Hello wonderful being,
Thank you for choosing me to be your guide today.
Usually we wake up with a loud alarm that inevitably ends our dreamy state and sends our body into an alarm state.
It's as if someone suddenly shook a bowl of still water.
And as we get up in this manner,
We are bombarded with so many thoughts about the task that we have to accomplish by the end of the day or the difficult people we might have to deal with,
The draining environment that we have to be in or sometimes we ruminate about the mistakes we did yesterday.
All of this make us dread our upcoming day which make us not want to get out of our cozy bed and we feel like going back to this relaxing sleep.
So to sum up,
We wake up with a busy mind resenting our upcoming day and then we carry this momentum into the rest of our day but from now on you don't have to do this.
You can choose to wake up each morning with presence and with compassion.
For this meditation,
You can either continue to lie down on your bed or if you want to feel more awake,
Then in that case you can choose to sit up with your spine straight and yet relaxed with the natural curve in it.
You can even visualize a thread attached to your spine and it is pulling your head upward towards the sky and lengthening your spine.
As you feel settled into this posture,
Allow your eyes to either close completely or you can choose to lower your gaze.
So bring your attention to the points where your body meets the bed.
Feel the weight of your body being held in this manner.
Bring your awareness to the texture of the sheet beneath you.
Feeling the temperature of the air touching your skin.
Let yourself arrive in this moment.
Now without changing anything about your breath,
Simply become aware of the flow of air moving in and out of your body.
If you would like,
Place a hand on your belly.
Feeling it rise and fall with each breath.
And if your breath is most prominent in your chest,
Then simply feel your chest expanding with each inhale and contracting with each exhale.
If you sense the air at your nostrils,
Then bring your awareness to the coolness of your in-breath and the warmth of your out-breath.
So choose one of these areas to rest your awareness and observe your breath.
It can be your nostrils,
Your chest or your belly.
As you continue to be aware of your breath,
You might have noticed your mind wandering,
You getting lost in your thoughts or perhaps you didn't.
Either ways,
Bring your awareness to your mind and simply notice what is happening in your mind right now.
Let all the things that want your attention to occupy this space.
And as you notice each of your concerns or desires coming up in your mental space,
All you have to do is observe these thoughts for what they are,
Which is a thought,
A mental story,
A product of your mind which may or may not be true.
So you don't need to resist it and also you don't need to believe it.
So sit here for a while observing your mind and if anything important comes up,
Then you can promise yourself that you will address it after the meditation whenever it's the right time for you.
Now,
Take a deep breath in,
Bringing spaciousness within your mind and with the exhale,
Let go of any thoughts for now and return back to your body.
Simply noticing how each part of your body feels like in this moment.
So bringing your awareness to the top of your head,
Moving it down to your face,
Your neck and shoulders,
Bringing your awareness to your arms and hands,
Your chest and your belly,
Your entire back,
Your pelvic region,
Your legs and all the way down to your feet,
Your whole body alive with different sensations.
Now,
I invite you to connect with your heart by placing one or both of your hands on your chest.
And saying to yourself,
May I be kind to myself today?
May I be kind to myself today?
May I be kind to myself today?
May I be kind to myself today?
Allowing a gentle smile to emerge on your lip.
As you slowly reach the end of this meditation,
Preparing to meet the wonderful day ahead of you,
Take a moment to appreciate yourself for taking out this time to reconnect with your body,
Your mind,
Your breath and your heart.
And now,
Whenever you feel ready,
Allow yourself to return back by becoming aware of your surroundings,
Noticing the sounds around you,
Wiggling your toes and your fingers,
And whenever you feel ready to meet the day ahead,
Gently open your eyes.
Thank you for listening and I will see you soon.
Bye-bye.
Take care.
