Welcome to this five-minute morning meditation.
We will practice opening and beginning our day with gratitude.
I invite you to take a moment to settle in and find a comfortable,
Quiet space where you could sit or lie down.
Gently close your eyes and begin by bringing your attention inward.
Take a deep breath in through your nose,
Filling your lungs fully.
Feel the air move into your body,
Nourishing you.
Hold that breath for just a moment and then slowly exhale through your mouth,
Releasing any tension or worries you might be carrying with you.
On your next breath,
Notice your chest and belly fully expand.
And as you exhale,
Release any heaviness.
I invite you to let go of anything that doesn't serve you right now.
With each breath,
You become more grounded,
More present.
Now gently scan your body from head to toe.
Begin at the top of your head,
Noticing if there's any tension or tightness,
And relax that area.
Move down to your face,
Soften your forehead,
Relax your jaw.
Release any tension in your neck,
Your shoulders,
Your arms.
Feel your body settle into this moment.
Let your chest and abdomen soften and allow your legs to feet to fully rest.
As you breathe in,
Imagine sending kindness and ease to every part of your body.
As you breathe out,
Release what no longer serves you.
Now place your attention gently on the area around your heart,
In the center of your chest.
I want you to picture a soft warm light glowing there,
Like the Sun beginning to rise.
With every breath,
This light grows brighter and warmer,
Expanding outward.
Imagine that this light represents the love and gratitude that you carry within you.
A deep well of warmth that is always available,
No matter what's happening around you.
Feel the expansive power of your heart's wisdom,
Its ability to give and receive,
To heal and be healed.
It is always open,
Always ready to connect.
Now begin to bring to mind a sense of gratitude for all that you have within you.
Feel gratitude for your breath,
Gratitude for your body,
For your resilience,
For your heart that beats tirelessly,
And for your mind that constantly seeks understanding and growth.
Feel gratitude for the love that flows through you,
Whether it's the love for yourself,
For others,
Or for the world around you.
Know that this love,
This warmth,
Is always within you,
And it's always available.
You are a vessel of infinite possibility,
And all the gifts you need are already here within you.
I invite you to take one more deep breath in,
And as you exhale,
Repeat these words silently to yourself.
I am grateful for the love and strength within me.
I am open.
I am enough.
I am ready.
I am grateful for the love and strength within me.
I am open.
I am enough.
I am ready.
Feel the power of these words settle into your heart like a gentle affirmation that echoes throughout your entire being.
Know that whatever the day may bring,
You have everything you need within you to navigate it with grace and love.
You carry your heart's warmth with you always.
As we bring this meditation to a close,
Gently begin to wiggle your fingers and your toes,
Slowly bringing awareness back into the body.
When you're ready,
Slowly open your eyes,
Taking one final deep breath in.
Carry this feeling of gratitude and an open heart with you as you move forward into your day.
Thank you for taking these moments for yourself.
