Welcome to this guided meditation.
This is great to practice when you wake up or before you get started with your day.
Take a moment to bring yourself out of sleep into a gentle wakeful state.
Noticing the weight of your body sinking into the surface beneath you.
And any sensations of warmth or cold,
Light or dark,
And any sounds of the world waking up with you.
You may flutter your eyes open or keep them closed for now.
Take a deep breath,
Feeling the stretch of the inhale through your chest and back,
Your belly and the sides of your body.
And another,
Feel the air pull into your lungs,
Then press it out with a sigh.
Our thoughts are often disorganized first thing in the morning,
Jumping from our responsibilities for the day,
To breakfast plans,
To yesterday's stresses,
To everything else that jostles for our attention.
So we're going to take this moment to clear away these cluttering thoughts,
So we can start the day feeling calm and centered.
As you breathe in,
Feel the effort of your chest and belly expanding.
Feel the space around your spine.
As you exhale,
Feel the ease as your body rests down towards the earth.
In,
Effort,
Out,
Ease.
Allow yourself to flow between effort and ease,
Finding balance.
At any moment today,
When you become overwhelmed with stress,
Or your thoughts become cluttered,
You can always return to the breath,
The balance between effort and ease.
It is natural for the mind to wander.
Your attention may drift away from your breath towards thinking,
Planning,
Worrying.
This is normal.
It's not a problem.
But notice that it's drifted,
And gently redirect it back to the breath.
Each time this happens,
There's no need to yank the attention away.
Just acknowledge that the mind has wandered,
As you might watch a leaf drifting on the breeze outside.
And when you're ready,
Bring your awareness inwards again.
Turn your attention to the rest of your body,
Perhaps wiggling your fingers and toes,
Perhaps tensing or stretching any areas that feel stiff or dull after a night's sleep.
Your body is preparing to carry you through the day.
Be present in it.
Know that your body has been with you every day until today,
And will continue to support you.
As you expand your attention to encompass all of your body,
From the crown of your head to your fingertips and toes,
Breathe as deeply as is comfortable,
And hold appreciation in your awareness.
Now let your mind turn to the day ahead.
It might be an ordinary day.
You might have something special planned,
Or nothing planned at all.
It may be difficult or easy.
Allow yourself to centre,
To prepare.
Take a breath.
Inhale.
Effort.
Exhale.
Ease.
You have already found your balance,
And can return to it whenever you need.
When you are ready,
Open your eyes if they are closed.
Maybe stretch your arms overhead,
Or turn your neck from side to side.
Maybe roll out your shoulders.
Give a moment of gratitude to yourself for making this intentional time and space to start your day with the breath.
One last time.
Feel the balance.
Inhale.
Effort.
Exhale.
Ease.
