Welcome everybody to a nice morning meditation.
I invite you to sit comfortably and gently close down the eyes and allow yourself to come into the body.
Taking some nice deep breaths.
Welcoming in the freshness of this new morning,
This new dawn.
And we'll start with a simple body scan.
Checking in with ourselves,
Making sure we're comfortable.
So starting with the legs and feet.
Become aware of the legs,
Neatly folded on your cushion or bolster.
Become aware of your buttocks and make any little adjustments that you need.
Now turning your attention to the lower back.
Allow the lower back lower spine to just gently balance on the pelvis.
Allowing your tummy to relax.
The upper back.
The sides and chest.
Shoulders.
The neck and the head.
And you might just gently rock backwards and forwards.
Allowing your spine to settle into a comfortable alignment.
Gently move your head side to side,
Up and down.
Perfectly balanced.
No pressure,
No tension.
Simply sitting.
Feel your arms relax.
Hands gently resting in for the lap.
Fingers completely at ease.
And again,
Taking the time to make any small adjustments.
Remembering the aim of meditation is to be kind and compassionate to ourselves.
You might bring your attention back to the breath.
And it's always nice when you start a meditation,
Especially a morning meditation like this,
To set a small intention for yourself.
Could be something really simple,
Like just a little meditation.
Today,
I'll move through my day with a sense of joy and ease.
Letting life flow through me.
Let the intention settle.
Bring a smile to your face.
And relax.
And as you quieten,
You might start to notice the sounds around you.
Sounds of birds in the garden outside.
Sounds of traffic.
Maybe the sounds of the wind.
Start to notice the sounds inside your room.
And then bring your attention to the sound of your own breathing.
You might even contract the back of your throat.
A little.
To produce an oceanic breath.
Listening to the sound of the breath,
Like waves.
Rolling in,
Rolling out.
A beautiful natural rhythm.
Feel the coolness of the in-breath.
The warmness of the out-breath.
This is the experience of your own breathing.
The deep knowing of breathing in and breathing out.
Every breath like an act of grace.
Bringing a sense of calmness and serenity.
A sense of equanimity.
Ready to start your day.
And may you go forward with ease.
With grace.
