A Fresh Start

This guided meditation gently invites you to begin your day with a fresh start, gratitude, and compassion.

We begin with soothing breathwork, using your breath as an anchor to settle your mind and body. Breathwork is followed by a full body scan, bringing awareness to areas of tightness and discomfort, and consciously softening them with compassion and ease. Next, allow positive affirmations to settle deeply within your being, before concluding your practice. Allow your mind to quiet and your body to release all that no longer serves you. This practice is an invitation to surrender, restore balance, and emerge feeling lighter, clearer, and more connected to your inner peace. Perfect for all levels, no prior experience is needed.

Transcript

Welcome to this morning meditation,

Today we embrace the theme of a fresh start,

A chance to step into the new day with clarity and purpose.

It's easy to get caught up in the past,

Replaying moments from yesterday,

Last week,

Or even last year,

But this morning we'll let go of what's behind us and focus on the present.

Together we'll cultivate intention,

Strengthen self-belief,

And open our hearts to the possibilities this new day holds.

Let's begin our meditation with a moment of reflection inspired by the wise words of Thich Nhat Hanh,

Waking up this morning I smile,

24 brand new hours are before me,

I vow to live fully in each moment and to look at all beings with eyes of compassion.

As we settle into this space,

Let these words remind us of the gift of this new day,

A blank canvas filled with opportunity,

Intention,

And presence.

Together we will embrace the beauty of beginning again,

Anchoring ourselves in gratitude and the promise of the moments ahead.

Begin by lying down in a comfortable position where you can feel fully supported by the earth beneath you.

Feel free to sit if that's more comfortable.

You can use props like a bolster,

Blankets,

Or pillows.

When you're ready,

Close your eyes and tune into your senses.

Notice sensations that are felt,

Such as the connection between your body and the earth beneath you.

Tune in to any sounds around you,

Such as birds chirping or your fan softly blowing.

Maybe you smell your sheets or a pot of coffee being brewed.

Now bring your awareness to the breath.

By focusing on the breath,

We anchor ourselves in the present moment,

Using the breath as a focal point in meditation is powerful because it is always with us throughout our lives.

Deep intentional breathing engages the parasympathetic nervous system,

Which triggers the body's natural relaxation response.

Simply observe your breath as it flows naturally in and out.

Feel the cool air from the inhale and the warmth of each exhale.

This breath keeps you alive and serves as a reminder that you have been given another day to live on this earth.

With each inhale,

Imagine that you are drawing in a sense of grounding connecting to the earth beneath you.

With each exhale,

Release anything that feels heavy,

False,

Or out of alignment.

Picture each breath releasing tension as though each exhale carries away a little more than the last.

If your mind begins to wander,

That's okay.

Simply guide your focus back to your breath.

It might be helpful to acknowledge each inhale with the word rising,

And each exhale with the word falling,

Rising,

Falling.

Let each inhale bring a sense of peace and each exhale release any lingering chaos.

Inhale calm,

Exhale stress.

Allow your breath to anchor you in the present moment and gently guide you into a deeper sense of ease,

Preparing you for the fresh possibilities of this new day.

Let's move our awareness through the body now,

Inviting any tension to dissolve.

Begin with your right foot,

Feel each toe and the whole foot softening.

Let this relaxation flow up through the ankle,

To your shin,

Calf,

Knee,

And thigh.

Feel your whole right leg grounded and at ease.

Shift to your left foot,

Noticing each toe,

Then the whole foot relaxing.

Let the ease travel up your ankle,

Your shin,

Calf,

Knee,

And thigh.

Both legs now feel heavy,

Supported,

And deeply grounded.

Bring awareness to your right hand,

Feel each finger softening.

Let this ease extend to your wrist,

Forearm,

Elbow,

Upper arm,

And shoulder.

Now shift to your left hand,

Relaxing each finger,

Then the wrist,

Forearm,

Elbow,

Upper arm,

And shoulder.

Feel both arms completely relaxed and supported.

Move awareness to your back,

From the sacrum,

To the low back,

The middle back,

The upper back,

Where the spine meets the skull,

Softening each part.

Notice your abdomen,

Chest,

And breath,

Releasing any tightness.

Relax your neck,

Jaw,

Face,

Letting the forehead and eyelids soften completely.

Finally,

Bring awareness to the crown of your head and sense your entire body,

From head to toe,

Grounded,

Supported,

And at ease.

And now,

Let's transition to affirmations to set a positive and intentional tone for the day.

I will say several affirmations and I invite you to repeat them silently or out loud,

Whichever ever feels most comfortable for you.

Take a deep breath in,

And a slow breath out,

And as you listen,

Let these words resonate within you,

Anchoring into the core of your being.

I release yesterday and embrace the possibilities of today.

I am optimistic because today is a new day.

I am full of potential.

I am growing every day.

I am grateful for the opportunities in my life.

I have everything I need to succeed.

I am capable,

Strong,

And ready to take on this day.

I am grounded,

Calm,

And at peace.

I give myself and others grace to make mistakes.

I trust myself and the path I am on.

I am valued.

I am worthy of good things.

I live in the present moment.

I am resilient.

I welcome joy and abundance into my life.

I am confident in speaking my truth.

I am listening and open to messages from the universe.

I radiate positivity.

I welcome what is.

I welcome what comes.

I am enough,

Exactly as I am.

Take another deep breath in,

Allowing these affirmations to settle within you.

As you exhale,

Let go of any doubt or hesitation,

Trusting in the strength and peace you've cultivated.

Carry these words with you into the rest of your day,

Knowing you can return to them whenever you need.

Slowly,

When you feel ready,

Shift your attention back to your breath and the room around you.

Notice the steadiness of your inhale and exhale.

Notice the gentle rise and fall of your abdomen.

Tune into the external world,

Allowing your senses to regain control.

Begin to introduce small movements,

Gently wiggling your fingers and toes,

Grounding yourself back in this moment.

Take one last deep breath in and a long,

Gentle exhale.

As you prepare to carry this sense of grounding and intention into your day,

Know that you hold the power to embrace whatever comes your way with grace and presence.

I hope that today brings you moments of joy,

Connection,

And something truly wonderful.

May the energy and peace you've cultivated here stay with you,

Guiding you through all that lies ahead.

When you're ready,

Gently open your eyes,

Returning to the room.

Thank you for sharing this moment with me.

Until next time,

Goodbye.