Welcome!
This meditation is dedicated to Monday mornings,
Usually the hardest day of the week and most of us need an extra motive.
We even start to think about Monday morning on Sunday as something difficult that is coming.
You can repeat this meditation every Monday for a quick boost to get your week started.
So let's take one step back on this scary Monday and explore all the wonderful beginnings that a new week can bring.
Take a comfortable sitting position and place your hands on your knees with the palms facing upwards.
Straighten your spine,
Relax the shoulders and gently close your eyes and your lips.
Let your body relax in this position and focus on your breath.
Don't try to control your breath,
Just notice the air flowing through your nostrils.
Focus on your breath.
Inhale,
Exhale.
Let go of any thoughts that come to your mind and if some thoughts keep coming to you,
Just come back to your breath.
Now try to inhale counting to four and exhale to four.
Inhale,
One,
Two,
Three,
Four.
Exhale,
One,
Two,
Three.
Try to have an equal breath counting to four on your pace.
For each inhale and exhale.
Inhale,
Exhale.
Inhale,
Two,
Three,
Four.
Exhale,
One,
Two,
Three,
Four.
Now let's set a goal for the week to come.
If you have already set a goal from previous week,
Reflect on that and appreciate what you have achieved towards that goal.
Even if it is a small or big step,
You can set the same goal if you want for this week too.
If you set a goal for the first time,
Think of something that will make your heart happy this week.
Frame your goal in present sense,
Like it is already happening.
Make it short and specific.
It could be something like,
I am healthy and productive.
I feel happiness and acceptance.
I am confident to make it work.
Once you phrase your goal for this week,
Repeat it in your head three times,
Like you believe it,
Like it's already happening.
Now come back to your breath.
Send your attention to your breath in the stomach area.
This is the place in your body that all your power comes from.
Feel your breath as the belly rises with its inhale and folds in its exhale.
Take a deep breath in and out,
Exhaling from the mouth.
One more deep breath and out.
One last time,
Inhale,
Exhale.
Come back to your natural breath from the nose.
Appreciate the time that you took for yourself this morning.
Prepare for a great,
Productive week.
Namaste.
