Good morning.
You may have just awoken and still in bed.
Or perhaps you've been awake for a little while now.
Wherever you are.
Beginning by simply connecting to the bed,
Ground or chair beneath you.
Just noticing your weight against the surface beneath you and what it can feel.
A soft mattress.
A pillow.
A chair,
Perhaps a blanket.
What can you feel?
Softness,
Comfort,
Warmth.
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?
How does the weather today make you feel?
Allowing 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.
Gently connecting to your natural breath.
The natural gentle rhythm of your inhale and exhale.
Can you bring some awareness to the subtle air entering your nostrils as you breathe in?
And any sensations on the exhale through your nose.
You may even like to place a gentle hand to your belly and chest while you breathe.
Perhaps slowing down the breath if that feels comfortable.
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 you can hear morning bird sounds.
Nearby traffic or other people Perhaps there is stillness in your environment.
Bringing that gentle awareness to the very top of your head.
Welcoming some subtle sensations.
And gently scanning down and connecting to your face.
Down your neck,
Releasing tightness as you go with your breath.
Allowing that gentle awareness to move down to your hands.
Perhaps giving your fingers a little wiggle to awaken them.
Moving down to your hips.
Thighs.
Please.
Calves.
Ankles.
And to your feet.
Feeling into the aliveness of your feet.
The soles of your feet.
And noticing any sensations such as tingling,
Warmth,
Pulsing.
Of simply noticing.
Perhaps gently rotating your ankles and wiggling your toes.
Gently connecting 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 if you're lying down.
Taking another moment to check in with yourself and ask,
How am I feeling this morning?
And just allowing any subtle or not so subtle emotions,
Feelings and sensations to be acknowledged with compassion.
Without judgment.
And spending some time to hold space for yourself this morning and as you would for a loved one.
If there is an absence of any feelings or emotions that is perfectly okay as well.
You may even like to cross your arms over your shoulders,
Giving yourself a gentle squeeze.
Allowing your hands to gently run down your arms.
Allowing your breath to be slow and fill your belly.
You may even like to say quietly to yourself or out loud.
Or in your mind.
Show me how good you 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're in.
The feeling of the surface beneath you,
Like your bed or your chair.
Connecting to your natural gentle breath.
The sounds near and far.
And when you feel ready,
Gently open your eyes and beginning to scan the space around you.
You might like to rub your hands together to create some warmth and energy this morning.
And taking all the time you need to move,
Sway,
Stretch.
Before you start your day.
And as you step forward into this day,
May it meet you with ease and flow.
And taking a deep grounding breath.
And quietly repeating one final time.
Show me how good it can get today.
Have a great day and take care.
