Welcome to this morning mindfulness practice as we start our day by connecting to nature and ourselves.
By taking a few mindful moments to connect with the rhythms of the natural world,
We can start the day feeling present,
Focused,
And ready to take on whatever the day may bring.
During this practice,
We will gently bring attention to our natural surroundings through our sense of sight and hearing,
As well as connect with our body sensations,
Thoughts,
And emotions.
To begin,
Find a natural area,
Either outdoors or indoors.
This could simply be your backyard or an indoor space by a window or by plants.
In your area,
Find a comfortable position,
Either seated,
Standing,
Or lying down.
In your comfortable position,
Find a tall,
Relaxed spine.
Your hands can rest gently on your lap or by your sides,
And your feet can just rest on the ground.
Letting go of your to-do list for the next few moments,
Allowing yourself this precious time to greet the day.
Beginning by bringing your attention to your natural breath.
Each breath in and each breath out.
Inhale and exhale.
Starting to notice your surroundings.
What do you see in your environment?
Perhaps the colors of the rising sun or the shapes of clouds in the sky?
What does the morning look like?
Bringing your attention to your sense of hearing.
What sounds do you hear?
Are there birds singing?
Can you hear the sound of the wind?
What does the morning sound like?
Noticing the feel of the space that you're in.
Are there other beings around you?
Allowing your surroundings to be there just as they are.
Shifting your attention to your body.
How does your body feel this morning?
Are there areas of tiredness or soreness?
Or are there areas that feel open or healthy?
Just noticing and breathing into these spaces,
Bringing your awareness to your emotions.
How do you feel today?
Noticing your emotions with curiosity and kindness.
Maybe you feel calm and happy or angry and sad.
Can you name your emotions today?
Compassionately allowing any emotions to rise just as they are.
Gently shifting your attention to your mind.
Is your mind calm and quiet or noisy with thoughts and ideas?
Allowing your thoughts to be there just as they are.
Letting them move through your mind like clouds in the sky on a windy day.
Coming and going.
Lastly,
I welcome you to set an intention.
What do you hope for today?
Taking a moment to reflect on what you wish to carry forward from this time spent connecting to nature and yourself.
Ending with the breath.
Taking three deep breaths to seal your day's intention.
Inhale.
Exhale.
Inhale.
Exhale.
Last inhale,
Biggest breath of the day so far.
And exhale.
Exhale.
Let's take the time to slowly end our meditation.
Start to bring your awareness back into the space you're in and your surroundings.
Maybe start to invite mindful movement into your body.
Moving your feet,
Wiggling your toes,
Your fingers,
And your hands.
And perhaps take a stretch,
Whatever feels good for you.
If your eyes are closed,
You can slowly open them.
Thank you for taking the time for you.
Have a wonderful day.
