Before you reach for the day.
Before the mind starts its list making and it's leaning forwards,
Come here first.
Come here to this breath.
To this body.
To this quiet that is still holding you.
Even now.
Even as the world starts to stir.
And you don't have to become anything this morning.
You are already here.
Already whole,
Already enough for this moment.
See if you can let that settle somewhere in you.
And just beginning to feel the weight of the body.
Notice where you are held.
By the earth beneath you,
By the surface supporting you.
By the steady pull of gravity.
Notice the temperature of the air on your skin.
The sounds around you,
Near and far.
No need to name them.
Just let them be there.
And now gently bring your attention to any place in the body that is holding something.
A tightness in the shoulders.
A happiness in the chest.
Are holding somewhere quiet.
You don't need to fix it.
You don't need to change it.
Just notice.
To saying inwardly,
I see you there.
Your body has been carrying you all night.
Take a moment to acknowledge that.
In whatever way feels right.
And now just letting your breath deepen.
Not forced.
Not performed,
Just allowed.
Breathe in slowly.
As if you are welcoming the morning in.
Breathing out long and steady.
As if you are setting something down.
Something you have been carrying since yesterday.
Since last week.
Since longer than you can name.
You're allowed to let it go.
You're allowed to begin again.
Each breath in.
A small beginning.
Each breath out,
A small release.
Just staying with this rhythm.
Just for a moment.
.
.
The rise and the fall.
Coming and going.
Just let life move through you.
Bring your attention now to the area of your chest.
Not with effort.
Just a gentle turning of awareness towards the heart space.
Notice what's there.
Perhaps there is a warm.
Perhaps something tender.
Perhaps something that hasn't had much space lately.
Whatever is there?
It's welcome.
If it feels right,
Maybe placing a hand on your chest.
And offer yourself something simple.
Your own kindness.
You've been doing your best.
In all the ways you know how.
In all the moments no one else sees.
That has been enough.
You have been enough.
Just letting that move through you.
As we come towards the end of the meditation.
I invite you.
Just to ask yourself gently without pressure.
How do I want to meet this day?
Not.
What you need to do,
Not what is expected of you.
But how?
And we want quality.
How do you want to move through the hours ahead?
To see what arises here.
It might be a ward.
A feeling,
A sense of something you want to carry with you.
And this is your day.
It begins here.
In you before it begins anywhere else.
Taking a final breath in.
Full and steady.
As you breathe out just letting a small softness come to your face.
You are here.
You woke up this morning,
And that in itself is something worth starting from.
Going gently into your day.
