Good morning and welcome to this meditation designed to help you shift your mindset and step into the day with clarity,
Confidence and ease.
My name is Mark Rowland and I'll be guiding you through this short but powerful practice.
Maybe you woke up feeling tired,
Overwhelmed or maybe even a little grumpy.
Maybe today feels like a challenge before it's even begun and that's okay.
However you feel right now is valid but know this,
You have the power to reset.
This meditation is your moment to pause,
Breathe and consciously choose how you want to step into the day.
So find a comfortable position,
Sitting or lying down,
Close your eyes or lower your gaze and allow yourself to settle in to stillness.
Take a deep breath in,
Fill your lungs completely and then slowly exhale,
Letting go of any tension.
Again inhale deeply,
Feel the breath expand within you and exhale,
Releasing anything heavy or stuck.
One more time,
Breathe in deeply and breathe out.
Now just allow your breath to settle into it's natural rhythm,
Feel the gentle rise and fall of your chest,
Notice the cool air as you inhale and the warmth as you exhale.
As you breathe,
Let your body relax,
Relax your forehead and jaw.
Let your shoulders soften,
Feel the weight of your body sinking in to the surface beneath you.
You don't need to hold on to anything right now,
Whatever stress or resistance you carried on from yesterday,
Let it melt away with each breath.
This moment,
This day is new,
This breath is new and this space,
You can begin again.
Now,
Bring your mind to one thing,
Just one thing,
Something that you're grateful for right now.
It doesn't have to be something big,
Maybe it's the warmth of your bed,
The quiet of the morning,
The scent of fresh air or simply the fact that you are here,
Now,
Breathing,
Alive.
Feel that gratitude and let it expand within you,
Filling you with a quiet sense of peace.
Now,
Repeat these affirmations,
Silently or aloud,
Allowing each one to settle into your mind and body.
I choose to meet today with an open heart.
I am strong,
Capable and resilient.
I am in control of my mindset and I choose positivity.
I allow joy and ease to flow through my day.
I welcome new opportunities and embrace challenges with grace.
Breathe in these words,
Let them sink into your being,
Feel them as truths,
Not just words.
And,
If any resistance comes up,
Just notice it,
Without judgement,
If a part of you is struggling to believe these affirmations,
Then that's ok,
Just keep breathing and trust that with time,
They will begin to feel very real.
Now,
Gently bring your mind to the day ahead of you,
And instead of thinking about it with stress or dread,
Imagine yourself moving through it calmly,
Confidently and with ease.
See yourself getting out of bed feeling refreshed,
Stretching your body,
Breathing deeply,
Imagine the light of the morning warm in your skin,
Filling you with energy.
As the day unfolds,
See yourself handling things with grace and dignity.
Maybe challenges arise,
But instead of feeling overwhelmed,
You respond with clarity and composure.
Maybe there are unexpected moments of joy,
A kind conversation,
A small victory,
A peaceful pause amidst the busyness.
Picture yourself going through the day lighter,
Freer,
More at ease.
Hold on to this feeling,
Let it settle into your body,
Your breath,
Your entire being.
Now,
Gently bring awareness back to your body,
Wiggle your fingers and toes,
Roll your shoulders slightly,
Take one last deep breath in,
And exhale fully,
Releasing any lingering tension.
When you're ready,
Slowly open your eyes.
Today is yours.
It doesn't have to be perfect,
It doesn't have to be effortless,
But you have the power to decide how you will meet it.
So step forward with clarity,
Presence and an open heart.
You've got this my friend.
