You can do this meditation when you first wake.
So as you lay in your bed,
Keeping the eyes closed,
We'll take a moment to find a place of calm and connection.
When we choose to begin our day in this way,
It can bring us so many benefits,
To not only ourselves,
But those we meet and interact with.
So just begin to feel the full weight of your body,
Heavy on your mattress or wherever you're laying.
You might imagine that your muscles are dissolving away from your bones.
And you can relax and release any tension that you might be holding in your jaw.
I'm just taking a scan of your body now,
Starting from your feet,
Moving up until you meet the crown of your head.
As you scan your body,
See if there's any parts of you that you could invite in a sense of softness towards.
Relaxing all of your muscles.
There's nothing you need to tense or hold on to at this time.
And you now might bring your hands to rest on your belly.
And as you do,
Starting to notice the gentle rising and falling of your breath.
As you just focus on the long length of your inhale that expands your belly and then your chest.
And then as you exhale,
It's like a falling away as your breath contracts back in.
Take time here to simply observe the gentle and natural notion of your breath following each inhale following each inhale and each exhale.
Now let's take a long inhalation through the nose when you're ready.
And a long exhalation sighing out through the mouth.
Resting in the ripples of your exhale and returning to the natural rhythm of your breath.
As our day is yet to begin,
As we wake,
Each day,
As we breathe,
It means we are alive.
And that is a gift and an opportunity to shape our day in any way that we choose.
How would you like to feel today?
What qualities would you like to embody?
How will you choose to show up for yourself and others?
If you could envision your day working out in the best possible way,
How would it look?
And we cannot always control situations,
But we can control our reactions.
So if something goes unfavorably for you today,
If something doesn't go the way you'd hoped or planned,
How would you like to feel when you respond within your reaction?
And just coming back to the awareness of your breath.
And notice how you feel now,
Ready to begin a new day.
Full of opportunity in a calm and connected way.
Now let's take a few cleansing breaths together.
So whenever you're ready,
Inviting a deep breath in through the nose and a sigh through the mouth.
Taking a few more of these at your own pace.
When you're ready,
You can slowly begin to invite gentle movements back into the body.
Maybe wriggling the fingers and the toes.
Maybe taking a full body stretch.
Taking all the time you need to softly blink the eyes open.
And I wish you a beautiful rest of your day.
Thank you.
