Good morning,
This is Ksenia.
I am happy we are beginning this day together.
Before the day carries you into its usual rhythm,
Let's take a few moments to pause and notice how you are arriving into this morning.
If it feels comfortable,
Gently close your eyes or leave them slightly open.
Take one natural breath in.
And a slow breath out.
There is nothing you need to change.
Simply ask yourself.
How am I waking up today?
Perhaps you feel energized.
Perhaps you're still sleepy?
Calm.
Restless,
Maybe excited.
Or maybe you're not quite sure how you feel yet.
Whatever you notice is completely okay.
There is no need to create a particular state,
Just allow this morning to be exactly as it is.
Now gently bring your attention to your breathing.
Feel the in-breath.
Feel the out-breath.
There is no need to control your breath.
Allow it to find its own natural rhythm.
And for the next few breaths,
Simply rest your attention with your breathing.
Sooner or later you'll probably notice that your mind has wandered.
Perhaps it's already making plans for the day,
Remembering something or thinking about everything that needs to get done.
That's not a mistake,
That's simply what the mind does.
Each time you notice you've been distracted and gently return to the next breath,
You are already practicing mindfulness.
Stay with your breathing for a few more breaths.
Now please expand your awareness to include your whole body.
Note that your body is gradually waking up.
Fill your face.
Your shoulders.
Your hands.
Your legs.
There is nothing to judge or change.
Simply spend a few moments with whatever is here.
In a few moments this meditation will come to an end and your day will begin.
We don't know what today will bring,
But perhaps you can try one simple practice.
From time to time,
Pause for just a few seconds.
Notice your breathing.
Notice your body and gently return to the present moment.
Let that be your practice for today.
And please take one more calm breath in.
And a slow breath out.
Gradually become aware of the space around you.
If it feels good,
Gently wiggle your fingers and toes.
Stretch in whatever way feels natural for your body.
You might like to shift your posture or blink your eyes a few times.
And when you are ready,
Slowly open your eyes.
Thank you for starting this day together with me.
May today offer you many small opportunities to return to the present moment.
I look forward to practicing with you again.
