Hello and good morning.
Welcome to this short morning meditation that will hopefully help you relax and settle into your day.
We will start by coming to find a comfortable position.
You might choose to lie down or find a comfortable seat,
Whatever works best for you this morning.
If you do need to move during the duration of this practice,
Know that that is completely okay,
But try to do so slowly and mindfully,
Allowing you to hold on to this meditative state.
Once you are settled,
You can start to soften through the eyes,
Maybe allowing them to close if that is comfortable.
And as we start this meditation this morning,
Just letting go of any expectations,
Allowing yourself to simply be an experience.
Knowing that it is okay if any thoughts or distractions come in,
Allow yourself to simply notice them,
To welcome them without any judgment,
And then whenever you are ready,
You can gently guide your attention back to this meditation,
Back to my voice.
So we'll start by taking a moment to just arrive,
Noticing how you are feeling this morning,
Knowing there is no right or wrong answers,
You are just simply checking in with yourself,
Noticing any thoughts or emotions that are currently present.
What are you telling yourself right now?
Is it kind?
Are you showing yourself the love,
The compassion that you deserve?
And then bringing your awareness to the physical body,
Noticing how your body feels this morning,
If there's any areas you are holding on to tightness or tension,
Anywhere you can release and soften.
And now guiding your awareness to your breath,
Watching the natural rhythm of the breath,
Effortless,
Flowing,
Allowing each exhalation to be an invitation to soften,
An invitation to release any of that unwanted tension,
Whether it be a breath or a breath,
Physical or emotional.
And if you like,
You can even sigh a couple of times out of the mouth,
Releasing the tension a little bit more.
And then allowing the breath to return to its natural rhythm,
Simply observing it again,
And maybe breathing in and out through the nose,
If that is comfortable for you today.
Beginning to notice how this breath feels in your body.
You might start to notice the qualities of your breath,
You might start to notice the qualities of your breath,
The length of each inhale and exhale as they naturally flow.
Noticing the depth of the breath,
Maybe observing the gentle expansion of the chest and the abdomen.
And as you exhale,
Bringing awareness to the softening,
Each inhale bringing fresh energy,
Helping to revitalize the body,
Each exhale taking away what you don't need,
What does not serve you,
Allowing this breath to bring balance and harmony into the body,
Into the mind.
Continue to observe this breath,
Resting in its natural rhythm,
Letting this breath be a reminder that you are alive and well.
If your thoughts start to wander at any point,
Gently come back to your breath,
Knowing that thoughts are okay,
They will come.
But simply return to this practice when you realize you've followed your thoughts.
Be kind to yourself,
Have compassion to yourself,
This is your time.
And as you begin this new day,
Invite in a sense of gratitude.
Gratitude for your breath,
Gratitude for your body,
For what it allows you to do in each moment,
Thanking your body for all that it does in keeping you alive and well.
Thanking yourself for taking the time to meditate this morning,
Knowing you have all the strength and the power you need to embrace this new day.
You are able to move about your day in a calm,
Relaxed manner.
Allow yourself to breathe,
Your attention on each inhale and exhale,
Knowing that you can come back to your breath whenever you need to ground yourself.
And on your next inhale,
Begin to invite some gentle movements,
Maybe a wiggle of fingers and toes,
Maybe a gentle shift through the arms and the legs.
And when you're ready,
You can gently flutter your eyes open.
You are ready to start your day.
Have a wonderful day and thank you so much for practicing with me this morning.
