Good morning.
You may have just awoken and still in bed,
Or perhaps you have been awake for a little while now.
You might be lying down or seated somewhere,
And wherever you are begin by simply connecting to the bed,
Ground or chair beneath you.
Just noticing your body and what it can feel,
Such as a soft mattress,
A pillow,
Perhaps a blanket,
And what textures can you feel,
Softness,
Comfort,
Warmth,
Perhaps coolness.
And with gentle open eyes,
What can you see?
What is in the space around you?
Is it dark or light?
Can you see what the weather looks like outside?
Is it sunny,
Grey,
Is it raining?
How does the weather today make you feel?
And allow yourself to acknowledge any feelings that may be there.
You may like to gently close down your eyes,
Or leave them open if that feels more comfortable for you this morning.
Allowing yourself a few moments to connect to the natural rhythm of your breath.
The gentle,
Beautiful breath,
Welcoming you into this new day.
Noticing your belly or torso,
Gently rise and fall with each breath.
What can you hear this morning?
Allowing any sounds to come forward to you,
Without the need to strain or force anything,
And without judgement.
Perhaps there's some morning bird sound,
Nearby traffic,
Other people,
Or perhaps there is stillness in your environment.
Bringing that gentle awareness to the very top of your head,
And welcoming some subtle sensations at the very top of your head.
Then gently scanning down,
Connecting to your lovely face,
Moving down your neck,
Into your shoulders,
Allowing any tightness to release as you go.
Moving down your arms and to your hands,
Giving your fingers a little wiggle to awaken them.
Connecting back to your belly,
Acknowledging any sensations,
And you may even like to put a gentle hand to your belly to connect a little further.
Feeling your belly rise and fall on your next breath.
Moving down to your hips,
Thighs,
Knees,
Calves,
Ankles,
And to your feet.
Feeling into the aliveness of your feet,
And your soles of your feet,
Noticing any sensations,
And give your toes a little wiggle now.
Gently connect to your entire body now,
Feeling its aliveness and awakening this morning.
You might like to sit up a little taller and lengthen the spine,
And check in with yourself.
You could ask,
How am I feeling this morning?
Allowing any subtle or not so subtle emotions,
And feelings,
And sensations to be acknowledged with compassion,
Without judgment.
Holding space for yourself this morning,
As you would for a loved one,
For a few moments.
And if there is an absence of feelings or emotions this morning,
If you're simply waking up still,
That is perfectly okay as well.
You may even like to cross your arms over your shoulders,
And giving yourself a gentle squeeze.
Allow your hands to gently run down your arms,
And doing this a couple more times,
If that feels supportive for you.
Allowing your breath to be slow,
And fill your belly deeply.
You may even like to quietly say to yourself,
Out loud or in your mind,
Show me how good it can get today.
Show me how good it can get today.
Noticing if there are any changes in your body,
As you say that statement to yourself.
Show me how good it can get today.
Gently connecting back to the space that you are in.
The feeling of the bed,
Floor,
Or chair beneath you.
Your natural,
Gentle breath.
The sounds near and far.
When you feel ready,
Gently open your eyes,
And scan the space around you.
Wiggle your fingers and toes,
Reawakening your body.
You might even like to rub your hands together,
Creating warmth,
And allowing that energy to awaken you further.
Taking all the time you need here to move,
Sway,
Stretch,
And step into this fresh new day.
A day full of new possibilities,
Experiences,
And memories waiting to be created.
And as you step forward into this new day,
May this day meet you with ease and flow.
Take a deep,
Rounding breath,
And when you're ready,
Begin your day at your own pace.
Have a great day.
