Good morning there,
Hope you slept well.
Before we take on the day and make the most of it,
It's always good to start with a meditation to bring more focus and more clarity to your day.
That way you can get more done and be more productive and not let anything shake you,
Which in many ways is one of the best things about meditation.
So begin this meditation by finding yourself seated comfortably with your back upright and close your eyes.
Let's start by taking note of the breath's rhythm.
At what pace are you naturally breathing without having to change anything?
Notice the natural rhythm of your breath.
Take note of your body,
How it feels.
Take a moment to hear the sounds around you.
Let's take a moment to appreciate that you are here,
Awake.
Let's take a few deep breaths together.
So breathe in as deep as you can.
Hold and slowly exhale and relax your muscles as you breathe out.
Again,
Take a deep breath in through your nose as deep as you can.
Hold and slowly exhale,
Releasing more of that tension.
And again,
Let's take another deep breath in through the nose.
Hold,
Slowly,
Exhale,
Letting the tension melt away.
And notice how you feel a little lighter.
Notice your body.
Are any muscles tense in your body?
Take note of any tension.
Feel your feet grounded on the floor.
Notice your spine's posture.
Soften your shoulders.
Relax your face.
For the next few moments,
We're going to take deep breaths in and deep breaths out.
When you breathe in,
I want you to say to yourself,
I am here.
Then when you breathe out,
I'd like you to say to yourself,
I am ready.
Breathe in,
I am here.
Breathe out,
I am ready.
I'll give you about 30 seconds to do this.
I am here when you breathe in.
I am ready when you breathe out.
And now notice the sensation of breath moving in and out of your body.
Notice how the air feels when you inhale it into your nostrils.
And then notice how it feels when you breathe the air out of your nostrils.
Feel the coolness of the air as you inhale.
And feel the warmth as you exhale.
Now if any thoughts arise,
That's okay.
It's perfectly normal,
Especially in the morning.
Let's take note of the thought and go back to feeling the air flow in and out of your nostrils.
Just enjoy and embrace the stillness,
This morning stillness before the day begins.
Gentle light of the morning.
Are there any sounds in the background?
All you have to do is sit here.
Just there's nothing more that is required from you.
Keep focusing on your breath and the exhale.
Now as you're here breathing,
Feeling ready for whatever the day has for you.
Take a moment to invite something about your day that you're grateful for,
Something you're looking forward to today.
Just notice how you feel when you acknowledge what it is that you should be grateful for.
Now think of someone in your life for whom you are grateful.
Could be someone you're very close to,
Someone you may have even never met.
But just acknowledge that person,
The value they bring to your life.
And notice how you feel when you invite this sense of gratitude into your space.
Now repeat the following affirmations after me.
I am grateful for this new day.
I am grateful for the strength within me.
I am grateful for the people I love.
Take another deep breath in through the nose as deep as you can.
Slowly exhale,
Relax a little further.
And before we finish,
Take a moment to set an intention for the day ahead.
What quality do you wish to bring to your day?
Calm,
Focus,
Patience,
Confidence.
Have a few moments to reflect on what intention you would like to bring with you.
Breathe in your intention and feel it settle into you.
You're ready,
Exhale,
Release any barriers to that intention,
Welcoming it as part of your day.
In your own time,
You may gently open your eyes.
This day is yours,
It is waiting for you.
It is ready to meet you and you are ready to meet it with clarity,
With energy,
With ambition and with gratitude.
Go get it.
