Welcome to this morning meditation.
The transition to morning can be difficult,
Especially if you have to get up early and don't feel fully rested.
A good morning meditation can help you start your day with a clear and focused mind.
It also helps to set a positive tone for the rest of your day.
It helps to stay seated for a morning meditation so you can build awareness and help yourself become more awake.
So find a quiet and comfortable place to sit.
You can sit on a cushion,
On the floor,
In a chair,
Or even on the end of your bed.
Go ahead and close your eyes if that's comfortable.
If not,
Gently look at the floor with your eyes softly open.
Focus your attention on your breath.
Notice the sensation of your breath as it enters and leaves your body.
Now find an anchor,
Which is some place to keep your attention so your mind won't wander so much.
This could be in your belly.
So notice your belly now as it expands on the inhale,
Falls on the exhale.
Notice the inhale expanding,
Falling on the exhale.
Good.
Another anchor you could try is to focus on the chest rising on the inhale and falling on the exhale.
Same as the belly,
But now our focus is on the chest.
So try it with me.
So inhaling,
Feeling the rising of the chest.
Exhale,
Falling of the chest.
Inhale,
Rising.
Exhale,
Falling.
And another anchor you could try is just to notice the tip of your nose and feel the breath coming in when you inhale,
And exhaling through your nose,
Feeling the air coming out.
You can also notice temperature,
Cooler air coming in the inhale,
Warmer air coming out the exhale.
Do that a couple times with your breath at your own pace.
So pick which anchor feels good for you and know that you can always come back to this if you find your mind wandering.
So it could be in your belly,
Your chest,
Or the tip of your nose.
Remember the key to a good morning meditation is to be gentle with yourself and not judge yourself for any wandering thoughts.
Simply acknowledge them and return to the anchor with your breath.
With practice,
You'll find that you're able to maintain your focus for longer periods of time.
Focus on your anchor one more time.
You pick which one.
And just follow for two more breaths.
Inhaling,
Exhaling.
Now begin to set an intention for your day.
It could be how you want to show up for today,
Or how you want to feel or be in the world.
Or imagine what is some way you could make today to go more smoothly.
The key to setting an intention is to choose something meaningful and achievable.
But don't put too much pressure on yourself.
And remember,
Your intention is simply a guide to help you stay focused and centered throughout your day.
Some examples of an intention could be being kinder to yourself,
Expressing moments of gratitude during the day,
Or just staying in a place of calm and ease throughout the entire day.
So allow yourself in this calmer space to visualize it right now.
What is your intention?
If you're struggling to come up with something,
Just try to pick something that I mentioned,
Whether that's being kinder to yourself or gratitude,
And don't overthink it.
So once you have that intention,
Take a moment to repeat the intention to yourself a few times in your mind.
Now,
I want you to really embody that intention.
Really connect with it.
Feel it to the core of your being.
Feel it in your body.
Now visualize yourself carrying out your intention throughout the day.
Knowing your schedule,
How will you be in the world?
How can you do this?
Imagine yourself going through the day with ease and grace of that intention.
Feeling so connected to this and yourself.
Feeling like you have been true to yourself and what you want most for your life.
Now imagine what is a way you can remind yourself of this intention in case you get off track.
What could bring you back to that intention?
Allow that to form in your mind right now,
A reminder.
If you're not sure,
It's okay.
Sometimes a reminder can just be to write it down on a post-it note,
Put it on your desk.
Now take another deep breath,
Breathing into your nose.
As you exhale,
Imagine releasing remaining tension or stress.
Inhaling again.
Exhale,
Releasing any remnants of stress.
And when you're ready,
Take a final deep breath,
Inhaling and exhaling that intention out to the world.
Slowly opening your eyes if they're closed or looking up if you're looking down.
Just take this moment to feel grateful for showing up for yourself,
Allowing yourself to start your day in a peaceful and focused way.
Thank you for joining me this morning.
I hope you have a wonderful day.
