Welcome,
I'm so glad you've joined me.
This practice is an invitation to begin your day with presence,
Ease and intention.
A few minutes to reconnect with yourself,
Your breath,
Your body,
Your inner steadiness before the world asks anything of you.
Let's start by finding a comfortable position.
You can sit upright or lie down,
Whatever feels most supportive for you this morning.
Let your body soften into the surface beneath you.
Feel yourself arrive,
Gently,
Kindly.
If it feels okay,
Close your eyes or simply lower your gaze and allow your focus to blur and soften.
Take a deep breath in through your nose and a slow breath out through your mouth.
Let's do that again.
Take a deep breath in through your nose and a slow breath out through your mouth.
Inhale deeply and exhale fully.
Let your shoulders drop a little,
Let your jaw unclench,
Let your belly be soft.
There's no right or wrong way to do this,
Just you,
Your breath and this moment.
You don't need to be anywhere else.
Now,
If it feels good to do so,
Place one hand over your heart and the other gently on your belly.
Feel the warmth of your own touch.
Let it remind you,
You are here,
You are safe,
You are supported.
Begin to feel the natural rhythm of your breath.
No need to control it,
Just notice.
The inhale and the exhale.
Like the slow rise and fall of a gentle tide,
Arriving,
Releasing,
Again and again.
Now in your mind's eye,
Imagine yourself stepping into a quiet forest at first light.
The path is soft beneath your feet,
Cushioned with fallen leaves,
The trees stand tall and ancient around you.
There's a golden mist in the air,
The sun just beginning to rise.
As you breathe in,
Take in the earthy scent of the forest floor,
Damp with morning dew.
As you breathe out,
Feel your worries begin to melt into the soil,
Held by something much bigger than you.
With each step,
Feel yourself arriving more fully in this inner landscape.
A quiet place of knowing,
Of stillness,
Of connection.
Birdsong gently begins to echo through the branches.
Light glimmers through the leaves.
You are not alone here,
This place lives within you.
It's a refuge,
A reminder.
Pause here for a few moments.
Breathe in the peace.
Breathe out the tension.
Let nature hold you.
Now,
Let's welcome in a few gentle affirmations to anchor you this morning.
You can repeat them softly in your mind or just let them settle in your heart.
I welcome this new day with an open and curious heart.
I am grounded,
Calm and ready to begin.
I trust in my ability to navigate what lies ahead.
My breath is my anchor,
My presence is my power.
I carry peace within me wherever I go.
Let these words linger.
Just sit with them for a moment.
Take another slow breath in.
And a steady breath out.
Relax.
Let your shoulders soften again.
Notice how your body feels now and how the breath continues to support you.
Now,
Begin to gently return your awareness to the space around you.
Feel the surface beneath your body,
Solid,
Stable,
Holding you.
Wiggle your fingers and wiggle your toes.
Roll your shoulders if that feels good.
Maybe offer yourself a stretch,
A yawn or even a soft smile.
If your eyes are closed,
Gently blink them open,
Letting the light return slowly.
This morning you've given yourself a beautiful gift.
A few sacred minutes to return to your own rhythm.
To breathe and to root into something deeper than the to-do list.
Know that you can return to this calm any time throughout your day.
It's always within you,
Always available.
Wishing you a peaceful,
Present and grounded day ahead.
And I hope you come back tomorrow.
Namaste.
