Hello.
And good morning.
It's really nice to have you here this morning.
I hope you've got yourself a nice cup of tea or coffee or whatever you enjoy drinking first thing in the morning.
I'm Mark and I thought we could just spend a few minutes together before the day properly gets underway for us.
Just you,
Your morning drink.
And a little time to yourself.
And I love for this to become a familiar part of your morning,
A small ritual you can look forward to,
Even on those days when you've got plenty of other things on your mind.
So find yourself a nice comfortable place to sit.
You can keep your eyes open throughout our time together.
In fact.
I'd encourage you to because we're going to bring our attention to the simple pleasure of enjoying.
That morning drink.
So let's begin.
Right there.
Take your cup.
Into your hands.
And really feel its weight.
It's shite.
And a warmth coming through the sides of the cup or mug.
Notice how it feels against your fingers and hands.
And before taking another sip.
Bring the cup.
A little bit closer.
Notice the smell,
The aroma.
And then.
.
.
When you're ready.
Take a sit.
Really giving yourself time to taste it.
Oh,
That's nice isn't it?
How often do we make ourselves a morning drink?
Only to leave it sitting beside us as we get in distracted by everything else in the morning.
Perhaps we've already picked up our phones and started reading messages.
Or begun thinking about what else needs doing.
And that's totally understandable,
But.
.
.
I wonder how it might feel to make this first cup of the day an opportunity to enjoy just a few minutes of mindfulness.
A little invitation to slow down and notice that the morning has come.
Has arrived for us.
Say.
Let's just stay here for a moment.
Notice the room around you.
Maybe there is sunlight beginning to find its way in through your windows.
You may be lucky enough to hear birdsong outside.
Or perhaps a little traffic in the distance or the familiar sounds.
Of your home waking up.
Just listen for a moment.
Notice your breathing too.
There's no need to change it,
Just let yourself breathe comfortably.
As you sit here with your drinks.
We've already begun our meditation.
Nothing complicated.
We're simply paying attention to the morning that we are actually experiencing.
Now,
I'd like you to bring a little appreciation into this moment.
Look down at that.
Cup in your hand.
And think about all the times that you have enjoyed a drink like this.
Perhaps you are sitting with a friend,
Sharing a conversation.
Or enjoying a peaceful morning at home before everyone else wakes up.
Our daily routines can hold some very happy memories and I wonder if you can remember a morning when you felt particularly content.
Take your time.
You may remember where you were,
Who you were with,
The feeling of having nowhere that you needed to rush off to.
Allow yourself to enjoy that memory.
For a few more moments.
And now.
Come back to your cup.
And take another sip.
This is a good opportunity to ask yourself.
How you're feeling today.
Just a little.
Friendly checking.
How are you this morning?
Some mornings we wake up feeling full of energy raring to go.
And other mornings.
We may take a little longer.
And on those days.
I think it's especially important to treat ourselves with a bit of patience.
We don't need to demand an immediate improvement in our mood.
We can give ourselves time to wake up,
Settle in and gradually find our way into the day.
So whatever you have noticed about how you're feeling,
Acknowledge it.
Acknowledge it with kindness.
Now I'd like us to think about.
The hours ahead.
But not to start planning every detail.
But to consider.
How we'd like to approach today.
Imagine that just as you're choosing to enjoy your morning drink.
You can also make a small choice about the attitude you'd like to bring into your day to day.
How would you like to treat yourself today?
Maybe you've been putting yourself under a lot of pressure lately.
And if so,
You could give yourself permission to take things at a more manageable pace.
Or perhaps you like to be more present with the people around you.
To really.
Listen when somebody speaks.
To enjoy a conversation without already thinking what comes next.
Just see if you can think about what would feel helpful.
Thank you.
And as you hold your cup.
Choose a simple intention.
You might say to yourself.
Today,
I'll remember to enjoy the little moments.
Or if you prefer,
You can find words of your own.
Here's a little idea I'd like you to try if you can.
Throughout the day.
Whenever you pick up a cup or glass to have a drink.
Use that moment as a reminder.
To return to yourself,
Just for a few seconds,
Feel the cup in your hand and notice your and remind yourself of the intention you made this morning.
You don't have to stop everything you're doing.
It's a simple habit you can practice.
Wherever you happen to be.
A little moment of mindfulness woven into ordinary life.
And the more familiar that becomes,
The easier it may be to remember.
Before we finish this morning.
I wonder if there's anything you're looking forward to today.
It could be a person you're going to meet,
A place that you enjoy visiting,
Or maybe just the simple pleasure of having some time to yourself later.
See what comes to mind for you.
And if you haven't got anything planned,
Perhaps you could make a little room for an activity that you enjoy.
Even ten minutes or so devoted to a favourite hobby or pastime can give us something pleasant to anticipate.
You can decide that later,
But for now,
There is no hurry.
Let's return once more to the cup in your hands.
Feel its warmth in.
Enjoy another sip,
If you have any left.
And take one comfortable breath.
.
.
I really hope you've enjoyed our little morning ritual here today.
I hope it's given you a chance to settle into the day and appreciate a few good things in your life.
And remember to make a little time for yourself,
Because you deserve that.
And tomorrow morning.
When you're making your morning drink of tea,
Coffee,
Or whatever you prefer to drink,
I'd love you to think of this as an invitation to join me again,
If you'd like.
And we can begin the day together,
One cup at a time.
Thank you so much for sharing your morning with me.
Enjoy the rest of your drink,
If you have any left,
And have a beautiful rest of your day.
Go in peace.
Namaste.
