Welcome.
And thank you for joining me this morning.
Get yourself comfy.
You might like to sit or lie down.
Take a moment to really settle.
Notice the gentle rhythm of your breathing.
Not trying to change anything.
Simply noticing.
The movement of your breath.
The rise and fall of your chest or belly.
Notice the support beneath you.
Notice any tension in your body.
Let your shoulders relax.
Allow your face to soften.
The muscles around your eyes.
Your jaw.
Allow your forehead to smooth.
Let your whole body soften.
Take a gentle,
Deep breath in.
And a slow,
Soft breath out.
Perhaps take a moment to thank yourself for giving yourself this time.
Or choosing to be here.
To pause.
To breathe.
And simply be.
Take another gentle,
Easy breath in.
And a slow,
Soft breath out.
And again,
Take a deep breath in.
And a slow,
Steady breath out.
If at any time during this practice your mind wanders.
As it naturally may.
Gently bring your awareness back to your breath.
Back to my voice.
Now imagine that you are standing outside on the grass.
It might be in your garden or a park.
Or somewhere in the countryside.
Perhaps somewhere you know.
Or somewhere created entirely by your imagination.
Sun is just beginning to come up.
Watch it slowly rising in the sky.
There's nothing you need to see clearly.
Simply allow your imagination to bring whatever comes naturally.
You can start to feel the gentle warmth of the sun.
On your face.
On your arms.
Breathe in that warmth.
And gently let it go.
Maybe you can feel a soft breeze on your skin.
Listen for the sounds around you.
Birds singing leaves softly rustling.
Quiet sounds of the natural world.
Waking up around you.
Maybe you can smell the fresh grass.
Or some flowers.
Or the earth itself.
Now noticing the earth beneath your feet.
Imagine yourself sinking a little more deeply into that connection.
Rooted.
Rounded.
Supported.
Connected.
As you breathe in Breathe in the warmth of the sun.
And as you breathe out Allow that warmth to flow outwards.
This could be to someone you love.
Someone you care about.
Imagine them surrounded by this warmth.
Wishing them peace.
Happiness and well-being.
Now bring to mind someone who may be going through a difficult time.
Someone who could use a little kindness and support.
Take another deep but gentle breath in.
Taking in the warmth of the sun.
And as you breathe out,
Imagine sending some of that warmth.
Surrounding them gently.
Wishing them peace.
Happiness well-being Take another deep but gentle breath in.
Taking in the warmth of the sun.
And as you breathe out,
Visualize that warmth.
Extending a little further.
To someone you know less well.
Someone you may pass in your everyday life.
Perhaps someone you barely know?
Wishing them peace.
Happiness and wellbeing.
Then perhaps allow the warmth to spread further still.
Beyond the people you know,
Out into the world around you.
All living things.
Wishing them peace.
Happiness and well-being.
And finally.
.
.
Allow some of that warmth and kindness to return to you.
Wish yourself peace.
Happiness and well-being.
You too are part of this circle of loving-kindness.
Take another slow,
Easy breath in.
And a long,
Gentle breath out.
And allow yourself to feel connected.
The earth beneath your feet.
The sky above you.
To the air around you.
To the natural world.
And to all things.
And as you rest in that feeling of connection.
Take a moment.
To give thanks.
For the warmth of the sun.
The earth beneath your feet.
The sky above you.
The air around you.
The birdsong.
The trees and plants.
The rivers and seas.
The natural world that surrounds and sustains us.
Or perhaps something entirely different comes to mind.
Or someone.
Whatever it is.
Allow yourself a few moments to appreciate it.
And now.
Looking at the day ahead.
Consider how you would like to meet it.
Not what you need to achieve or things you need to do.
How you would like to be as you move through your day.
You might like to set an intention for the day ahead.
This might be.
.
.
I will be kind to myself.
I will be kind to others.
I will meet the world with curiosity.
Or perhaps I will meet the world with patience.
Maybe choose one of these or simply allow your own intention to arise.
Sit with that intention for a moment.
Now simply rest here for a little longer.
Of the earth beneath you.
The warmth of the sun.
Gentle movement of your breath.
And if your mind wanders,
As minds naturally do,
Gently come back to the feeling of your breath.
You might like to count the movement of your breath.
From 1 to 10.
Then begin again at 1.
If you lose your place.
Just start at one again.
Or simply rest your awareness on the natural rhythm of your breath.
Stay here with your breath.
Until you hear my voice again.
And now Begin to allow your awareness to expand beyond your breath.
Notice your whole body.
The weight of your body.
The support beneath you.
Return back to the feeling of your feet on the grass.
Grounded.
Supported.
Connected.
Of the warmth of the sun.
Gently breathe in that warmth.
Love.
Energy.
Softly breathe out.
Sending the warmth out into the world once more.
Gradually begin to notice the space around you.
Becoming aware of sounds.
Nearby.
Further away.
Take a slightly deeper breath in.
And a long,
Gentle breath out.
Take your time coming back.
Begin to bring a little movement into your body.
Perhaps wiggling your fingers and toes.
Maybe have a stretch or a yawn.
Gently moving in whatever way feels good this morning.
And when you're ready.
Slowly open your eyes.
Allow them a moment to adjust,
Taking in the light.
The colours and the space around you.
Thank you for joining me this morning.
May you carry a little of this sense of grounding.
Calm and connection with you as your day unfolds.
