Good morning,
Welcome to your meditation this morning.
One of the most wonderful ways that you can start the day to create a clear and calm mind with meditation on purpose.
Just a few minutes of your time here this morning to set you up for the rest of today.
This meditation is best done in bed before you even put your feet on the floor and start your day.
However if you are already up just find a quiet place where you can rest and move through this meditation.
We're going to begin by taking three conscious breaths.
So as you breathe in through the nostrils have a fullness to your breath,
Breathe all of the way in.
This means that not only is there length to your breath moving up through the lungs,
There's also a breadth,
There's also a movement of the ribs out to the left and to the right and the expansion breathing forward into your body and back into your body.
So these three conscious breaths make them full,
Breathing all the way in and breathing all the way out.
Give these three breaths all of your attention.
Now find a stillness with your body.
So if you are still lying in bed this could be for example a Shavasana style posture.
Lying on the back,
Arms out to the sides and feet gently falling maybe to the left and to the right just slightly.
Feel all of the back of your body meeting the surface underneath you whether that is the bed or the floor and now taking another breath feel how your abdominal area rises and falls.
Now begin to listen to the sounds around you,
The sounds outside of you from the place of witnessing.
This means that you witness the sound without any need to have to provide commentary or preference about the sounds,
Just listening.
It doesn't matter what the sounds are whether they're the sounds of your household or on the street or birds or planes or it doesn't matter just listening to whatever is happening around you in a way where you're with the sound.
This here is where we can meet the present moment exactly as it is.
So now listening and breathing as you listen and breathe you'll come into a harmony here.
Your mind and your breath and your body all in the same place at the same time.
Present to your environment,
Not fighting it,
Not resisting it,
Just witnessing it.
If you lose your way and you find yourself thinking,
Let go of those thoughts,
Turn your attention back again to listening to the sounds outside of you and breathing.
Wonderful.
As you take this next breath asking the question to yourself,
What is just one thing I feel grateful for this morning?
Just one.
Bringing your attention back again to your breath,
Feeling that you're breathing.
Now turn up the corners of your mouth.
Breathing and smiling.
As you're breathing and smiling,
Say your name to yourself just silently with a warm and friendly voice.
Breathing,
Smiling and again say your name to yourself with a warm and friendly voice.
This is where we come to a close in the meditation.
If you have the time,
Spend at least one or two more minutes just stretching.
Finding some movement in your body that feels good to you,
Stretching out the back,
Maybe stretching the arms and legs and then putting the feet on the floor,
Starting out your day.
With a calm,
Clear mind.
