Good morning and welcome.
This meditation is here for those mornings when you wake up and something just feels off.
Maybe you didn't sleep well,
Maybe stress is weighing on you,
Or maybe there's no clear reason at all.
That's okay.
Sometimes we simply wake up not feeling like ourselves.
It can feel uncomfortable,
Especially when you know you still need to face a busy day ahead.
Right now,
Give yourself permission to just be here.
There's nothing wrong with you.
We all go through mornings like this.
This is simply where you are and it's okay to pause before stepping into your day.
In order to do that,
Let's just practice a little bit of breath work.
Find a comfortable position.
Gently close your eyes if that feels safe or soften your gaze.
Take a deep breath in through your nose.
Hold for a moment and slowly exhale through your mouth.
Do that a few more times.
Inhale deeply,
Hold,
Exhale slowly.
With each breath,
Allow your body to soften just a little bit more.
Feel the ground or the chair beneath you supporting your weight.
You don't have to hold everything right now.
You are the ground.
You are being held.
Now bring attention to your body.
Notice sensations without judgment.
Are you heavy or tired,
Restless or tense?
Whatever you feel is welcome here.
Just notice it,
Like clouds moving through the sky.
If there's a tightness,
See if your breath can bring a little softness there.
Let your shoulders drop away from your ears.
Relax your jaw.
Breathe into your belly.
Know that just acknowledging how you feel is enough.
Remind yourself,
It's human to have mornings like this.
It doesn't mean you won't get through your day.
It just means you're starting from a different place and you can still move forward with kindness to yourself.
Silently say,
It's okay that I don't feel like myself today.
I can move slowly,
One step at a time.
I am allowed to have this feeling and I am still capable.
Now picture yourself moving into your day.
Not rushing or forcing,
But taking one gentle step at a time.
Imagine yourself carrying this calm,
Steady breath with you as you answer emails,
Drive to work or meet with others.
Even if the day brings challenges,
You can return to this breath,
This pause and remember that you are okay.
In closing,
Let's take one last deep breath in through the nose and exhale slowly through the mouth.
Return to the sensation of your body being supported.
Wiggle your fingers and toes and when you're ready,
Gently open your eyes.
Carry with you the reminder that you don't have to feel perfect to show up.
You just have to take one step at a time.
Thanks so much for taking this time for yourself.
Take care.
