Hello and welcome to Morning Motivation.
Beginning the day with willingness and warmth.
My name is Mark Rowland and I'm so grateful you've chosen to take this short morning practice with me to help you begin the day with steadiness,
Encouragement and hopefully a sense of gentle momentum.
You don't need to feel inspired already and you don't need to be in a good mood.
You're simply showing up and that's enough to begin.
So allow your body to settle wherever you are,
Sitting,
Lying down or even standing.
Take a natural breath in and a soft breath out.
Let the day be here.
Let yourself be here within it.
Bring attention into the body.
Notice the weight of yourself being held.
Feet on the floor or body on the chair or bed.
Just feel into that sense of contact and supportedness.
You might gently lengthen your spine,
Not forcing it though,
Just allowing a little more uprightness.
A posture that says to the morning,
I am here.
Take another slow breath in through the nose and a flowing exhale through your mouth.
With each exhale,
Allow the body to soften just a little.
Not collapsing,
But just releasing unnecessary tension now.
Now bring to mind the simple fact that this here is a brand new day.
Not a perfect one and probably not a problem-free one,
But a fresh stretch of time in which something supportive can happen.
You might like to silently say to yourself the following.
Today,
I meet what comes with a little more kindness.
Today,
I move at a pace that supports me.
Today,
I allow progress to be gentle but real.
Let those words land without effort.
Today,
I meet what comes with a little more kindness.
Today,
I move at a pace that supports me.
Today,
I allow progress to be gentle but real.
Notice how motivation here isn't pressure.
Motivation is through willingness.
It's the quiet decision to participate in the day that belongs to you.
Now bring awareness to the heart area or the center of the chest.
Imagining a sense of warmth there.
Steady and present.
This warmth represents your inner encouragement.
The part of you that wants you to do well,
Wants you to feel supported and wants you to keep going.
You might like to offer yourself a few phrases slowly.
I am allowed to begin where I am.
I can take this day one step at a time.
I can take this day one step at a time.
Effort and ease are existing together.
If your mind wanders,
That's fine.
Each return back is part of the practice.
Begin to feel the energy of the body waking up now.
The breath moving a little more freely.
The sense of readiness,
Even if it feels subtle.
Picture yourself moving into your day.
Not rushing and not avoiding.
Simply engaging with the day.
You might like to set up one simple intention.
Such as,
I will treat myself with respect today.
I will do what I can and let that be enough.
I will notice moments that support me.
Let the intention be like light.
Like the intention is placing a compass for you.
Not a demand.
Take one deeper breath in now.
And a slow steady breath out.
Feeling in to the body again.
The room and the space around you.
The day waiting for you.
As you open your eyes or prepare to move on.
Remember this.
Motivation doesn't have to shout.
Because it can walk beside you.
May you carry this steadiness with you.
As you begin your day.
Thank yourself for taking these minutes and when you're ready.
Go gently step into your day.
Thank you for joining me.
Have a beautiful rest of your day.
Go in peace.
Namaste.
