Welcome to this meditation for inviting goodness into your life.
I invite you to take a moment to settle wherever you are.
Allow your breath to rest in a position that feels supportive and at ease.
Eyes may be closed or soften their gaze.
Whatever is your practice,
Whatever feels comfortable.
You may soften your shoulders,
Loosen the jaw,
And allow the breath to come naturally.
No need to change or adjust it.
Noticing,
Noticing this moment as it is.
Allow your awareness to rest in the rhythm of your breathing.
The gentle rise and fall.
You are already held by the rhythm of life itself.
And as you attune to the breath,
Imagine that each inhale brings nourishment and each exhale releases what is no longer needed,
Whatever is not serving you.
Now,
Sense into the beginning of this new day,
A blank canvas of possibility.
You are meeting it with open-hearted awareness.
As Thich Nhat Hanh reminds us,
Waking up this morning,
I smile.
Twenty-four brand-new hours are before me.
Allow those words to resonate softly through you.
Each breath an invitation,
A way of saying yes to being alive.
Imagine now a gentle golden light beginning to form in the space just above your head,
Glowing with warmth and kindness.
With each inhale,
The light begins to stream down,
Softly enveloping you,
Touching your crown,
Your forehead,
Your face.
It is warm but not overwhelming.
Vibrant but calm.
As this golden light bathes your body,
Sense it as a glow of loving awareness,
The same awareness that lives within your deepest self.
Allow it to travel down through your neck.
Feel it expanding your heart space,
Calming,
Brightening,
Opening.
With each breath,
Allow the light to move through you.
Filling your body like the morning sun,
Spilling across the land.
It carries qualities of compassion,
Clarity,
And healing.
It whispers,
I am safe.
I am open.
I am worthy of goodness.
Let these words sink in,
Not as a demand,
But as gentle truths awakening within you.
And I invite you to join me as we repeat silently or out loud,
I am safe.
I am safe.
I am open.
I am worthy of goodness.
And bring to mind something or someone you feel grateful for.
It could be small,
The warmth of your bed,
The quiet of morning light,
A loving pet,
A memory that brings comfort.
Invite that sense of gratitude into your heart.
And as you repeat those words again,
Silently or out loud,
I am safe.
I am open.
I am worthy of goodness.
Breathing in and out.
Sharon Salzberg teaches the difference between misery and happiness depends on what we do with our attention.
I invite you to direct your attention towards thankfulness.
Notice how gratitude feels in the body,
Perhaps a softening in the chest,
A lift in the heart,
Or a quiet smile.
It could be anything,
Allowing this gratitude to wash and flow through you.
Allow the gratitude to flow out into your day ahead.
Imagine yourself stepping gently into the hours to come,
Surrounded by the same luminous golden light.
Each step is guided by clarity.
Each breath draws in renewal.
Each moment offers connection and choice.
If thoughts or worry or doubt appear,
As they often do,
You might silently whisper,
Thank you,
Mind,
For trying to protect me.
I return now to peace.
And bring your focus back to the warmth of light and breath,
The steady anchor within you.
Again,
If worries or doubt appear,
It's natural.
Just perhaps silently whispering,
Thank you,
Mind,
For trying to protect me.
I return now to peace.
Acknowledging with gratitude.
Breathing in and out,
Resting in gratitude,
The gratefulness of you.
And please repeat the following words softly to yourself,
Or out loud,
Whatever is most comfortable.
I welcome goodness into my life.
I allow healing to find me.
I receive love freely,
And I offer love easily.
Today,
I choose gratitude over fear.
I trust the unfolding of this day.
Pause after each phrase,
Letting your inner wisdom respond,
Feeling what is true,
And releasing what no longer serves you.
Let's try that again,
Repeating silently or out loud.
I welcome goodness into my life.
I allow healing to find me.
I receive love freely,
And I offer love easily.
Today,
I choose gratitude over fear.
I trust the unfolding of this day.
Resting in breath for a moment,
Observing as you breathe in and out,
The gentle rising and falling of your belly and chest with each breath,
With each inhale and exhale.
Let us say that again,
Repeating the words silently or out loud.
I welcome goodness into my life.
I allow healing to find me.
I receive love freely,
And I offer love easily.
Today,
I choose gratitude over fear.
I trust the unfolding of this day.
Resting.
As Ram Dass once said,
We are all just walking each other home.
Feel that shared in humanity,
The same light that shines through you,
Shines through every being around you.
Sense a ripple of kindness extending outward,
From your heart to your friends,
Family,
And loved ones.
Strangers,
Even to places on the earth that need healing.
The golden light that fills you now expands,
Surrounding your home,
Your community,
The natural world.
See it touching the trees,
The birds,
The sky,
Quiet snow or sunlight outside,
Connecting everything with warmth and compassion.
And spend a few breaths here,
Resting in that vast field of connection.
There is nothing to fix or solve,
Only this invitation to receive,
To appreciate,
To trust the goodness that is already here.
Allow that,
Allow that to flow through you.
Now,
Gently bring awareness back to your body,
Where your feet are the points of contact,
Where you're sitting or lying.
Notice the air against your skin.
Listen to the subtle sounds around you,
The hum of the room,
Perhaps a bird song or the quiet of morning stillness.
Perhaps allowing the breath to deepen just a little,
As if you were breathing directly from the source of that golden light.
Breathing in life,
Breathing out calm.
Now,
Before we begin to add movement back into our bodies,
Take a final moment repeating,
May I meet this day with awareness and gratitude.
May I welcome goodness and send it forth.
May I rest in the knowing that I am enough and that love flows through and around me.
And when you are ready,
Gently invite movement back into your body,
Wiggling your toes and finger,
Gently stretching as you observe how your body feels.
If your eyes are closed,
Gently allowing them to open soft and unhurried.
Allow the beauty of light and form to return.
Carry this golden awareness with you through the day as presence and kindness,
As quiet strength.
