Welcome to this guided meditation to help begin your day with grounded strength and a gentle presence.
Take a moment to find yourself seated comfortably,
Sure your back is upright in a quiet space,
And your hands are comfortably in a position that feels natural for you.
Begin by gently closing your eyes and notice your body.
Notice the weight of your body on the surface on which you are seated.
Notice the position of your body.
Notice the temperature in the space that you're in.
Now take note of how you're feeling in this moment.
Just record the emotions that are running through your body from a place of observation,
Curiosity.
Now take note of your breath.
Notice the rhythm of your breath.
There's no need to change it,
Just observe how your breath naturally flows.
The turning points,
The depth,
Are your belly breather or chest breather.
There is no need to rush into this day.
You're beginning your day from within.
Feel the inhale.
Feel each exhale.
Notice where you breathe into when you inhale.
As you gently build steadiness with each breath,
Like the roots of a tree.
Nothing forced,
Just natural grounded breath.
I want you to say,
I am steady.
When you exhale,
I want you to say,
I am steady.
When you exhale,
I want you to say,
I am steady.
I give you a few moments.
When you breathe in,
I am steady.
When you breathe out,
I am here.
Now let your spine rise just a little taller.
Let your shoulders soften a little more downward.
Just relax your shoulders.
Strength doesn't always mean tension.
Sometimes it's just being willing to meet the day and whatever comes your way.
And if your mind begins to wander,
That's okay.
Just take note of the thoughts and gently go back to your breath.
Return to your body.
You are strong,
But not because you're hard,
Because you know how to come back to center.
That my friend is real strength.
Now gently shift your attention to the heart space.
Just notice it.
How does it feel right now?
Does not mean weakness.
It means,
Despite how tempting it is to shut down.
It means offering warmth,
Even when the world feels cold.
I notice your breath.
I like you to breathe into your heart and out of your heart.
Imagine the air flowing into your heart as you inhale,
Feeling your heart with love.
And then imagine the air leaving your heart as you exhale.
Giving your heart all the love and tender care.
With each heart inhale,
Invite presence.
With each exhale,
Release tension.
These are your boundaries that you are creating.
And within them,
You are strong,
Yet soft in your tone.
You can speak the truth without having to harden your heart.
This is where strength and softness meets.
This is where they become one.
Feel it in your body.
The relaxed shoulders.
The steady breath.
You are ready to face the day.
With a steady center.
And a confident,
Clear voice.
To be powerful and kind at the same time.
Space.
And also show care.
And you are allowed to begin again.
With strength and with softness.
Keep noticing your breath.
Breathe into your heart and out of your heart for a few more moments.
As you are here focusing on this beautiful moment of stillness.
This nourishing of your heart.
Let's begin to bring some light movement back into your body.
Wiggle your fingers and notice how that feels.
Roll both your shoulders.
Nice and slowly,
In whichever direction you choose.
Notice the air on your skin.
The temperature and the space you are in.
Let's take one final breath in.
Fill it up with presence and love.
And a long breath out.
Let go of tension.
Let all the tension leave your body.
And as you move into the rest of your day.
I want you to carry the following reminder with you.
You don't have to choose between strength and softness.
Because you carry both.
You started strong.
Thank you.
