Welcome to this meditation.
Just take some time now to get comfortable.
You can be seated or lying.
Choose any posture that's going to work for you.
Once you're in your position,
Just make any last adjustments,
Whether you need bolsters or blankets or anything to make you comfortable.
And then just let your eyes close.
Or simply have a soft gaze.
And once you're settled,
Just start to notice your feeling of connection to the floor.
How your body's weight is supported,
Yet resting.
And then just use the gentle exhiles to let go of any holding.
Anything you're carrying.
Knowing that you don't need to be good at this.
You don't need to prepare.
The only thing you need to do now is just simply be.
Join me in taking a deep breath in now,
Through the nose,
Into your belly,
Then the chest.
And then hold it and squeeze.
Keep holding,
Keep squeezing,
And with an open mouth and a cathartic sigh,
Just let it all go.
One more if you'd like.
Big inhale.
Hold and squeeze.
And just let it go.
Now just relax your face and jaw.
Eventually bring your lips back together,
Tip of the tongue in the roof of the mouth.
And just let the bottom jaw hang within the clothes mouth.
As you feel the Gentle breath,
Return.
Each inhale a chance to go home.
To reconnect.
Start to notice.
How the body feels.
Inviting any areas of tension to relax on the back of each gentle exhale.
Noticing if the mind is busy.
And that's OK.
If it is,
That's perfectly normal.
Don't wrestle with it.
Just try and observe everything passively.
Without force.
Without the need to control.
Just simply following the next gentle breath into the centre of you to go home.
As many times as you need today.
Now in your mind's eye.
Invite you to imagine yourself arriving somewhere early enough to watch the sunrise.
Not after it's risen.
Not halfway through.
But in those quieter moments just before the first light appears.
Moments most people sleep through.
Rush through.
Will never stop long enough to notice.
And yet there's something quietly special about being here before the world has fully awoken.
As though for a few moments.
Life becomes simpler.
Quarter.
Less rushed.
Maybe somewhere you know well or somewhere you visited before.
We've seen in our picture.
Perhaps it's somewhere in your mind that's just been created.
It makes no difference.
Just choose a place that feels peaceful.
And easy to be in.
Take a moment to let this place begin to form.
Gently,
Without effort.
In as much detail as your mind's eye is comfortable to create today.
And as you do,
Begin to notice where you are.
As in how you're sitting or lying.
Or resting against something.
What's supporting your body or keeping you warm?
At first the world around you.
Seems dull.
Mostly in shadow.
Soft up lights.
Dark shapes.
The landscape only just visible beneath the deep blue of the early morning sky.
You feel safe.
And you're enjoying the fact the horizon stretches out quietly in front of you,
Still holding the last traces of the night.
There's something peaceful about not seeing everything clearly yet.
No sharpness,
No overwhelm,
Just softness.
Stillness.
And space.
And as you remain here the horizon begins to very slowly lighten.
Not suddenly.
Not all at once.
Just the faintest shift.
As though the darkness is gently loosening its grip.
And little by little.
You could begin to make sure that the world around you.
.
.
Is coming into focus.
The outline of the distant trees start to form.
Curve of the land.
Perhaps the surface of water.
Or the quiet shape of the earth beneath you.
Let everything be absorbed by your awareness.
Let everything reveal itself gradually in its own time,
Not forced,
Not rushed.
This is early morning,
Before the world has gathered its pace,
So there's no demands.
No expectations,
Nothing being asked of you.
And as you rest here.
There's a feeling that this moment exists slightly outside of everything else.
No rushing.
Their noise.
No pressure to become anything other than this.
Just you.
And the quiet rhythm of nature around you.
Feel the earth steady beneath you.
Air against the skin.
Noticing how the sky still holds the traces of the night.
And for these few moments.
.
.
It can feel as though the world is very small.
Very still.
Almost as if this moment belongs only to you.
And as you remain here,
The sky contains softness.
The dark blues gradually giving way to softer shades of grey.
And pale blues.
So the sky itself is beginning to exhale.
And as you watch,
Warmer colours begin to emerge.
Soft pinks.
Gentle rose tones.
Stretching quietly across the horizon.
There's warmth in these colors.
Softness.
Possibility.
And perhaps something within you also begins to soften.
Becoming a little more open.
A little more spacious.
And gradually those colours deepen once more.
Shifting now into gold.
And gentle amber light.
The horizon glows more brightly.
And so the world is preparing itself for something new.
And now at this first edge of the sun.
Begins to creep over the edge of the horizon very slowly.
Stasily.
Unhurried.
Exactly as it should.
Golden light spilling across the horizon.
Touching the landscape around you.
Softly awakening the world.
As the sun continues to rise.
There may be a quant recognition.
This moment has always been available to you.
Another sunrise.
Another breath.
Another chance.
A new beginning.
Not perfectly.
Not all at once.
But a gentle invitation.
One breath.
One choice.
One simple moment at a time.
And now as the sunlight reaches your face.
Your chest.
Your body.
You feel the warm morning breeze move through you.
Soft,
Comforting and renewing.
Is there anything heavy?
Anything that no longer is needed.
Is finally being carried away.
Not through force.
Not through struggle.
Just simple,
Effortless release.
And in the space that remains,
There's a calmness.
And openness.
Room for gratitude to bloom.
The sun has risen now.
The light fully here.
And perhaps something within you has risen too.
Little lighter.
And that are clearer.
A little more ready to meet the day ahead.
For this moment.
Just simply rest here.
Breathing.
Alive.
I invite you to slowly bring your awareness back to the presence by following the next breath home into the centre of you.
And then connect to the space around you.
The subtle sounds.
The sensations beneath you.
Notice your body resting here.
And the steady rhythm of your breath.
Maybe inviting small movements back into your body.
Your fingers and toes.
Maybe rolling the shoulders or relaxing the jaw again.
And as you continue to rest into the day,
Carry the feelings of peace and calm and opportunity with you.
Feeling that there's a little more space in you.
A little more calm.
Little more gratitude.
And when you're ready,
Slowly flicker the eyes open.
And just let yourself rest.
In this moment.
And let the sunrise guide you.
Let your breath be your anchor.
And may you always find your way home.
Through the rhythm of your breath.
Namaste.
Have a wonderful day,
And I look forward to seeing you soon.
