Welcome to a Morning Guided Meditation with Gratitude.
This could be your new daily morning practice.
Take a moment to settle in,
Finding a comfortable seated position with your back straight but relaxed.
Let your hands rest gently in your lap or on your knees,
Palms facing up in a gesture of openness.
Close your eyes and take a deep breath in through your nose,
Filling your lungs completely.
And then exhale through your mouth,
Releasing any tension in your body.
Do this two more times.
A full inhale and a slow,
Complete exhale,
Letting go of any tension.
Tilt your head back and forth to make sure you're not holding any tension in your neck.
Now,
Return to your natural breath.
Allow each inhale and exhale to flow effortlessly,
Like waves lapping against the shore.
Begin by bringing attention to your body.
Notice the points where your body connects with the ground or chair beneath you.
Feel the solid support of the earth,
Grounding and steady.
Allow yourself to feel rooted and anchored in this moment.
Now,
Gently move your attention to your breath.
Notice the cool air as it enters your nostrils,
The rise and fall of your chest and belly.
There's no need to change anything.
Just observe.
Your breath is the anchor that keeps you present.
As you breathe,
Imagine each inhale bringing in fresh energy,
Vitality and light.
Feel it filling your body with warmth and positivity.
And as you exhale,
Release any tension,
Stress or worries you might be holding on to.
With each breath,
Allow yourself to feel lighter,
More refreshed,
More open to the day ahead.
Now,
Let's invite a sense of gratitude into this space.
Bring to mind one thing you're grateful for this morning.
It could be something small,
A warm bed,
A good night's sleep,
Or the simple fact that you're here,
Breathing.
Feel that gratitude fill your heart and expanding with each breath.
As you sit with this feeling,
Silently repeat the following affirmations or any others that you know work for you.
I welcome this day with open arms.
I am grounded,
Focused and ready for what comes my way.
I carry peace and calm with me wherever I go.
Take a moment to let those words settle in your mind and body.
Feel their truth resonate within you.
Now gently bring your awareness back to your breath.
Feel your body grounded and supported.
Take a deep inhale and exhale fully,
Slowly beginning to move your fingers and toes,
Bringing gentle movement back to your body.
When you're ready,
Open your eyes,
Carrying this sense of peace,
Gratitude and readiness with you into the rest of your day.
Namaste.
