A morning meditation by the Mindful Life Coach.
Good morning and welcome to this meditation.
Relax into a comfortable seated position.
You may wish to sit upright in a chair or lay down on a mat.
Gently closing your eyes or softening your gaze,
Bring your attention to your breath.
Inhaling the cool clean air through your nose,
Exhaling the warm air out through your mouth.
Noticing the steady rise and fall of your chest as you take a breath in and out.
Observing your breath in this moment.
Feeling your body sink into a deeply relaxed state with each exhale.
Not trying to control your breathing in any way,
Just observing its natural rhythm.
And if you notice your mind wander,
Which it almost always certainly will,
Acknowledge it fondly,
Like a toddler who's wandered off their mat without you realising,
And gently bring your attention back to your breath,
Allowing you to anchor yourself into this very moment.
Now imagine that you are standing on a deserted beach of perfect white sand.
Majestic palm trees drape all around.
The dawn is starting to break.
The sky is a royal blue.
If you look to your left,
You can still see the silver moon beaming in the sky.
And to your right,
You can see the sun starting to rise above the horizon,
Colouring the sky in vibrant shades of orange and pink and purple.
You can feel the soft warm sand beneath your feet,
And you can hear the sound of the waves gently crashing on the shoreline.
This is a setting where your clearing will take place,
Where your energy will be restored,
And where you will consciously create your day.
Begin by imagining any negative energy that you might be holding onto as dull grey sticky sand covering your skin.
This sand may represent the memory of an unwanted dream you had.
Perhaps you woke up with undesirable thoughts.
Maybe you had a difficult start to the day.
This sand represents the energy of that which is weighing you down and no longer can move you.
Now imagine a warm breeze blowing over you,
Strong yet kind,
Dislodging each grain of sand until they all fall to your feet.
And then,
When you are ready,
See the waves wash those grains of sand away,
Carrying them into the deepest depths of the ocean where they can be cleansed and purified,
Freeing your mind and body of their influence.
The sun smiles down on you as it has now fully risen into the sky,
And you sit on the warm white sand ready to fill yourself up with positive energy.
Imagine a pure white ray of sunlight beaming down and entering your body from the top of your head,
Filling you up,
Energising you,
Healing and protecting you for this day.
Visualise or even try and feel this brilliant light flow over you and through you as it begins to fill the crown of your head,
Flowing down to your eyes,
Your nose,
Your mouth,
Your cheeks,
Your ears,
Down to your chin.
Let the light flow down the back of your head,
Down to your neck,
Down to your ears,
Flow down the back of your head,
Down to your neck,
Over your shoulders,
Down your arms,
To your elbows and forearms,
All the way down to your hands and to the tips of your fingers,
See the light flow down your chest,
Past your lungs,
Your heart,
Down your stomach,
See the light flow down your back,
Circling your spine as it moves down.
Allow the light to flow into your groin,
Your buttocks,
Filling up these areas before flowing down through your thighs,
Down to your knees,
Down your calves,
Past your ankles and into your feet.
And just as the light fills up your last little toe,
See and feel your entire body glowing pure white light from the inside out,
Radiating,
Energising,
Tingling even.
Bring your hands together and start rubbing them quickly back and forth.
Take deep breaths in and out as you do this,
And when you are ready,
Lift both hands up above your head,
A foot apart,
And feel the sensation of the energy that you have created tingling away,
Reminding you that you are energy yourself,
Just like the sun,
Powerful and capable of great creation.
You may now place your hands back on your lap.
You'll probably notice the tingling continue during the rest of the meditation.
Continue to take a deep breath in through your nose and out through your mouth,
And as you take your next breath in,
Let it ignite that core part of you that knows your dreams,
Your wishes and deepest desires,
That part of you that knows what is best for you and your greatest good.
When you are ready,
You may begin to set your intentions for the day.
When you are ready,
You may begin to set your intentions for the day.
This may look like a movie playing in fast forward in your mind.
You may like to have a bird's eye view,
Seeing yourself move through the day,
Or you may prefer to see your day play out through your own eyes.
Try to see it in colour,
Add sound if you like,
And try and experience how it would feel for your day to flow like this.
When you are ready,
Ask yourself the following four questions.
What would you like to experience on this day?
Take a minute to visualise your day as you move from the morning to the afternoon,
Through to the evening,
Until it's time for bed.
What would you like to experience?
How would you like to feel on this day?
Name the emotions.
What do these emotions feel like?
It helps to remember a time when you last felt the way you want to feel in order to trigger the emotional memory.
You may wish to place your hand on your heart if you want to access a particularly strong emotion.
What do you want to experience on this day in terms of your emotions?
What do you want to experience on this day in terms of your emotions?
What can you do to be kinder to yourself on this day?
This can be an act of self-care,
Choosing kinder self-talk words,
Or even saying no to others,
Because sometimes this is needed in order to say yes to ourselves.
And finally,
What can you do to be kinder to others?
We are all interconnected in some way.
Droplets in a very large ocean.
To be kind to others is to be kind to ourselves.
Sometimes it's the little things that we do for each other that has the greatest impact.
So what can you do to make someone else's day a little brighter,
A little lighter today?
Now that you have set your intentions,
Continue to breathe in through the nose and out through the mouth.
Thanking yourself for taking this time to clear your energy and consciously create your day.
Finally,
As you take your next breath in,
Place your hand on your heart and give thanks for the things that you have memorized in this day.
You take your next breath in,
Place your hand on your heart and give thanks for the things that you have been blessed with.
Whether you focus on the big things like your health,
Your family,
Your home,
Or the smaller things like your comfy bed,
The sun greeting you through the curtains,
The quiet minutes you have to yourself before everyone gets up.
Sometimes it's the little things that make our experience of this life truly magical.
When we notice the light of even the smallest of blessings,
It can outshine even the darkest of shadows.
So try and think of at least five things that you are grateful for in this moment and fill your gratitude for those things with all of your heart.
Being conscious of our blessings is how we identify even more things to be grateful for.
So be sure to look out for further blessings no matter how small as you move through your day.
For what we focus on is magnified and the light of gratitude is something we all need to shine bright in our lives if we are to truly appreciate the gift this life can be.
And now,
Taking a final deep breath in through your nose,
Begin to wriggle your fingers and toes and come back into the room and this moment.
Resume your breathing back to its natural rhythm,
Move your head gently side to side,
And when you are ready,
Open your eyes.
Give thanks once more and begin your day.
