Welcome.
So in this meditation,
You'll be guided to gently bring your awareness into your inner world.
Find rest.
Allow the nervous system to relax before your day begins and at the end have a little time to set some positive intentions for your day.
This meditation is specifically designed to have little more space for you to meditate.
So as we go along in the practice,
I will gradually allow more time in between guidance.
This can be really helpful as it allows space for you to really deepen into your own direct experience.
As we begin,
Find yourself somewhere really comfortable to be.
Maybe you're sitting on a meditation cushion.
You're welcome to sit in a chair if that's more comfortable.
And supportive for you.
And if you need to,
You're obviously welcome to lie down.
As long as your body is relaxed and natural.
There's no need to hold yourself tight or rigid.
This is the space to let go of that.
Just breathing naturally.
Allowing the breath to flow in and out with ease.
Becoming aware of the sensations of that breath in your body.
Taking your awareness down to your belly.
Noticing the sensations of your belly rising and falling as you breathe.
Not trying to hold your awareness there.
But rather allowing yourself to be curious.
Whenever your mind drifts off in thought or you're distracted in some way during the meditation.
There's never any need to judge yourself or try stop the thoughts or distraction.
As you notice it,
Just let go of it.
Let it be.
And very gently bring your awareness back to your breath again.
And the sensations of the breath in the body.
Breathing.
Relaxing.
Resting.
Now gently taking your awareness down to your sense of ground.
The cushion below your bottom.
The ground below your feet.
A chair or bed supporting your body.
Notice how that ground pushes up from below and supports your whole body.
And how gravity and the weight of your body rests down into that sense of ground.
And the sensations of where your body comes into contact with that ground.
As you breathe,
As you rest in that ground.
Each time you breathe out.
Allowing your body to release and relax.
Really allowing your body to deepen into that experience of relaxing each time you breathe out.
As you relax there,
Held by the ground.
Allow your awareness to gradually come up into your body.
Becoming aware of all the sensations and feelings in and around your body.
Could be kind of like you're inside a dark cave.
Shining a torch round the cave to see what's there.
Not needing to get entangled in any thoughts around what you notice.
Push anything away or change anything.
Just being curious.
Open.
And allowing everything to be as it is.
As you rest there held by the ground.
Breathing.
Being aware of all the sensations and feelings in the body.
Allow yourself to open to something deeper.
A little more subtle.
You may begin to notice in your body a sense of aliveness.
And inner vitality.
A vibrancy within the body.
It's not something that you can hold in your awareness.
But just allow yourself to open to it.
And noticing that sense of vitality.
Maybe you feel it as energy or vibration in the body.
Feeling of being alive.
Let yourself rest in that and enjoy it.
And now as you rest in the body.
Vibrating with your sense of aliveness.
Relaxing still into your sense of ground.
Let's take a little time to set some positive intentions for your day ahead.
But what I really want you to do is to feel this in your body.
So instead of just listing these things in your mind,
I want you to feel those intentions in the body.
So think about what it is that you want from this day ahead.
And reflect on any challenges that you might face in this day.
It might be outer challenges from something going on in your life.
Or they could be inner challenges where you're dealing with pain or emotions.
And then really set some intentions for yourself.
Of how you're going to deal with these challenges as they arise.
But again,
Very importantly,
Instead of just saying it in your mind.
Really feel it in your body as if you've already dealt with it in the most incredible way.
So really feel the positivity of that and let that sink into your experience.
I hope that you're feeling rested,
Reset and inspired for your day ahead.
Now all you need to do is go out and enjoy it.
Have a wonderful day.
