Hi.
Before the day begins,
Before conversations,
The responsibilities,
The movement,
Take a moment here.
Most of us wake up and immediately start moving forward.
We check our phones,
We think about what needs to get done,
We jump straight into momentum.
But your mind works better when it wakes up with you.
So this is simply a time to arrive.
If you're in your bed,
Stay here.
If you're not,
Just get comfortable.
You can sit upright or you can remain laying down if that feels good to you.
Let your hands rest somewhere natural.
If you'd like,
You can close your eyes.
Take a slow breath in through your nose and exhale through your mouth.
Again,
Inhale slowly and exhale even slower.
Do that one more time.
Inhale in and release.
Now allow your breathing to return to its natural rhythm.
Just bring your attention to the simple fact that you're here,
That you're awake,
But maybe not ready to get out of bed,
Maybe not ready to start the day just yet.
Notice the weight of your body,
That quiet rise and fall of your chest,
The subtle rhythm of your breath moving in and out.
Now bring your awareness to the space behind your eyes.
This is where so much of our thinking happens.
Before the day fills it with plans and decisions,
Just notice what it feels like here.
Maybe your mind is quiet,
Maybe it's already busy.
Both are okay.
You don't need to change anything.
Just observe where your mind's at right now.
Now gently return to your breath.
Follow one inhale all the way in and one exhale all the way out.
Let the breath slow slightly.
When breathing becomes steady and rhythmic,
The nervous system often follows.
Your body receives the signal that it's safe to settle.
Now begin noticing the rest of your body waking up.
Not moving,
Just becoming aware of each body part.
Notice your shoulders.
Keeping your breath even,
Slow and intentional.
Notice your arms.
Notice your spine and your back.
The rise and fall of your belly.
Again,
You don't need to move.
You're just feeling the quiet presence of your body here.
Notice your legs.
Your system coming online.
Knowing that your mind is going to prepare for the day soon.
Just come back to your breath.
Bring your awareness back to that inhale and exhale.
Allow each inhale to create a little more space in your mind.
And each exhale,
Let it release any unnecessary tension.
Any worries about the day,
Let them release with each exhale.
Sit here for a moment.
And just start to think about what your day has ahead.
Think about how you want it to go.
What this day could be for you.
How you want it to be.
And if something arises that maybe gives you a little pause,
Maybe a little tension,
That's when the exhale comes through.
And open mouth and blow that air out with a forceful breath.
Like you're blowing out a candle and release that tension.
Because you get to choose how your day goes.
Inhale all of those beautiful things that you want to do.
And release the feelings that maybe don't need to be there today.
Take some time to set up your day how you want it to go.
Ask yourself,
How do you want to move through today?
We have the power to choose how we feel each day.
The feelings that we experience,
The ways we interact in our conversations,
Our work,
The small ordinary moments that make up our life,
The way we enter a day often shapes the way we experience it.
So choose how you want to feel today.
Choose how you want to enter this day and let that feeling embody you now.
Now take a deep breath in.
And a longer breath out.
Let a small sense of appreciation move through you for the breath,
For the body,
And for the chance to participate in another day of life.
Now silently repeat to yourself,
I am here.
I am awake.
I am ready to meet this day.
Take one more slow breath in and exhale fully.
Begin to bring small movement back into your body.
Maybe roll your shoulders back,
Wiggle your fingers,
Stretch your arms or your legs.
Let the body wake up naturally.
And when you're ready,
Gently open your eyes.
And remember this,
You don't need to be there today.
You don't have to chase the day to live it well.
Arrive in it.
Your presence is already enough to begin.
Have a beautiful day and thank you so much for meditating with me.
