Welcome to this guided meditation aimed to help you center yourself as you begin your day.
Settle into a comfortable upright position and gently close your eyes.
Lengthen your spine as you create more space between the crown of your head and the root of your tailbone.
Roll your shoulders down your back,
Relaxing them as they fall away from your ears and allow your hands to rest naturally in your lap.
Notice the points of contact where your body meets the surface beneath you and feel a strong sense of grounding support.
You are exactly where you are meant to be right here and now.
This is your time,
Your gift,
And you are deserving of it.
Give yourself permission to fully let go and just simply be in this moment,
Completely present.
Quiet your mind by watching any thoughts drift away.
Set yourself at ease knowing you'll be back to them at a later time,
But for right now this time is dedicated for a quiet reprieve.
Let yourself be grounded in this stillness.
Bring your focus to your breath,
Becoming aware of the air on your inhale and notice each sensation as the air travels through your body,
Filling your lungs and belly.
Release it all with an exhale as you continue to explore the sensations.
Notice the temperature of the air,
The rate at which you're breathing,
The spaces where you feel the air collect.
Allow your body to continue this natural rhythmic process without changing the pace of your breath,
Gently allowing in awareness and presence.
Align your heart over your pelvis.
Bring your attention to your body's center just below your belly button and also to your foundation below this point.
Visualize a strong connection and imagine roots extending from your tailbone and lower body connecting deep into the earth,
Giving you a great sense of stability.
This rooted connection is a powerful,
Secure,
Unwavering pillar in which you can trust and depend upon.
You are grounded,
Strong and supported by the earth.
On your next inhale,
Repeat the mantra,
I am centered.
You can say this out loud or to yourself and then as you exhale say,
I am grounded.
Continue for the next few moments while alternating the mantras on your inhalation and exhalation.
I am centered.
I am grounded.
Begin to bring your focus back to your surroundings,
Becoming aware of any sounds around you,
Making any subtle movements your body needs.
When you are ready,
Slowly blink open your eyes.
Breathe in deeply and exhale fully with an audible sigh.
Keep this centered awareness with you throughout your day.
May you carry peace with you wherever you go.
Thank you for listening.
