Good morning.
Welcome to this meditation for presence and positivity.
Come into a comfortable position,
Either sitting or laying down.
Your spine tall,
Alert,
Yet relaxed.
Your hands either at your sides or in your lap.
And when you're ready,
Allow your eyes to gently close or softly rest your gaze on a spot on the floor a few feet in front of you.
And just begin to notice your breath,
The natural depth and rhythm.
Maybe noticing where in the body you notice the breath the most.
Perhaps that's at the nostrils,
The throat,
Or the chest or belly.
Now take a deep breath in and in your own time,
Slowly exhale.
Breathing in,
Allowing the breath to oxygenate,
Nourish,
And energize your mind and body.
And on the exhale,
Gently letting go and softening the body and the mind.
Begin to notice how the position of your body feels right now.
Are you aligned and centered?
Or are you favoring one side of the body?
Are you leaning forward or back?
Just take a moment here to center yourself as much as you can.
Again,
Taking a nice deep breath in and exhaling completely.
Allowing the breath to flow naturally now.
Taking a moment here to notice what's present for you this morning.
As you begin this day without any judgment,
Simply observe how you feel.
How does your physical body feel?
What's the quality of your breath?
Is it slow and lethargic?
Or is it energizing?
Does it flow effortlessly?
Or does it get stuck in the body somewhere?
Simply noticing without judgment or condemnation.
What's your energy level like this morning?
Do you feel renewed?
Now bringing your awareness to your mind.
What thoughts and emotions are present for you?
See if you can stay connected with your breath.
Even maybe slowing the breath down a little bit.
Inhaling fully and exhaling completely.
See if you can allow your mind and body to move to the natural ebb and flow of your breath.
Welcome yourself to this beautiful new day.
Breathing in gratitude for your breath because your breath is life.
Breathing out,
Letting go and inviting space within.
Welcome yourself to this beautiful new day.
Breathing in gratitude for your breath and your life.
Breathing out,
Letting go of all that weighs you down.
Breathing in,
Inviting the breath to nourish and energize your mind and body.
Breathing out and feeling lighter as you let go.
Gently waking up to the feeling of being alive.
Grateful for your breath.
Grateful to be in the presence of a new day filled with new opportunities.
Today is an opportunity to improve your habits,
Actions and mindset.
It's an invitation to react more calmly,
Feel more present within and to be kinder to others and yourself.
And in the state of presence and self-awareness,
We'll gently introduce a morning mantra to help welcome positivity,
Resilience and presence to guide us through the day ahead.
Repeating this mantra in your mind,
Everything I need is within me.
I am centered and at peace.
Everything I need is within me.
I am centered and at peace.
Enjoy the stillness and connection to all that you are for a few more moments.
And now bring your awareness to the points of contact between your body and the surface beneath you.
Begin to bring your awareness to the sounds in and outside of the room.
If you like,
Bring your palms together at your heart center and gently bow your head towards your heart,
Taking a moment of gratitude for your body,
Your breath and the gift of this day.
And when you're ready,
Gently open your eyes and re-engage with your day,
Bringing this awareness and sense of presence and positivity with you.
Thank you for joining me in this morning meditation practice.
Have a beautiful day.
Namaste.
