Good morning.
Welcome to another day.
No matter how you've woken up today,
I'm happy that you're here.
Perhaps you've woken up feeling unrested,
Agitated,
Or maybe your mind is inundated with thoughts.
If any of these things are true for you this morning,
That is completely okay.
We'll work through them together.
You are free to take this meditation in any space that is comfortable for you,
Whether that's lying down in your bed or sitting upright in a chair or on the floor.
Before we begin,
I invite you to gently roll your head from side to side,
Releasing the neck muscles.
Feel the straightening of your spine as the body starts to awaken.
Perhaps you take a morning stretch.
As you settle into your space,
I invite you to focus on your physical body.
Notice if there are any sensations present with you today.
Perhaps you are extra conscious of your heart beating.
Maybe there's a tightness in your chest or a tingling in your hands.
Just observe whatever sensation is with you this morning without trying to change it.
And notice what thoughts arise as you focus on it.
Watch how quickly your mind springs into action.
Observe what judgments your mind creates around physical sensations or mental noise.
Your mind may be running its thoughts,
Trying to rationalize the sensation or trying to get it to dissipate.
You may even feel the urge to stop this meditation entirely.
All of this is okay.
It is the nature of the mind to try to think its way out of uncomfortable situations.
When we try to escape discomfort in the body,
We are reaffirming that the sensation is dangerous.
We tell ourselves that if we ignore it,
It may just go away.
But there is power in sitting calmly with it.
When we release into the sensations,
We are communicating to our mind that we are safe,
Even if uncomfortable.
So today,
Instead of fighting,
Let's release together.
Know that as you release,
The sensations or the thoughts may intensify.
Just watch and know that you are safe.
You are completely safe right here.
There is no need to usher the feeling away.
You are not in any danger right now.
If it supports you,
You may place one or both hands on your stomach and breathe into the sensation.
On the inhale,
Feel the belly expanding as you allow it to take up space.
On the exhale,
Feel the belly contract.
As you continue breathing,
Your mind may be checking to see if the sensation is going away.
You may be asking yourself if your thoughts are getting quieter.
It is safe to gently redirect your focus back to the body without force.
I want to remind you that even if the sensation does not dissipate,
It is safe.
It is just energy in your body.
That's all it is.
You may trust that it will leave when it wants to,
Without any assistance or effort from your mind.
Breathe into this trust now.
Feel what it feels like to be safe in this sensation.
If you are ready to move on with your day,
I invite you to carry this awareness with you.
If you'd like to stay in this place of observation,
Feel free to rewind the meditation.
If you ever feel anxious or overwhelmed,
Know that this meditation is here for you.
You have given yourself a gift today by sitting quietly for a few moments before going out into the world.
It's a gift you can give yourself every day should you choose.
Thank you for trusting me as your guide today.
Namaste.
