Good morning.
Welcome to morning mindfulness meditation.
Let's begin today by taking a comfortable position,
Either seated or lying down,
Resting the hands on your lap or by your side.
Before closing your eyes,
Take a moment to become aware of your surroundings.
This helps us to come into the present moment and engage with ourselves better during our practice and throughout our day.
Notice whatever is in the room.
Pay attention to everything you can see as if it's your first time.
Notice the colors,
The textures and the shapes.
And now gently shift your attention to the sounds you can hear.
Perhaps birds are chirping or cars are passing by or you hear your own breath.
Now gently close your eyes.
Keep your focus on your hearing.
Start to notice how you respond to what you hear.
Is it pleasant or unpleasant?
Our perception changes according to our mood.
So this will help to connect you with how you're feeling today.
We don't feel in the same way every morning.
Sometimes we wake up relaxed and fresh.
Other days we might wake up tired or anxious.
When we give ourselves time to notice how we feel before we start today,
How we interact with ourselves and how we interact with the world,
It can help us to make a positive change throughout the day.
Notice how you feel right now.
Describe your feelings.
And them either out that or in your mind.
Perhaps you feel relaxed or light or heavy.
Just notice how you feel.
Allow yourself to experience whatever you feel without judgement.
Take a deep breath,
Welcoming the oxygen in your body.
And with your breath out,
Let go of all to-do lists,
Worries and plans for your day.
This is the time that you take for yourself and for your well-being.
Give yourself permission to be fully here in these moments.
Feel your body and mind alive and awake.
Let your shoulders drop.
Unclench your jaw.
And take a couple of breaths down into your belly.
Notice how it feels to stay in stillness with your body and mind.
Don't worry if your mind wanders away.
That's simply what the mind does.
When you notice you're distracted by your thoughts,
Gently bring your attention to your breath.
Each time bring your attention back to your breath and become aware of yourself,
Of your thoughts and your sensation.
At this moment create a clean state of mind,
Your being for your actions and for your thoughts.
This is a perfect time to set your mindset for the rest of the day.
How do you want to interact with the world,
With others and with yourself today?
Imagine how your day would be when you approach your surroundings in a mindful and gentle way.
Imagine how would you feel if you allow your day to unfold in its own way without trying to control anything,
Without trying to be perfect.
Perhaps you can make a little commitment here.
Whatever you experience today,
Commit that you will respond without judgment,
Giving yourself a moment to pause and become aware of your feeling.
When we trust in the process of life and let go of all the things that don't serve us,
Then we have the chance to experience the equanimity.
This is how we allow ourselves to see the things just as they are,
Accept others as they are and accept ourselves as we are.
Now bring your attention to your breath again.
Breathing peace,
Breathing in calm,
Breathing in kindness,
Joy,
Compassion and breathing out let go of all worries.
Stay with this stillness for a little longer.
How does it feel to sit with yourself in silence?
Just notice.
Before we finish up the meditation,
Let's take one last breath.
Breathing deeply and take a long slow breath out.
Give yourself a little stretch to bring your body and mind back to an alert and relaxed stage.
When you are ready,
Open your eyes.
Thank you for taking this time to disconnect and reconnect to yourself to start your day with peace.
May you have a beautiful rest of your day.
