Good morning.
Welcome to this meditation.
Before the day asks anything of you,
Before the list,
The messages,
The doing,
Let's just take a few minutes to arrive,
To land in this body,
In this breath,
In this moment.
I invite you to find a comfortable seat.
You might sit at the edge of your bed.
In a chair,
On the floor,
Or even lying down.
Wherever you are is just right.
Allow your spine to be long,
But easy,
Lengthening.
You may decide to have your hands resting gently in your lap or down by your sides,
Maybe even across your chest.
And if it feels okay,
Allow your eyes to close or soften your gaze downward.
I invite you to take three intentional breaths together to wake the body and mind.
First breath,
Inhaling deeply through your nose,
Filling your lungs completely.
And then exhale through your mouth with a soft,
Audible sigh,
Letting go of sleep,
Letting go of yesterday.
Your second breath,
Inhaling again,
Even fuller this time,
Feeling your chest and belly expand.
And then exhale slowly,
Completely.
And now for the third breath,
Inhale,
And imagine breathing in fresh possibility,
The newness of this exact day.
Filling your lungs,
Feeling it in your body.
And then exhale anything that doesn't belong to right now,
Letting it go.
And then allow your breath to return to its natural rhythm.
And notice how your body already feels,
Maybe a little more awake,
Maybe a little more alive.
And I invite you now very gently to move awareness through the body,
Not to relax and to sleep,
But to wake each part with kind attention.
Invite you to roll your shoulders back gently,
Allowing your chest to open,
Just rolling them.
And then wiggle your fingers,
Feel your hands alive and ready.
And now pressing your feet lightly onto the floor or whatever is beneath you,
Feeling it solid,
Holding you.
You are here,
Present,
Awake.
This body is ready to carry you through this day.
Let's take a moment to turn toward gratitude,
Not as a practice of pretending everything is perfect,
But as a genuine act of noticing what is already here,
Already good.
I invite you to bring to mind one thing,
Just one,
One thing that you are grateful for this morning.
It doesn't have to be big.
It might be the warmth of your bed,
A person or being you love,
The simple fact that you woke up.
Allow yourself to really feel it.
Let it land in your chest,
Not just your head.
Because gratitude is in a thought.
It's a felt sense,
A warmth,
A softening.
And now one more,
Something small,
Easy to overlook,
Something you're grateful for,
Perhaps the morning light,
A cup of something warm waiting for you or the breath itself.
And this is where clarity lives,
Not in striving,
But noticing.
When we begin from gratitude,
We begin from enough.
And I invite you to set a gentle intention for the day,
Not a goal,
Not a to-do.
An intention is more like the quality you want to bring with you.
Perhaps it's presence or patience,
Courage,
Or simply kindness toward others and toward yourself.
You decide,
You're setting the intention for your day.
Whatever word or phrase arises,
Your intention,
Hold it,
Hold it lightly.
Let it be a quiet compass for the hours ahead.
I invite you to take one more full breath in,
Filling the lungs,
Feeling it,
Feeling it in your body.
And then exhale slowly.
Begin to let awareness expand back into the room around you.
Sounds,
Light,
Feel of the day beginning.
When you're ready,
Invite gentle movement back into your body,
Wiggling your toes,
Fingers,
Gentle stretches.
And if your eyes are closed,
Gently opening them.
Breathing in,
Looking around.
You are ready.
This day is yours.
Go meet it with an open heart.
