Welcome.
As this new day begins,
Take a moment to arrive.
Not into your plans or responsibilities,
But into yourself.
I encourage you to find a comfortable position,
Seated or lying down.
Let your body settle naturally.
Simply allowing yourself to be here.
Nothing to do,
Nowhere to be yet.
Just here.
Take a slow breath in through the nose and a gentle breath out through the mouth.
Again,
Inhale and exhale.
Again,
Inhale and exhale,
Letting the body soften.
Allow your breath to return to its own rhythm.
Steady,
Quiet,
Unforced.
Now notice the points of contact beneath you.
The chair,
The bed,
The floor.
Feel the support holding your weight.
Let yourself be supported before you begin to support anything else today.
Now bring your awareness inwards.
Just notice how this morning feels in your body.
Perhaps tightness in specific parts of the body.
Maybe heaviness.
Or maybe it's a sense of alertness.
Whatever is here,
Welcome it.
Notice it.
Let the shoulders drop slightly.
Let the jaws soften.
Allow the muscles around your eyes relax.
It's just the morning.
Nothing needs to be on guard right now.
Now bring the awareness to your breath one more time.
Notice how each inhale invites presence and aliveness.
And notice how each exhale creates space to let go.
Allowing yourself this slow morning to ease into your day without feeling rushed or forced.
Breathe in and breathe out.
Begin to widen your awareness.
Start to notice any sounds around you.
Maybe the temperature of the air.
Feeling your fingertips,
Your toes.
If it feels good you can do simple stretches.
Waking up the body gently.
Breathe in and breathe out.
Taking a moment to acknowledge yourself for pausing.
For choosing presence.
For beginning the day with intention,
Relaxation and ease.
Breathe in.
Breathe out.
Inhale.
And exhale.
Anything that doesn't serve you,
Allow yourself to let go before the day starts.
When you are ready,
Gently open the eyes or lift your gaze.
And wherever you are,
Carry this sensation with you.
This feeling of calmness throughout the day.
Thank you for listening to this meditation and I wish you a great day ahead.
