Good morning,
And welcome to your mindful morning meditation,
Cultivating mindfulness and peace for the day ahead.
Begin by taking a comfortable seat.
Make any adjustments you need.
Take a deep breath in through the nose,
And exhale through the mouth.
Again as you inhale,
Roll the shoulders up towards the ears.
Exhale through the mouth,
Soften the shoulders.
Do that two more times.
Big deep breath in,
Exhale,
Let it go.
Last one,
Inhale,
And exhale.
Allow the eyes to slowly drift shut if they aren't already.
Draw your attention to the body.
How does it feel?
Does your body feel rested?
Where is there tension being held?
Become aware of the entire physical body.
Notice the weight of the sit bones,
Grounded in the current space you are in.
Feel the length of the spine as the crown of the head grows a little taller.
What is the subtle energy that you are calling in for your day?
The first thing that comes to mind,
Whatever it may be,
Bring your attention to the breath.
Notice the rise of the belly as you inhale,
Expand the lungs,
Exhale,
Feel the lungs deflate,
The belly softens.
Notice how the breath travels through the body,
And begin to anchor yourself to the rhythm of the breath.
Count to 10,
With each breath that passes,
Inhale 1,
Exhale 2,
Inhale 3,
Exhale 4.
If you lose track,
Simply come back to the beginning,
And release any control of the breath.
Soften the jaw,
The space between the eyebrows,
And relax through the shoulders.
If the mind wanders,
Come back to the breath,
And imagine your thoughts as raindrops sliding off the mind,
Like an umbrella.
Thoughts will come and go,
But do not linger.
Remember the subtle energy that you are calling in for your day,
And allow yourself to use it as a reminder during times of chaos,
Frustration,
Or when you may feel overwhelmed.
Remember the breath is your anchor,
And whenever you're ready,
Slowly let the eyes drift open.
Take in your surroundings,
Bring gentle movement into the fingers and toes,
Bringing mindfulness with you throughout the rest of your day.
