Good morning.
I'm so glad you're here.
Right now in this quiet moment the day hasn't yet started.
Nothing has demanded your attention.
Nothing has pulled you in any direction.
This time.
Right here,
Right now.
Is yours.
This meditation is about intention,
Not goals or plans or productivity,
Just a simple quiet act of choosing who you want to be before the day gets hold of you.
And we're going to do it in five breaths.
So find a comfortable position.
SIT-IN is ideal for this one.
Both feet flat on the floor,
Hands resting loosely in your lap,
Spine gently lengthened.
Let your shoulders soften,
Your jaw unclench,
Your face relax.
And when you're ready.
Gently close your eyes.
We're going to take five breaths together.
Each one has a purpose.
Each one asks something simple of you.
Just to breathe.
To hold for a moment.
And to let go.
So the first breath is for arriving.
Breathe in slowly through your nose.
Hold gently at the top.
And exhale fully through your mouth.
Feel yourself land in this body,
In this morning,
In this day that is just beginning.
You're here.
This is the starting point of everything.
The second breath is for releasing yesterday.
So breathe in Hold.
And then as you exhale,
Let yesterday go.
The unfinished thoughts,
The small frustrations,
The things that didn't go as you hoped,
They belong to yesterday.
You don't need to carry them into today.
Let the exhale.
Take them away.
The third breath is for your body.
So breathe in deeply,
Feel the air move into your chest,
Your belly all the way down and just hold it there for a moment.
And exhale nice and slowly.
This body carried you through everything yesterday and it's here again this morning.
Still breathing,
Still showing up for you without being asked.
Just take a moment to appreciate that.
The fourth breath is for openness,
So breathe in.
And as you hold,
Imagine creating space.
Space in your chest,
In your mind,
In your day.
Room for something unexpected,
Something good,
Something you couldn't have planned for.
Today's Things You Don't Know About Yet.
And now exhale.
And breathe out room for them.
The fifth and final breath is for intention.
This one is yours to fill.
Breathe in slowly,
And as you hold,
Let one word come to mind,
Just one.
Don't search for it,
Let it arrive.
Maybe it's calm or brave or kind or open or steady or present.
Whatever word comes,
Hold it there with the breath.
And now as you exhale let it move through you quietly like a current beneath everything else.
That word is yours for today.
A quiet compass.
A gentle reminder of who you're choosing to be.
Now with your eyes still closed,
Bring a soft awareness to the day ahead.
Not planning,
Not scheduling,
Just a gentle sense of it.
The conversations,
The moments,
The spaces between things Imagine yourself moving through all of it carrying that one word.
Not perfectly,
Not without difficulty,
But with something steady underneath.
A thread you can return to whenever the day pulls you off balance.
Because it will.
That's what days do.
And when it does,
You don't need to do anything complicated.
One breath.
Your word and your back.
Now silently say this to yourself and let it settle.
Today I choose how I show up.
Whatever comes.
I am enough to meet it.
Let that land.
Let it be true.
Now very gently begin to bring your awareness back to the room around you.
Notice the sounds of the morning,
Whatever they are,
Near or distant.
Let them remind you that the world is beginning quietly around you.
Feel the weight of your body in your seat,
Your feet on the floor,
Your hands in your lap,
The temperature of the air on your skin.
Take one last breath in.
Hold it.
And exhale slowly and completely.
Begin to soften your gaze behind your closed eyes and when you're ready gently let them open,
Slowly without rushing,
Let the light come in gradually.
And welcome back You've just done something most people never do.
Chosen consciously and quietly who you want to be before the day had a chance to decide for you.
Carry your word with you today,
Let it be your compass,
Simple,
Quiet and entirely yours.
And tomorrow morning come back,
The five breaths will be here and so will I.
Sending you love and light for everything this day brings.
