Good morning and welcome.
I'm Joanna Barretts your guide for this meditation practice.
If you've woken up feeling anxious,
Heart racing Mind spinning.
While the already tense You're not alone.
This practice will help you meet those sensations.
With compassion.
Steady your breath.
.
.
And begin your day.
With more calm.
And clarity.
Take a moment to find a comfortable seat.
Or lie down.
Let your body land here.
Notice the contacts beneath you.
The Earth supporting you.
Let yourself be held right here in this moment.
Bring awareness to your breath.
Without changing anything.
Simply know this.
Your inhale your exhale.
If it's available to you.
Perhaps inhale through your nose.
And exhale with a sigh through your mouth.
Perhaps each exhale lengthens just a little bit more than your inhale breath.
As you inhale through your nose,
Notice the air.
Entering your body.
Through the nostrils.
And as you exhale through your mouth Encourage your shoulders to soften.
Your jaw to unhinge.
And your belly to release.
Any tension.
Being hounds.
In your abdomen Deep inhale in Full,
Complete exhale out Now,
Let's bring to mind a visualization Imagine roots.
Extending.
From your body into the grounds beneath you strong,
Steady roots that hold you here,
Safe in this present moment.
Feel the support Grounded in love Next.
Will scan through your body.
With gentle attention.
To begin.
Notice your forehead Soften the space between your eyebrows.
Notice your eyes.
See if you can relax the muscles of your eyes.
Relax your cheeks.
And your mouth.
Soften and unclench your jaw Let your tongue rest.
Whole face.
Smooth.
Soft.
Bring awareness down through your neck.
Your throats your shoulders.
Encourage your shoulders to drop away from your ears.
Creating space in your throats and your nap.
Move your attention slowly down to your chest and abdomen.
Know this,
Any tightness.
Fluttering sensations.
In your abdomen.
This is a common place for anxiety to show up in our bodies and so Let your breath.
Move in and out of this space in your torso.
As if you're whispering to your body.
It's okay.
I'm here.
It's okay.
I can breathe.
It's okay.
I can soften.
It's okay.
I'm okay.
Now.
Let's begin to breathe.
With an intentional rhythm Let all the breath Exit your body.
And then inhale through your nose for a count of four.
Hold for a gentle pause and exhale through your mouth for a count of six Continue at your own pace,
Inhaling through your nose for a count of 4 holding for a pause and exhaling through your mouth for a count of six.
With every inhale.
Imagine fresh oxygen moving through your body.
Nourishing you.
And with every exhale Imagine releasing.
What is not needed.
To be carried.
Into this new day.
Perhaps any self-doubts overthinking.
Or what ifs?
Picture them leaving your body.
Like a mist.
Dissolving into morning lights.
Letting go with each exhale and now.
Bring to mind.
One small thing you can trust.
Today.
It might be the warmth of the sunlight.
Perhaps a pet's steady presence?
Or the rhythm of your own breath One small thing.
You can trust.
Today.
And let that trust grow in your awareness.
And in times.
When you may not have everything figured out You can return.
To this moment.
This feeling of trust.
Again.
And again.
And as you build inner trust.
.
.
Repeat these phrases silently or aloud.
I am here.
Grounded in this moment.
I can meet what comes one breath at a time.
Let your breathing return to a natural rhythm.
And notice any shifts.
You may feel.
Physically mentally.
Emotionally.
Energetically or spiritually.
These might be subtle.
These may be profound.
Feel yourself anchored into the support of the Earth.
And as you prepare to move into your day.
Imagine yourself surrounded by a soft,
Golden lights from the sun.
Illuminate it.
Your truth.
Your trust.
Your calm and steady presence This light is illuminated.
Moves with you.
Into whatever your morning brings Take another deep breath in through your nose and exhale fully through your mouth And when you're ready,
Gently flutter open your eyes Coming back to the space you're in carrying this sense of calm,
Peace,
And ease with you.
A trusting steady presence as you move into your day.
Thank you for your practice.
