Good morning,
Welcome to a new day.
Whether you have just woken up and are resting in bed or you have found a comfortable seat to settle into,
This practice is designed to gently guide you into the new day with a sense of ease,
Warmth and presence.
Before you answer your calls,
Check your emails or attend to life's many demands,
Take these moments to centre yourself,
Inviting calm and positivity to accompany you as you move through your day to day.
Begin by getting comfortable.
If you're still in bed,
Lying down with your arms relaxed by your side or on the belly.
And if you're sitting,
Feeling grounded in your seat,
Allowing the spine to be tall and resting gently on your lap.
Now close your eyes or soften your gaze.
Allow yourself to simply be here.
Letting go of any expectation or demands.
You have nowhere else to be but here,
In this moment.
Begin by taking a deep breath in through the nose.
And exhale slowly through the mouth.
Let's do that again.
Inhale deeply through the nose.
And exhale softly and slowly through the mouth.
One last time,
In through the nose.
And out through the mouth.
Now allow your breath to be natural.
No need to force or change your breath in any way.
Just observe its natural flow.
With each exhale imagining tension leaving your body.
And with every inhale inviting a sense of ease and softness.
Now slowly bring your awareness to your body.
And just scanning from head to toe,
Noticing how each part feels this morning without judgement.
Beginning at the crown of your head,
Noticing any sensations or warmth.
Moving to your forehead,
Softening any tension in your brow.
Feel your cheeks,
Jaw and throat soften.
Swallowing gently if you wish.
Bringing awareness to your shoulders,
Arms and hands.
Let them feel heavy and supported.
Scan down to your chest,
Noticing the gentle movement of your breath there.
Moving to the belly,
Feeling the belly soften.
Your hips relaxing into the support beneath you.
And noticing the legs,
The thighs,
Knees,
The calves and the feet.
Inviting warmth and ease through these areas.
And as you continue you too be here.
With your breath,
Imagining a gentle wave of relaxation moving throughout your body.
Leaving you refreshed and grounded.
And now picturing a soft golden light surrounding you here.
Gently warming and protecting you.
And with each breath imagine this light growing brighter and more comforting.
Filling you with a sense of peace,
Safety and calm.
Imagining this light weaving throughout your body,
Your thoughts,
Your emotions.
Clearing away any darkness,
Worries or doubt.
And instead inviting grounded and positive light and energy into your being.
If thoughts arise,
Acknowledge them kindly and let them drift away.
Returning your focus to the golden light and your steady breath.
As you continue to be here in this moment of stillness,
With this golden light protecting you and warming you,
I'll begin to recite some affirmations.
And simply allow your subconscious to receive these.
Repeating them silently or aloud if you wish.
Letting each one land softly in your heart.
Nurturing and uplifting your spirit for the day ahead.
I am calm,
Centred and at ease as I begin my day.
I greet this day with warmth and presence.
I am worthy of love,
Kindness and compassion.
Today I will move through challenges with patience,
Confidence and grace.
I am grounded and my mind is steady.
I bring positive energy to myself and those around me.
Every breath brings me peace and clarity.
Perhaps now choosing an affirmation that resonates more deeply with you.
And silently repeating in your mind this affirmation for a few breaths on your own.
Letting it settle deeply within.
Now bring awareness back to your surroundings when you are ready.
Wiggling your fingers and toes gently and feeling the space around you.
Noticing any sounds in the room or any light coming in through your window or door.
Take a deep nourishing breath in.
And a long releasing breath out.
When you are ready,
Open your eyes or lift your gaze.
And carry this warmth,
Calm and sense of ease with you as you move into your day.
Remember before you answer your calls or emails,
You can return to this sense of ease at any time simply by pausing and breathing.
Thank you for choosing this gentle practice this morning.
May your day be calm,
Grounded and full of gentle presence.
I'll see you next time.
Namaste.
