Good morning,
This is Rishi from Good Karma Meditations and welcome to this guided morning meditation Start your day with calm courage I'll be your guide for this session today Find yourself in a comfortable position now,
Seated upright in a chair,
Cross-legged on the floor,
Or perhaps you're still in bed this morning,
Any of these options are fine,
As long as you're somewhere and you won't be disturbed for the next little while So settle in,
Let the body become still,
Close your eyes,
And when you're ready,
Let's begin And we'll start by taking a few deliberate breaths together Draw a deep breath in through the nose,
Filling the lungs fully And breathe out slowly through the nose or mouth,
Letting the body soften as you exhale Once more,
Full breath in,
And a long unhurried breath out And one final deep breath in,
Followed by a slow,
Complete exhalation Good,
Now allow the breath to find its own rhythm,
No further effort on your part,
Simply observe the breath as it moves in and out,
Easy and natural And as the breath continues flowing on its own,
Let's bring the awareness to the body and move through it slowly,
Releasing any tension we encounter along the way Bring your attention to the face first,
To the forehead,
And see if you can let go of any holding there,
Any tightness at the forehead Allow the eyelids to grow heavy,
Soften the cheeks,
Relax the jaw and the lips,
Even allow the tongue to rest gently inside the mouth And feel their ease spreading into the sides of the head,
The back of the skull,
And into the crown at the very top of the head And bring that awareness now into the neck,
The front of the throat,
And the back of the neck Releasing Bring awareness into the shoulders,
Let them yield a little,
Sinking down,
Feel the weight of the shoulders surrendering,
And then allow that awareness to flow down through the upper arms through the elbows,
Into the forearms,
Through the wrists,
Into the open palms,
Into the thumbs,
Into every finger,
Right down to the very tips,
Arms heavy,
Hands completely at rest Now shifting the focus back up to the chest,
To the heart,
Aware of the upper back,
And moving down into the abdomen,
The belly softening with each breath,
The lower back releasing,
And continue down into the hips,
Tailbone,
The pelvic floor letting go Continuing down through the thighs,
The muscles of the front and back of the legs,
Through the knees,
Into the calves and the shins,
The ankles,
The heels,
The arches of the feet,
All the way into the toes of both feet,
And now taking a moment to feel the whole body as one connected presence,
From the very crown of the head,
Right down into the tips of the toes,
Aware of and at home in the whole body,
And just begin to notice,
Is there anywhere where you're still holding,
Where you could surrender just a little more,
Give yourself permission to let go fully,
There is nothing else required of you right now.
Now gently drawing all of your awareness to the heart,
To the center of the chest,
Try to feel the heart space,
You might sense something physical here,
A warmth,
A pulse,
A presence,
Or maybe more subtle,
More energetic,
Or perhaps there is very little sensation at first,
All of this is fine,
Simply keep your attention resting there,
Patiently,
The longer you hold your focus at the heart,
The clearer the connection tends to become,
So continue feeling the heart,
And as you rest your awareness here,
Notice what this place is like,
Beneath the busyness of the morning,
Beneath any anticipation or uncertainty about the day ahead,
There is something steady here,
Something that has not been disturbed,
And that steadiness is not something you've manufactured,
It's something you are uncovering,
It was always here,
At the core of you,
Quietly waiting to be felt,
This is the seat of your courage,
Not loud or forceful,
Not the absence of difficulty,
But a deep rooted willingness to meet the day fully,
With presence,
With an open heart,
With trust in your own capacity to do what is yours to do,
So stay with the heart now,
Keep feeling into it,
And let's deepen this connection now with the breath,
Continue holding awareness at the heart,
And on your next inhalation,
Breathe the breath drawing in directly through the chest,
Nourishing the heart with each breath in,
And on each exhalation,
Feel the heart releasing,
Softening and opening,
Inhale into the heart,
Exhale from the heart,
Let the breath move in this way for a few rounds,
Growing connection,
Deepening the sense of presence here at the centre of your chest,
And just allow the breath to return to a natural rhythm,
But keeping that soft awareness alive at the heart,
I'll offer you some words for you to receive,
Allow them to settle into your heart deeply,
I'm grounded in the stillness at my centre,
From here I meet this day with calm and with courage,
I give my full effort to what is mine to do today,
And I release my grip on what I cannot control,
Difficulty does not diminish me,
It calls me deeper into who I truly am,
The courage I need today is not somewhere out there,
It lives here,
At the heart,
And I trust it completely,
Remain aware of your heart space,
Connected to the heart,
And receiving these words also,
Step into this day not as someone who must prove themselves,
But as someone who simply shows up,
Fully,
Honestly,
Wholeheartedly,
The quality of your presence is your greatest offering,
Not perfection,
Not certainty,
Just you,
Here,
Doing what you can,
From the best place within you,
That is the practice,
That is enough,
That is the calm courage we have been cultivating today,
And as you hold that feeling at the heart,
Begin to expand your awareness outward into the whole body once more,
Becoming aware of the hands and the feet,
The fingers and the toes,
You can begin to gently wiggle the fingers,
Wiggle the toes,
But staying connected to the heart,
Even as the movement returns,
And maybe you'd like to rotate the wrists and the ankles softly,
A slightly deeper breath in,
And beginning to stretch through the arms and the legs,
In whatever way feels right for you this morning,
And when you're ready,
You can slowly open your eyes,
And carry that calm quiet with you today,
And whenever things feel uncertain or demanding,
You can always return,
Even for a moment,
To the heart,
That stillness will be there.
Thank you so much for the practice,
My name is Rishi,
From Good Karma Meditations,
And I wish you a truly wonderful day ahead.
Thank you.
