This is a meditation that you may choose to use when you are just starting your day,
Perhaps if the weather allows outside,
Or just getting yourself comfortable,
Preferably sitting upright.
And just starting your practice this morning by just taking a look around what's happening right now where you are,
And noticing your approach to this,
If it's a quick scan,
If the mind is distracted or creating thoughts at this time,
Or if there's more ease and awareness as you take a look around and see what's here this morning,
Whether there's a blue sky,
Or rain,
Wind,
Perhaps there's noises that you become aware of,
Other households waking up,
Engines starting,
Dogs barking,
Just noticing.
And then bringing your attention to your body,
Letting your eyes close if that feels comfortable to you,
Or just gently gazing them down in front of you,
And just noticing how the body feels this morning.
Quite often we wake up already with something going on somewhere,
Perhaps we have a heavy head,
A bit of a fog,
Perhaps we feel our heart racing if we know we have a busy day ahead,
Or perhaps it's quite calm in the body,
Knowing you have some time to rest for yourself today.
Just noticing what the body is doing.
And if your mind feels quite scattered,
Just noticing how this feels.
Seeing if you can gather your thoughts to focus on the guidance.
Just taking a scan through the body.
Noticing where you feel areas of tightness,
Perhaps you've slept funny,
And your neck or shoulders are feeling that impact this morning.
Noticing if you can feel your feet on the ground.
Noticing where your arms and hands are,
How they're being held,
If they're crossed.
Noticing what it feels like to have them uncrossed.
And then just seeing where the attention goes in the body.
Gently guiding it back to the body when you notice that it's wandered.
And if you've noticed an area of heaviness or tightness somewhere,
If it feels comfortable,
You may choose to let your attention rest there.
Just exploring how the tightness feels,
Or heaviness feels.
Perhaps it's quite sharp,
Or a dullness.
Perhaps there's almost a twisting feeling in a muscle somewhere.
Just taking your attention there,
With patience and kindness in your approach,
To simply explore the sensations there.
And if you notice your mind begin to analyse,
Or judge,
Or question in some way,
Just refocusing your attention onto the sensations.
And when you're ready,
Just expanding the awareness to the whole of your body once again,
And also being aware of the world around you,
The temperature of the air,
The sounds you're aware of.
And just pausing for a moment to notice what this day holds.
Perhaps there's feelings of potential,
Or excitement.
Looking forward to the hours ahead of your waking time.
Perhaps you notice discomfort towards the tasks that lay ahead.
And whatever it is you notice about your sense of the day ahead,
Seeing if you can find where that lives in the body right now.
Where is that feeling of excitement,
Or dread,
Or hope?
And if there's a mix of feelings or emotions,
Just noticing the sensations that appear in the body.
And if you notice that the mind is wandering,
Or there seems to be a jumble of sensations or emotions,
Just bringing your attention to this moment.
This sense of wind or coolness on your skin.
This heartbeat.
This breath.
Just being aware of this moment of your new day.
Feeling into whatever is present for you right now.
Whatever is happening right now for you to be aware of.
If you notice a holding in the breath,
Or a tightness begin to become stronger,
Just allowing your attention to go there.
If you feel something begin to soften or relax,
Noticing what that feels like.
Noticing that in each moment there is something new for us to feel,
To sense.
And to realize that the day ahead of us is made up of all these small moments that we can choose to become aware of at any time.
And perhaps if you wish,
Bringing an intention to mind for your day ahead.
Perhaps to take it slow,
Or bring kindness to yourself or others.
Or to simply be more aware throughout the day.
And when you feel ready,
Bringing this practice to a close,
Taking with you any suggestions of how you could live this day in the way that you desire.
And as you end the practice,
Just pausing,
Scanning around you as we did at the start.
And perhaps seeing the day,
Perhaps noticing the sky,
If the leaves are being moved by wind,
Or if you're inside,
Looking around,
Listening around to what's happening right now.
And wishing your day for the intention you set it to be.
