This is a short guided mindfulness meditation to allow yourself to check in with yourself in the morning.
Find your seated posture or laying down if you prefer.
Closing your eyes and finding stillness.
Allow yourself to just be before you enter the day of doing.
Allowing this time of being to nurture your doing,
Nurture yourself and the way you see and live your day.
Looking in with yourself now,
What is here in your body?
What physical sensations are here for you today?
Every day is different,
Every moment is different.
Try to explore now with curiosity with a beginner's mind what is here.
Without judging or categorizing good or bad.
Simply try to observe with curiosity,
Intense sensations and subtle ones what is here.
Feel the contact between your body and the ground beneath you.
Feel how you are supported by the earth.
How does that make you feel?
Scanning your body quick now and seeing if there are any places in your body that you might be holding on to unnecessary tension.
And allowing the support of the earth to be there for you and see if you can invite some of that tension to release and soften.
And it might and it might not.
And staying with that,
Whatever is here.
How are you feeling today?
What moods are here?
Emotions?
Without judgment,
Just honest look in the mirror,
The mirror of your mind,
What is here?
Not categorizing again or judging.
Good or bad emotions,
Just staying with whatever is,
With curiosity.
Grumpy,
Bored,
Maybe resistance,
Maybe you don't even want to do this meditation.
Or maybe you feel calm,
Joyful,
Whatever is here,
Knowing that whatever you're feeling is here in this moment and it might change,
The next?
Nothing is constant.
Staying with that,
Without entering into all the sensations and emotions,
Trying to observe from a distance what is here.
Allowing,
Acknowledging what is already here.
Feeling that.
What thoughts are here today for you?
Something new of today?
Perhaps returning thoughts.
Something you know really well,
Observe whatever is here.
There are no bad thoughts or good thoughts,
Simply observing,
Noticing what kind of thoughts are they planning,
Judging?
Fantasies,
Anxiety,
Thoughts and worries,
Whatever is here.
Allowing,
Observing everything with the same curiosity,
But perhaps also noticing if some thoughts have a stronger hold on you than others,
That's also an observation.
Staying with whatever is here for you in your field of awareness right now.
Now turn to the breath.
Feel the breath in your body.
How does the breath feel today?
Stay with your breath as it arrives.
Follow it all the way down.
Notice the pause before the exhale.
Notice it as it arrives and follow it all the way.
Notice the little pause before the exhale and then follow the exhale step by step all the way out.
Notice that little pause of no breath,
Stillness,
In between the next inhale.
This inhale.
This exhale.
What are its qualities?
Where do you feel the breath the most in your body?
The nostrils,
The belly,
The chest?
Maybe the whole body?
Tuning in with curiosity to the details also here.
Do you feel the air coming in and out of your nostrils?
Perhaps temperature change?
Notice how your body is breathing for you without you having to do anything to breathe.
Returning to body and feeling the support beneath you.
Grounded.
You are here.
You have arrived.
Place a hand over your heart.
Give yourself a gentle smile as a thank you to yourself for taking this really important time to allow yourself to be with yourself exactly as you are.
Exactly in this moment as it is for you right now in your life.
You are whole exactly as you are.
You have arrived in your body,
Your home.
You are here.
Time is now.
Gently open your eyes and take in the surroundings.
What colors do you see?
Prepare yourself to start your day.
Thank you for joining me.
