Hello and welcome to your morning check-in meditation.
For the next few minutes we're just gonna focus on internal sensation.
We're gonna check in with body and mind and start the day centered and grounded.
So before we get started I invite you to take a seat,
Whether that's on a chair,
On your sofa,
Perhaps still in bed or just on the ground.
Propping up the spine so we're signalling the body that we're no longer sleeping,
We're no longer lying down.
And then perhaps placing hands on your body,
On the heart space or the belly.
Or perhaps just resting your arms and hands anywhere that feels good.
And here we're just gonna take a conscious full breath in and out.
Breathing in and breathing out.
And as you're breathing here I invite you to check in with your physical body,
Scanning the body from head to toe.
Scanning your body,
Feeling into your face,
Your jaw,
Your cheekbones,
Your eyes.
Relaxing it gently.
Wandering down all sides of the neck towards the shoulders.
Relaxing the shoulders.
Drawing your attention all the way along both arms,
Across the elbows,
All the way into your fingertips.
Relaxing the arms.
Bringing your attention back to your collarbones and guiding your gaze all the way down your front body.
Perhaps the place where you can feel your breath the most.
Relaxing your front body.
Bringing your awareness back towards the shoulders.
And then allowing your awareness to wander all the way down your back.
Relaxing every part of your back.
And your awareness is now in your hips and your pelvis.
Gifting a conscious breath and perhaps releasing any tension that might still be here from sleep or the day before.
And then wandering with your internal gaze along your legs,
Across the knees all the way to the tip of your toes.
Relaxing your legs.
And your body is now completely relaxed and physically ready for the day.
Letting go of anything old,
Anything from the night or from yesterday.
And gifting yourself a few breaths here and feeling into the physical body.
And then turning your gaze inward and checking in with your mind and with your soul.
And simply observing,
Noticing what's going on without judgement or without any expectations.
Imagining that you're taking an internal screenshot of what's going on beyond the visible.
And at this point maybe you want to set yourself an affirmation for the day or for anything that lies ahead.
Maybe the affirmation is I want to set boundaries for myself or I want to take care of myself today.
It can be anything you want,
Anything that has meaning to you.
Breathing in that affirmation and breathing out the affirmation to let it go.
And from here turning your awareness once again to your breath.
Focusing on your breathing.
And breathing in and breathing out.
Doing this at your own lung capacity and filling the lungs only to such an extent that it still feels comfortable.
Being your focus on that wave-like sensation of the breath as it enters your body and as it leaves the body again.
The breath is your stable guide wherever you are and it will never leave you.
And know that at any time during the day you can come back to your breath and just a few conscious breaths can go a long way.
Taking a last conscious breath in and out.
Perhaps you want to open your eyes from here.
Gently letting go of your hands if they are placed on your body.
Maybe stretch or gently start to move again.
Know that you can repeat this as many times as you like.
Thank you for meditating with me.
Namaste.
