Hello,
Welcome to this guided meditation where we will receive the gift of a new day.
As we begin,
Please find a comfortable position,
Either seated or lying down,
Whatever is your practice,
Whatever your body may be calling for today.
Settling in,
Eyes may be closed or soften their gaze.
You are always invited to participate in the way that feels best for you.
While I will be giving you suggestions,
They're just that,
Suggestions,
As this is your time,
Your self-care,
Your time to welcome in this new day.
Let's take a gentle breath together as we observe how our body feels.
Inhale softly through the nose,
And then exhale fully through the mouth.
Perhaps the breath feels nourishing or perhaps not.
Simply notice,
And if paying attention to your breath ever becomes difficult,
You might instead notice the sensation of your feet touching the floor or the back of your spine where the earth supports you.
Just feeling that,
Feeling the touching.
There's no right or wrong way to practice.
And as you settle in,
Imagine the beginning of a new day.
Picture the gentle glow of sunrise,
Its first golden rays gently brushing the sky.
Picturing that,
The beginning.
We've often heard this saying perhaps of yesterday's history,
Tomorrow is a mystery,
But today is a gift,
And that's why it's called the present.
Let this reminder softly infuse into your heart,
This idea of a day being a gift.
And with every inhale,
Sense the newness of this day,
Like fresh air filling your lungs.
And with every exhale,
Release yesterday's burdens,
Anything that's not serving you.
Let yourself begin again,
A fresh,
Clean slate.
If it feels supportive,
Gently place a hand over your heart or belly,
Allowing yourself to feel the warmth and contact.
As Sharon Salzberg says,
Mindfulness isn't difficult,
We just need to remember to do it.
Allow this moment to be simply what it is.
Mindfully present.
I invite you to bring attention to your heart space.
Picture gratitude as a light,
Beginning in your chest,
Warm and gentle.
With each inhale,
The sense of gratitude expands,
Perhaps for something small,
The warmth of the sun,
Cool air,
A kind message,
Or even the possibility of rest after a hard day.
Melody Beadle reminds us that gratitude makes sense of our past,
Brings peace for today,
And creates a vision for tomorrow.
Allow whatever arises,
Not forcing it,
Just noticing it.
Remaining open to the possibility.
Just leaning into it.
Some days might feel heavier than others.
And if your mind drifts to grief or struggle or longing,
It's okay,
Perhaps invite softness,
Noticing,
Welcoming breath.
Bernard Williams said that there was never a night or a problem that could defeat sunrise or hope.
Here,
You might allow your breath to steady.
Each cycle,
An act of self-compassion.
In this space,
Connect with a quieter inner voice,
One that honors your journey,
Its joys and pains.
Jack Kornfield reminds us that even loss and sorrow,
When met with loving awareness,
Can open to compassion.
Allow yourself to rest gently in this awareness.
And then saying silently or out loud to yourself,
This day is a gift.
May I receive it with open hands.
May I meet whatever arises with kindness and courage.
May my heart stay open,
Even to the difficult places.
May I remember that each sunrise is a new beginning.
Just allow yourself to reflect on that,
Feeling that,
Observing your breath,
Any sensations.
And let's repeat that again,
Silently or out loud.
This day is a gift.
May I receive it with open hands.
May I meet whatever arises with kindness and courage.
May my heart stay open,
Even to the difficult places.
May I remember that each sunrise is a new beginning.
Picturing it,
Basking in those words,
Those words of hope.
And then another final time,
Repeating silently or out loud.
This day is a gift.
May I receive it with open hands.
May I meet whatever arises with kindness and courage.
May my heart stay open,
Even to the difficult places.
May I remember that each sunrise is a new beginning.
Feeling that,
Allowing that to wash over you,
Into the core of your being.
And as we come toward closing,
Allow yourself to notice something,
Anything in this present moment,
This moment,
No matter what is it that you're noticing.
The comfort of your own presence.
The promise of rest.
A nearby sound.
Just allow yourself to hold that lightly in awareness.
And if helpful,
Send yourself a phrase of kindness.
May I be at ease today.
Feeling that.
May I be at ease today.
This gift of comfort.
When you feel ready,
Gently bring awareness to the room.
Invite you to add movement back into your body,
If that feels good.
Gently wiggling your toes and fingers.
Perhaps gentle stretching.
And if your eyes are closed in your own time,
Flutter them open.
Allowing yourself to bring the quality of the presence into your day.
Thank you for practicing.
And may you greet this day as the true gift that it is,
With the promise of potentiality.
