Good morning and welcome to this morning meditation.
I'm Sarah.
It may be that you're still in bed cocooned in your covers and if that's the case enjoy.
Take your time to gradually connect to the day.
Guided by these words,
These sounds and if you're up and maybe sitting in your chair on a cushion that's fine too.
If it feels right for you just gently close your eyes or look away.
Slowly and surely connecting to your breath.
Not necessarily changing anything just observing the steady rise and fall of your tummy.
The warmer breath as you breathe out.
Maybe slightly cooler as you breathe in.
Softly lengthening your out-breath when you're ready.
Enjoying the expansion of inhale in your own time,
Your own way.
I wonder what lies ahead for you today.
Perhaps you're looking forward to something special.
Perhaps it's just a normal day ahead or I suppose you could have more challenging times ahead of you.
Our imaginations can be so vibrant,
So intense.
We can find ourselves imagining all sorts of scenarios and our minds can find it hard to know the difference between an imagined future and a present reality.
We can feel the feelings of whatever we imagine.
If you find your mind drifting to the future,
That place that really does not yet exist and yet can feel so real,
That's okay.
That's normal and as best you can bring yourself back to now.
Maybe to the sounds in the background of this recording.
Maybe something within your environment.
Maybe a physical sensation.
Your feet on the floor.
The feel of your bed linen.
Your breath.
Whatever feels most comforting for you right now.
Be here and when you drift again,
Because you're human and you will,
Notice and come back.
Maybe telling yourself either out loud or in your head,
You're okay.
That thing isn't happening.
You're just here.
Just here and now.
Steady.
Steady.
It's funny how we're so good at imagining the worst.
Maybe we could spend a few moments imagining the best.
What would that look like for you today?
How would that feel?
How would that sound?
What if everything went well?
How lovely would that be?
Just imagining the people,
The places,
The things that you can do today to help you enjoy.
Creating moments of pleasure,
Moments of connection.
Just taking your time.
Allowing yourself to imagine the good.
And then again.
Come back to now.
This place.
This moment.
Just here and now.
With each easy breath out,
Releasing what needs to be released.
With each gentle in-breath,
Imagining drawing energy into your body.
The energy that you need for today.
Whatever that might be.
A gradual exchange.
That energy within you.
And then whenever you're ready.
Stretching your arms.
Your legs.
Wriggling your toes and fingers.
Bringing an aliveness into yourself.
Setting an intention for the day.
That whatever comes,
You can do this.
Moment by moment.
With kindness.
With strength.
Only opening your eyes when you're ready.
To begin your day.
