Welcome!
I'm your host,
Philippa.
I'm grateful you've taken these minutes for yourself to join me today.
Find a comfortable seat,
Either on a chair with your feet flat on the floor or cross-legged on a cushion,
However it feels good for you.
Rest your hands gently in your lap,
Palms facing upwards,
Inviting openness.
When you are ready,
Either gently close your eyes or lower your gaze to a point a few feet ahead.
Let's begin by grounding to the present moment.
Take a slow,
Deep inhale through the nose and exhale through the mouth,
Releasing any lingering tension.
Bring your awareness to the crown of your head.
Notice any sensations,
Warmth,
Coldness,
Lightness.
And slowly travel down,
Softening each area.
Your forehead,
Your eyes,
Your cheeks,
Your jaw.
Continue down the neck to the shoulders,
Letting them drop away from your ears.
Feel the weight of your arms and the gentle rise and fall of your chest with each breath.
Move your attention to your abdomen and notice its natural rhythm given by your breathing.
Now let's inhale for a count of four.
One,
Two,
Three,
Four and hold it for two,
One and exhale completely.
A soft golden light begins to expand from the center of your chest,
The heart center.
With each inhalation,
Draw in calm,
Compassion and clarity within.
With each exhalation,
Radiate that golden light outward,
Filling the space around you.
Let's stay here for a moment,
Feeling the pulse of your heart and the gentle rhythm of your breathing.
Now that you are grounded and centered,
Let's set an intention for today.
An intention as a quiet promise to yourself.
Think of it as a guiding star rather than a rigid goal.
Ask inwardly,
What quality do I wish to embody?
What presence do I want to bring into my interactions?
Perhaps it's kindness,
Perhaps patience,
Curiosity or gratitude.
Once a word or phrase arises,
Repeat it silently to yourself three times and feel it settle into your heart.
Let the intention vibrate through you.
Notice how it subtly shifts your posture,
Your breathing and ultimately your inner dialogue.
And you can now repeat your intention internally.
Take a final deep inhale,
Drawing the intention deeper into your being.
Exhale slowly,
Sealing it with gratitude for this moment of self-care.
Gently move your head and neck,
Wiggling your fingers and toes,
Bringing awareness back to your physical body.
When you are ready,
Open your eyes or lift your gaze.
Carry the calm and your intention with you as you step into the day.
Thank you for allowing me to be part of the start of your day.
Have a blessed day.
