
Notice how calm and intentional you feel.
Picture yourself diving into your tasks or activities,
Whether that's work or a creative project that you're really passionate about,
Or caring for others.
See yourself giving your full attention to what matters most.
Imagine the sense of flow and satisfaction you feel as you check off the most important priorities.
And if distractions arise,
Visualize yourself gently acknowledging them and letting them pass,
Almost like clouds drifting across the sky.
You bring your attention back to the task at hand,
Feeling grounded and present.
And as your day continues,
See yourself staying connected to your values and goals.
You are clear about what deserves your energy,
And you choose to focus on those things.
Now imagine how you'll end the day.
See yourself reflecting on what you accomplished,
Feeling proud of the focus and intention you brought to your day.
Notice the sense of peace and fulfillment that comes from aligning your actions with what truly matters.
Taking a deep breath in through the nose,
And out through the mouth.
And before we close this practice,
I invite you to repeat the following affirmations to yourself.
I am in control of my attention.
I focus on what truly matters today.
I release distractions and embrace clarity.
I have the power to create a meaningful and intentional day.
As you say these affirmations,
Feel their truth resonating in your body.
Notice any sense of calm focus or empowerment arising within you.
Or on the flip side,
Notice where there's an edge or a sensation of discomfort.
Any feeling sensations are valid.
There is no right or wrong here.
It is about making small progress rather than striving for perfection.
Take a deep breath in through your nose,
And exhale fully through your mouth.
Bring your awareness back to your body.
Wiggle your fingers and toes.
Once again,
Notice the feeling of the ground below you or the chair supporting you.
And whenever you're ready,
I invite you to open your eyes and carry this sense of clarity and focus with you into your day,
Remembering that your attention is yours to direct.
