Good morning and welcome.
This meditation is here to help you begin your day centered and clear with a calm,
Steady presence.
Find a comfortable seat if you'd like.
Sit on a cushion or pillow with your legs crossed,
Allowing your hips to be slightly elevated so your spine feels tall and supported.
If sitting this way is uncomfortable,
You can sit in a chair with your back supported and your feet flat on the ground.
Rest your hands on your lap,
Either with your palms facing up,
Open to receive,
Or with your thumbs slightly touching your index fingers.
Choose what feels natural for you.
Let your eyes gently close.
Let's begin with three deep breaths.
Inhale slowly through the nose and exhale through the mouth.
Again,
Breathe in fresh morning energy and letting go of any heaviness.
One more time,
A full breath in and a long,
Easy exhale.
Now allow your breath to return to a steady,
Natural rhythm and just notice it.
Each inhale,
Each exhale.
Bring your awareness into your body,
Soften your forehead,
Relax your jaw.
Let your shoulders drop.
Feel the rise and fall of your chest.
Notice your hands resting,
Your legs grounded,
Your whole body upright and awake.
At the center of your chest,
Imagine a gentle light.
With each inhale,
It grows brighter.
With each exhale,
It expands softly through your entire body.
This light is your center.
Calm,
Steady,
Always with you.
Now take a moment to create your personal mantra for the day.
Something simple and true for you right now.
It might be,
Today,
I choose calm.
Or today,
I move through life with presence.
Or today,
I will be kind to myself.
Give yourself a few moments to let this mantra settle into your heart.
Whatever words feel right for you.
Begin to repeat your personal mantra silently.
With each inhale,
Feel it taking root within you.
With each exhale,
Let it radiate outward.
Now simply sit with your personal mantra,
Breathing and repeating it softly in your mind.
I'll mind the time and I'll let you know when it's time to release the mantra.
It's time to release the mantra.
Let the words fade and just rest in the stillness you've created.
Notice the calm,
The clarity,
The steadiness already here within you.
Take a slow,
Deep breath in through the nose.
And a long,
Full exhale out through the mouth.
Begin to bring gentle movement back.
Wiggle your fingers and toes.
Roll your shoulders.
Take one last deep breath in.
And fully release.
When you're ready,
Gently open your eyes.
Carry this calm with you.
Let your personal mantra stay with you in the background.
Something you can return to at any moment.
Whether the day feels smooth or challenging,
That mantra is yours to lean on.
Let it walk with you as a quiet companion.
Thank you.
Be well.
