Welcome and thank you for joining me this morning.
Make yourself comfy.
You might like to lie down,
Sit or even stand.
Whatever feels right for you this morning.
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 if you're sitting or lying down.
Notice the places where your body is being supported.
If you're standing.
Feel your feet making contact with the ground beneath you.
Notice any tension in your body.
Perhaps your shoulders,
Your face.
The muscles around your eyes.
Your jaw.
Allow any areas of tension to soften a little.
Take it gentle.
Easy breath in and a slow,
Soft breath out.
Perhaps take a moment to thank yourself for giving yourself this time.
For choosing to be here.
To pause.
To breathe.
And simply be.
If at any time during this practice your mind wanders.
As it naturally may.
Gently bring your awareness back to your breath.
Or back to my voice.
Now imagine being outside on a warm sunny day.
Perhaps somewhere you know.
Somewhere created entirely by your imagination.
Feel the earth beneath you.
Solid.
And steady.
Perhaps allow yourself to settle a little more deeply into that connection.
Gently rooted.
Grounded.
Supported.
Take a slow,
Easy breath in.
And as you breathe out,
Allow yourself to settle that little bit more.
Now become aware of the sky above you.
Perhaps imagine its vastness.
Open.
And spacious.
Us beneath you solid and steady.
Sky above you.
Open.
And free.
Perhaps notice a sense of balance.
A sense of being held between the earth and the sky.
Grounded.
Yet spacious.
Steady.
Get free.
Perhaps imagine the warmth of the morning sun on your skin.
And a soft breeze moving gently around you.
You don't need to imagine any of this clearly.
Simply allow whatever comes naturally.
Maybe you can hear birdsong.
Or the quiet sounds of the natural world waking around you.
Bring your awareness back to your breath.
Notice the gentle rhythm of your breathing.
And perhaps take a moment.
To appreciate this morning.
This moment.
You might bring to mind one small thing you're grateful for.
There's no need to search for something special.
Simply notice what comes.
And now.
Perhaps consider how you would like to meet the day.
Not what you need to accomplish.
How you would like to be as you move through it.
Maybe he was calm.
Or patience.
Curiosity.
Compassion.
Or simply with a little more ease.
You might choose a single word to carry with you today.
No need to search for the perfect word,
Just notice what comes.
Hold it gently in your mind.
Not as something you have to achieve,
But simply as a quiet reminder.
As you move through your day.
There may be moments when you can pause.
Notice the ground beneath your feet.
Take a long,
Slow breath in.
And a slow easy breath out.
And reconnect with yourself and the earth beneath you.
One breath can be enough.
One moment of noticing.
For now Simply rest here for a little longer.
Feel the earth beneath you.
The sky above you a gentle movement of your breath.
Grounded.
Yet spacious.
Steady yet free.
Breathing in.
And breathing out.
And when you're ready.
Begin to notice the space around you again.
Notice the sounds around you.
The temperature of the air.
And the feeling of your body.
Take a slightly deeper breath in.
And slowly breathe out.
Perhaps take another fuller breath.
Allowing a little more energy to return to your body.
Gently begin to move your fingers and toes.
Perhaps stretch your arms overhead.
Have a stretch and a yawn.
If you're standing,
Gently shift your weight from one foot to the other.
And when you're ready,
Slowly open your eyes.
Take a moment to notice the room around you.
And perhaps notice how you feel before moving on with your day.
Thank you for joining me this morning.
May you carry a sense of grounding,
Balance and calm with you as your day unfolds.
And remember,
One gentle,
Slow breath in and out may be enough.
One moment to pause.
One moment to reconnect with yourself,
The earth and the sky.
