Good morning and welcome to this meditation.
My name is Emma.
Now whether you're still cozy under your covers or already perched on the edge of your bed,
This is your time.
There's no to-do lists,
No expectations.
This is just a few quiet minutes for you to land in yourself before you begin your day.
So start by simply noticing your breath.
No fixing,
No tweaking.
Just let it be the way it is.
Easy,
Steady,
Yours.
And feel how your body moves with each breath.
Notice the gentle rise and fall of the ribs.
The coolness at the tip of your nose as you inhale and the warmth as you exhale.
And now allow your awareness to widen,
Noticing the sounds around you near and far.
Perhaps it's birds,
Maybe it's a bus.
Just listening out for the sounds of your world waking up around you.
And whatever it is,
Just let it be part of your morning soundtrack.
And now checking in with your body.
Does it still feel a bit sleepy?
Maybe a little creaky?
That's okay.
Whatever it is,
Again,
We're just observing,
Noticing sensations you feel in your body.
Now if it feels good,
Perhaps you want to give yourself a stretch.
So if you're lying down,
That might be reaching long through your fingers and toes,
Maybe rolling your head side to side.
And if you're already up and seated,
Maybe you want to stretch your arms out wide and then forward like you're holding a massive beach ball.
Either way,
Whatever movements feel good,
Just allowing your breath to move through your body.
And now let's draw in some energy.
So with each inhale,
Imagine you're breathing in light.
Now pick a colour that feels energising to you today.
And don't overthink about it,
Just go with the first colour that comes to mind when you think,
I want to feel energised.
And then imagine that colour moving in with your breath,
Right into the centre of your chest.
And then as you exhale,
Send it rippling outwards.
So continuing to work with this visualisation,
Inhaling,
Picturing the colour moving into your chest.
Exhale,
Send it rippling outward through your arms,
Your legs,
All the way to your fingertips and your toes,
Like a sunlight filling you up from the inside.
And now ask yourself,
How do I want to feel today?
And as you inhale that light,
Imagine that feeling being pulled into you.
And as you exhale,
Imagine that feeling spreading through your body.
And now think briefly about what you have ahead of you today.
And whatever your reaction to what lies ahead,
Be that buzz,
Nerves,
Dread or excitement,
Remember you get to choose how you meet it.
So let the feeling you want to carry really settle into your body.
If it helps,
You can bring to mind a moment when you felt exactly that way.
And let the memory amplify the feeling and let it root down and expand within you.
And now take a moment to sense where in your body you feel this feeling most clearly.
And place your hand there.
And that's your anchor.
And now breathe into it.
Let that feeling grow and take up more space inside you.
This can be your power source.
Later today,
If you need a reset,
Come back here.
Put your hand on your anchor,
Close your eyes,
Breathe steady and remember you've got this.
So let's close with three deep nourishing breaths.
Inhale,
Fill up with that intention of how you want to feel.
Exhale,
Let go of anything you don't need to carry.
Again,
Breathe in your energy,
Purpose and intention.
And exhale,
Soften your jaw,
Your shoulders,
Your belly.
Last one,
Take a nice deep inhale.
And then exhale,
Slowly out the mouth.
Let it all go.
And now you can begin to prepare for your day,
Or maybe you wish to stay here for a little longer.
Either way,
As you move forward,
Remember to stay curious,
To breathe deep,
And that you get to lead your life.
Namaste.
