Good morning.
Let's take just 5 minutes to arrive fully to this new day.
Sitting in a comfortable position,
Allow your eyes to close gently.
Start by bringing awareness to your body.
Gently scan through the body from head to toe,
Noticing any sensation that arises.
Starting at the crown of the head,
To the face,
Neck,
Shoulders,
Upper arm,
Lower arm,
Palms,
Fingertips,
Chest,
Belly,
Upper back,
Lower back,
Pelvis,
Thigh,
Knee,
Lower leg,
Feet.
Continue to scan through the body.
No need to change anything.
Simply acknowledge any sensation that arises.
Accepting this is how my body feels right now.
Gently turn inward to your emotional state.
What am I feeling in this moment?
It may be calm,
Restless,
Heavy or light.
Whatever arises,
Let it be here.
Offer acceptance to whatever feelings that arise.
This is what's present and it's okay.
Gently shifting your focus to the breathing.
Notice the natural rhythm of inhaling and exhaling.
Not trying to change anything.
Just be fully present with each in-breath and out-breath.
Let your breathing continue to be in your background and now observe thought as they arise.
Imagine them as clouds drifting across the sky.
Forming,
Shifting and passing.
We don't have to get involved with them.
Just accept them as they come and go like clouds drifting across the sky.
Bring to mind one thing that you are grateful for.
Perhaps simply waking up to a new day.
Affirm quietly,
I accept whatever comes.
My wisdom and resilience will help me face today with confidence.
Take one final deep breath in and out.
When you are ready,
Gently open your eyes.
Carry this calm wholeness into your day.
May you be well and happy.
Thank you for meditating together.
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