Morning Mindfulness Meditation with Horse Energy Welcome.
Take a moment to settle into a comfortable seated position.
Let your feet rest on the floor if that feels available to you.
Or,
Let your body be supported however feels kind this morning.
Gently lengthening your spine,
Not stiff,
Just awake,
And let your shoulders drop.
Let your jaw soften,
And let your hands rest easily.
Take a slow breath in through the nose,
And exhale through the mouth.
Again,
A steady inhale,
And a soft,
Complete exhale.
One more time,
Breathe in,
Inviting space,
Breathing out,
Releasing yesterday.
Let yourself arrive here.
Not in the whole day yet,
Not in the list,
Not in the pressure,
Just here.
Just this breath,
Just this body,
Just this moment before movement.
Feel the sport beneath you,
Feel gravity holding you,
Feel the simple truth that you do not have to rush into the day to be ready for it.
You are allowed to begin grounded,
You are allowed to begin clearly,
You are allowed to begin in your own rhythm.
Take a breath in,
And as you breathe out,
Let your mind become a little quieter.
Another breath in,
And out,
Letting your energy gather back into yourself.
Begin your awareness to your breath at the heart center,
Or the chest.
No need to change anything at first,
Just notice.
The inhale arrives,
And the exhale leaves,
Natural,
Steady,
Faithful.
Gently begin to lengthen the exhale just a little.
Inhale for a count of four,
And exhale for a count of six.
Inhale,
Two,
Three,
Four,
And exhale,
Two,
Three,
Four,
Five,
Six.
And again,
Inhale,
Two,
Three,
Four,
And exhale,
Two,
Three,
Four,
Five,
Six.
Let's do a few rounds more,
In silence,
At your own pace.
Good,
And as the exhales lengthening,
Feel your nervous system settling,
Feel your mind becoming more spacious,
Feel your energy becoming organized,
Not scattered.
You are not forcing the day,
You are entering it with presence.
In your mind's eye,
Imagine yourself in a quiet,
Open field at the beginning of the day,
Early light,
Fresh air,
Soft earth beneath you.
The sky is white and the world is waking,
And in the distance,
You notice a horse,
Calm,
Strong,
Aware.
This horse is not rushed,
But it is ready.
It stands with quiet power,
Grounded through the legs,
Alert through the heart,
And clear in direction.
Take a moment to just observe the breath of the horse,
The stillness before movement,
The natural confidence in its body.
A horse does not waste energy on confusion.
The horse listens,
Feels,
And then moves.
Let this energy come closer.
The horse approaches gently,
Respectfully,
And as it stands beside you,
Sense what it Maybe it's courage.
Maybe it's a focus.
Maybe it's about trusting your own pace.
Let yourself receive.
You may place a hand on your heart and one hand on your belly,
If that feels good,
And quietly say within,
I welcome clear movement.
I welcome grounded action.
I welcome ease in getting things done.
Let this anchor into your body.
As you inhale,
Imagine breathing in the quality of horse,
Strength,
Steadiness,
Momentum,
Trust.
And as you exhale,
Release doubt,
Scattered energy,
Procrastination,
Pressure.
Inhale strength,
Exhale pressure.
Inhale steadiness,
Exhale overwhelm.
Inhale momentum,
Exhale stuckness.
Inhale trust,
Exhale self-criticism.
Repeat softly in your mind one of these lines.
I begin the day grounded.
I move with clarity.
I take one step at a time.
I use my energy wisely.
I get things done with ease.
I am proactive,
Calm,
And capable.
Let these words land where they need to land.
Not as pressure,
But as alignment.
And then slowly start to connect with your breath,
With the sounds in your room,
The weight of your body,
The groundedness beneath your feet.
Wiggle your fingers,
Your toes,
And take a deep breath in and stretch yourself all the way out.
When you're ready,
Slowly open your eyes.
Welcome back and welcome home.
Welcome home.
