Welcome to this morning meditation,
Designed to set you up for a great day,
And equip you with the tools to stay on track,
Even when things don't go as planned.
To begin,
Gently close your eyes,
Breathe naturally through your nose,
Allow your body to relax,
Letting go of any tension you may be holding onto.
Imagine all your muscles softening,
And feel any stress gently fall away.
You can use your breath to help you feel grounded and centred,
A simple way to do this is through belly breathing.
To practice,
Direct each inhale deep into your belly,
Feeling it expand like a balloon.
As you exhale,
Slowly draw your belly button towards your spine,
Releasing all the air from your lungs.
Now bring your full attention to your breath,
Where do you feel it the most,
How does belly breathing make you feel?
To deepen your breath,
Inhale into your belly again,
Continue to breathe in until your breath naturally stops.
As you exhale,
Gently draw your belly button towards your spine,
Releasing all the air from your lungs.
As you deepen your breath,
Notice how your body responds,
Do you feel a sense of calm spreading over you,
Can you sense your thoughts beginning to slow,
Like ripples settling on a still lake?
Now let's find a soothing rhythm for your breath,
Experiment with adding a small pause after each inhale and exhale,
Allow your body to find the rhythm that feels most natural and soothing for you.
Breathing in this way helps to calm your nervous system,
Signalling your body to relax,
Continue to breathe in this way for the rest of the meditation.
Now let's invite positivity into your day,
Gently smile and notice the shift in your energy,
The bigger the smile,
The more uplifting sensations flow through you,
Filling you with a peaceful joy.
Smiling is a simple yet powerful practice,
Not only does it make you feel better,
It also radiates positivity to those around you.
Now take a moment to set a purpose for your day,
Ask yourself,
How do I want to feel today?
Do you want to feel calm,
Confident,
Loving,
Focused?
Trust the first word or feeling that comes to mind,
There's no right or wrong answer.
Now let's invite this purpose to guide you through your day,
Visualise yourself navigating your day with this purpose leading the way.
See yourself grounded and centred,
Radiating positivity and happiness to those around you.
Imagine your interactions unfolding with ease and your day flowing effortlessly towards success.
As you picture this,
Notice the feelings that naturally begin to arise within you,
Feel them grow stronger with each breath,
Filling your body with confidence and purpose.
Let these feelings settle deeply within you,
Knowing they will stay with you throughout your day.
As we come to the final moments of this meditation,
Take a moment to notice how you feel now compared to before you began this meditation.
As you move through your day,
If things don't go to plan,
Remember to pause,
Take a few deep belly breaths,
Allowing your nervous system to settle.
Gently recall your purpose for the day and let the feelings circulate through your body.
Place a smile on your face and carry these positive feelings with you as you continue your day.
To gently transition out of this meditation,
Begin by tuning in to the sounds around you,
Anchoring yourself in the present moment.
Wiggle your fingers and toes,
Bringing awareness back to your body.
Feel your breath steady and calm as it flows in and out.
When you feel ready,
Slowly open your eyes and step into your day with a sense of confidence and purpose,
Knowing these feelings are always within reach.
