Let's start with a gentle morning meditation.
When you're ready,
Find a comfortable seat.
Let the hips ground down,
Spine to rise.
And very slightly tilt the chin forward so that the neck can be just a tiny bit longer.
Place your hands wherever it feels good for you right now.
And now when you're ready,
Go ahead and close the eyes.
Take a moment to just note if you would like to make any changes to your seat.
Be just 1% more comfortable.
If so,
Don't hesitate to make those adjustments.
Now when you're ready,
Let's take our attention to our breath.
Just notice your natural breath.
Notice how it's flowing in and out of your body.
And without making any adjustments,
Just observe the length of inhale and the length of your exhale.
Note the path each breath is taking as it enters the body.
Completely filled up with air.
Feel the turning point.
And observe the exhale and the path the exhale takes as it leaves the body again.
And note that end point of the exhale,
That little pause,
Before the next inhale starts.
And then stay with each breath.
Welcome it to the top of your nose.
Follow its path down into the lungs.
Feel the expansion.
Feel the fullness of that little pause.
And then feel the exhale.
Until all the air leaves the body through the nostrils back out.
And then welcome the next breath.
And the next.
Take note of emotions or thoughts that show during the meditation.
But don't get attached to them.
Your mind wanders off.
Simply take note of that.
And then guide the mind back to the breath.
Focusing on the path the inhale takes and staying with the breath as it turns around and flows back out through the body.
Welcome to the top of your nose.
Follow its path down into the lungs.
Feel the expansion.
Feel the expansion.
And then welcome the next breath.
And then welcome the next breath.
And then slowly return.
Maybe taking a couple of deeper breaths and allowing first movements to find their way into your body.
Maybe moving fingers,
Toes or letting the head gently roll from side to side.
If you like you stretch arms out overhead,
Stretching yourself long and yawning long and deep.
And then when you're ready,
Allow yourself to fully return,
Opening the eyes.
You're now all set for your day ahead.
