Morning Meditation For Challenging Times

Good morning.

Thank you for being here.

For this meditation,

Sit in a cross-legged position.

Or you may sit on a chair,

Legs slightly open.

Rest your hands on your knees,

Palms facing up.

Close your eyes if you haven't already.

Make sure your spine is straight and tall.

Take a deep breath through the nose into your belly.

Then release.

In.

Push the belly out.

And let go.

One more time in.

And out.

Now with your next deep inhale,

Raise your shoulders to your ears.

Hold them while holding the breath.

Then let them drop as you exhale.

Take a deep breath in.

Raise your shoulders and hold.

And let them drop.

And again,

Breathe in.

Raise the shoulders.

Feel how your body is lengthening,

Creating space.

And then let go.

One more time,

Breathe in.

Raise the shoulders.

Push the belly out.

And let go.

Continue normal breathing for a few moments.

Now,

Let's connect with your day.

With your next slow and deep inhale,

Think about the challenge or challenges you're about to face today.

It may be a situation,

An emotion,

A person,

Or facing whole life as it is.

So take a slow deep breath in.

And as you exhale slowly,

Breathe out all the worries and fears associated with those challenges.

Breathe in.

Let go.

Keep a slow and steady breathing cycle.

In.

And out.

See yourself being confident and able.

Just as the sun appears every day to pass through the sky,

So do challenges arise.

It is not avoidance,

But our surrender and our ability to cope with them keep us centered and free of worries.

As you inhale,

Accept the invitation,

Accept the challenge,

And let go of your fears.

You are strong,

You are confident,

And you are able to deal with any situations.

Keep breathing slowly in.

Slowly out.

See yourself getting through the day with the strength of a warrior and the kindness of a caring friend.

Visualize your face,

Your expression as you accept and go beyond the hurdles.

It's glittering.

A humble fearlessness radiates from you.

See it.

Feel it.

Breathe in.

Breathe out.

Breathe in confidence.

Exhale doubt.

Breathe in strength.

Exhale worth.

Breathe.

For the next few minutes,

Just stay with the breath.

There's nothing to do.

There's nowhere to be.

Just right here.

The world can wait.

The world can wait.

The world can wait.

The world can wait.

The world can wait.

The world can wait.

The world can wait.

Thank you for being who you are.

Thank you for doing what you do.

You are useful.

You matter.

Have a peaceful day.