Welcome to this meditation on starting your day with ease.
Begin by gently closing your eyes and taking a breath in.
Hold for a pause,
Three,
Two,
One,
And exhale out.
Take your second deep breath in,
Hold for a pause,
And exhale out.
As you take your third deep breath in,
Hold for a pause,
And on your exhale out,
Close your eyes.
To help you relax,
I will count from ten to one.
As I count,
You explore a deeper level of restful relaxation.
You can just listen,
Or if you like,
Repeat what I say in your mind.
Ten,
Deeper,
Relaxed.
Nine,
Deeper,
Relaxed.
Seven,
Six,
Deeper,
Relaxed.
Three,
Deeply relaxed.
Four,
Deeply relaxed.
Rest here for a moment,
Feeling comfortable,
Free,
And at peace with all creation while I am quiet.
Picture yourself standing at the top of a staircase.
In front of you are seven steps.
As I count down,
Imagine,
Sense,
And feel what it's like to walk down each step.
By the time I reach one,
Picture yourself at the bottom of the stairs.
Vividly perceive the staircase,
And walking down the steps while I count down.
Seven,
Six,
Step down,
And go deeper within.
Seven,
To five,
Taking another step down,
And going deeper and deeper within.
Four,
See yourself stepping down the step,
And going within to three.
Deeper within yourself,
To two.
Stepping down,
Down,
To one.
At the last step,
You go deeper and deeply relaxed.
At the bottom of the staircase,
You see a door.
As you open the door,
You walk into a movie theater.
You see the large screen,
The empty theater,
And you walk in and take a seat.
See yourself sitting in the movie theater,
With the room turning dark as the screen turns on.
On the screen is a movie of your day.
You see yourself going through your daily activities,
Eating breakfast,
Getting ready for work or school,
On your way to school or work,
At work,
At the office,
And you see that you enjoy every part of your day.
In each scene in the movie,
You see yourself moving throughout the day with grace and ease.
You pause before reacting.
You laugh easily with others,
And you find joy in the small things.
Watch this movie and notice how you allow your day to unfold.
As you move through the day,
You see yourself taking good care of your body.
You drink enough water.
You rest when you need to.
You see yourself finding joy in the small things,
Whether it's the commute,
Your breakfast,
The people you're around at work or school,
The sunshine,
Fresh air,
Knowing that this day is a gift.
Keep seeing the rest of your day and imagine what a scene would look like if you extended grace to yourself and to others.
Spend a moment imagining how your day might look if you would extend grace to yourself and others.
Take a moment to see yourself in grace while I am quiet.
Slowly allow the movie to come to an end and look back at yourself sitting in the theater and let the impression of this wonderful day seep in.
As you feel the ease that comes with extending yourself grace,
Focus on the sound of my voice.
What you're about to hear is the truth about you.
You matter.
You are lovable.
You are capable.
You welcome this day as an opportunity to express your gifts to the world.
You handle each experience with ease.
You matter.
You are lovable.
You are capable.
You welcome this day as an opportunity to express your gifts to the world.
You handle each experience with ease.
You matter.
You are lovable.
You are capable.
You welcome this day as an opportunity to express your gifts to the world.
You handle each experience with ease.
Feel into the truth about you for a few moments while I am quiet.
Now I'm going to count from one up to five and then say fully alert.
As I do,
Bring yourself out of the meditation.
On five,
Open up your eyes.
You feel rested,
Refreshed,
And relaxed.
One,
Slowly,
Calmly,
Easily,
And gently begin to bring yourself out of rest.
Two,
Take a deep breath in.
Each muscle and nerve in your body feels loose,
Limp,
And relaxed.
You feel wonderfully good.
Three,
You feel mentally alert,
Emotionally calm,
And serene.
Physically at ease and present in the moment.
Four,
Slowly move your feet,
Your hands,
Fingers,
Your shoulders,
And your head from side to side.
Five,
Breathe in deeply.
Your eyes begin to feel sparkling clear as if your face was bathed in cool spring water.
Eyes open.
You are fully alert.
Fill up your lungs,
Stretch,
Smile,
And start your day with ease.
