Good morning.
This meditation is best for the morning.
And if you can,
Open a window,
Just to let some fresh air in.
So let's do this meditation to get ourselves ready for the day.
So that we can focus on whatever we need to focus on during the day.
And hopefully we won't get dragged by different thoughts and get lost in thoughts during the day.
So sit down somewhere comfortable where your feet can touch the ground,
Hands resting on your lap,
And your spine is nice and straight.
And we could start with a couple of shoulder rolls.
So up to your ear,
And just do a couple of circles up and down with your shoulder towards the back,
And just towards the front,
To balance it out.
And now just rest your shoulder really nice,
Far away,
Down towards the floor or where your ear is,
And hands resting on your lap.
And gently close your eyes.
And maybe you can even feel your heartbeats by just doing that couple of shoulder rolls.
So maybe just notice your heartbeats.
And just start feeling the physical contact point between your body and the surface that you are sitting on.
How your body presses into your chair.
Maybe you can feel the material of the chair you are sitting on.
Your feet on the ground.
Your palms resting on your legs.
Clothes touching your skin.
And now just follow your breath.
Notice your chest rising when you breathe in,
And gently falls when you breathe out.
Just continue noticing your breath in and out for the next few minutes.
And if a thought pops into your mind,
Just let it pass by.
If you don't give it attention,
It will disappear.
You may hear cars passing by in the nearby woods.
Or people talking in the space where you are,
In the home where you are.
Again,
Just like the thoughts.
Peek at these.
Just let them pass by.
And return to your breath.
If maybe one of your to-do list items pops in your mind,
Again just acknowledge them and let them go.
Return to your breath.
Now gently come back to your body.
Feel any sensations you might have in your body.
And we're going to take a couple of deeper breaths.
So breathe into your belly.
And you might even put your hands towards your belly and the other one on your chest.
So breathe into the belly.
And then chest all the way up to your shoulders.
Hold for a moment.
And then breathe out.
Chest and then belly.
Breathe in again.
Belly first.
Chest.
Hold for a moment.
And breathe out.
Chest.
Belly.
And hold for a moment.
Just take two more rounds like this.
Breathe in.
Hold.
Breathe out.
Completely.
And hold.
Breathe in.
Hold.
Breathe out.
Completely.
And hold.
You may place your hands back to your lap.
And take one more breath in together.
And out.
And you may open your eyes when you're ready.
And hopefully you feel a bit more energised and ready for your day.
