Quick Morning Meditation Long Version

This is a longer version of my 'Quick Morning Meditation'. There is a little more guidance and space in-between guidance.

This meditation is for anyone who wakes up with anxiety, sadness, or low mood. Or if you just need a positive boost to start your day. Within the guidance I invite you to meet however you are this morning, with compassion and understanding. The practice is to 'turn pain to paint' by way of the breath. Breathing alongside thoughts and into strong emotions and unpleasant body sensations.

With love, Andy

Transcript

Good morning,

Come and sit with me and let's see if we can untangle some tangles,

Lift that energy a little and meet whatever is here this morning with some compassion.

So get yourself settled and comfortable,

Close those eyes and become aware of this person sitting here right now.

Put your hand on your heart and say to yourself,

Hello and then say your name.

Let's do that one again,

This time with feeling,

So saying hello to yourself and then give yourself a smile and acknowledge how hard it can be to wake up with the weight of the world on your shoulders,

Maybe there's some sadness,

A lingering feeling that something is missing or perhaps you're just feeling low and letting go of anything that you're carrying in that rucksack of sorrow,

Box of misery,

The satchel of dread,

The shopping trolley of impending doom.

So however you prefer to transport your troubles.

Now just based on what is here right now,

The present evidence of this moment,

Without thought and not from memory,

What is wrong with this moment?

Just based on what's here right now,

Listening to your body,

Diving deep into your being with that question,

What is wrong with this moment?

And there's no need to judge if you find anything unruly or unwanted,

And whatever comes along might not be pretty,

But to deny it is to deny life.

To turn pain into paint,

This is alchemy,

And this morning your breath is your paintbrush,

So gently breathing in to whatever has come up,

Using gentle strokes to paint new colours,

Painting space.

And whether it be a big or a small thing,

We work with it the same,

With compassion,

With openness and vulnerability,

We're here for it.

And just for these moments in meditation,

If you can,

Letting go of trying to heal,

Of trying to fix.

And now you're ready for the day,

Knowing that you are everything and nothing,

Consciousness playing out as form,

A human form spinning on a planet,

In the vastness of space.

And there is no real big plan here,

Everyone is just figuring it out as they go.

So if you dream it up,

Then follow your heart to see where it takes you,

And know that your heart also wants you to be still sometimes,

It wants you to be small,

And it's happy for you to be in low mood,

In hibernation.

Your heart knows you can be nothing and everything,

And low mood or not,

This day is still yours.

Try to be true to yourself,

In action,

In conversation and in spirit,

Spread your wings a little more,

And know that you are enough,

Just as you are.

Gently open your eyes,

As we end this meditation.

Reviews

Andy, you’re one of the first IT teachers I connected with when I joined 3 or 4 years ago. I still so much appreciate your compassionate and simple, clear and reassuring guidance. Thanks for this one—it’s just what I needed to hear this morning!
Donna

Good morning Andy—I love your meditations and this one is another winner! As a newly retired energy healer, it was so wonderful to be reminded that I don’t have to work at healing 24/7 and I could just Be. Thank you for your ongoing work …you are such a huge blessing to me and to the world!!

This is simply beautiful. I will use this as a regular practice and incorporate it into my little toolbox of reminders focusing on the simple path of truth. Thank you Andy 🙏🌷

My partner and I choose Andy’s calming, beautifully produced pieces nearly every day. We have other favourites (well, one), but none so favorite as he.

Beautiful lesson in acceptance and mindfulness

Lovely way to begin the day, balanced, regulated, accepting, gentle. Many thanks Andy

Gratitude 🙏 as always Andy for being you and sharing your gifts and grace. You have no idea how precious this was to me this morning. Love and Blessings to you and your family. 💖

Thank you Andy for this great meditation. It helped me to look at what has been troubling me in a different way. 🙏

Thank you Andy for giving me courage to face the day in the most difficult period of my life.

Love it. Perfect for the times we are living in. Thank you, Andy. 🙏🏼💫

This short meditation came just at the right time, helping me to focus on who I am and not get dragged down by the world around me. I especially identified with the shopping cart full of sorrows and woe that I push around so often and helped me let go of it. Thank you, Andy.

Andy, so great to have a new meditation from you. I know your older ones so well and use them all the time. “Shopping trolley of impending doom.” This is what I feel I wake up to every morning. It has been a hard year and appreciating the moment is so crucial. Thank you!

So heartfelt and soothing and honest! Thank you for sharing with us. 💜💫💜

I enjoyed the short form of this meditation but enjoyed this longer version even more. Thank you, Andy, for sharing content that resonates so deeply within me time and time again.

A lovely, gentle way to get ready for the day ahead. 🙏❤️

Thank you🙏🏻 a soothing reminder to be still and reflect on the moment. I often allow myself to be carried away by what I call “privileged problems”

Bravo! This is great. Will return. Thank you Andy🙏.

This really spoke to me today. Thank you.

A beautiful, self-compassionate way to begin the day. Thank you, Andy 🙏🏼💝🌟

Always loved the original but this is even better. Thank you, Andy!