Morning Gratitude & Intention Meditation

This is a daily morning gratitude and intention meditation, focusing both on gratitude for what we already have, and intention setting for the day ahead.

It has a soft dawn chorus background - a very peaceful and subtle chirping of native birds in the English countryside.

We recommend using it as a gentle alarm, a very peaceful and inspiring way to wake up and set your intention for how you want to show up in the world today.

Transcript

Good morning.

I hope you've slept well.

Welcome to a new day.

A day full of promise,

Of opportunity,

A chance to enjoy new experiences,

To appreciate familiar ones,

Of connection and of love,

Both for yourself and for others.

We're going to focus on setting you up to make this day the best one yet,

Cultivating gratitude for what you have,

And setting your intention for how you're going to show up in the world today.

If you're still lying down in bed,

You're welcome to remain there.

Otherwise,

You may rise to assume a sitting position in this morning's meditation.

If you're staying lying down,

Turn if necessary to lie on your back with your feet slightly apart,

One hand on your belly,

One hand on your heart.

Feel the weight of your body on the mattress.

Be conscious of where your skin touches the material.

Stay still.

Close your eyes if they aren't already.

If you're sitting upright,

Either on a cushion or a chair,

Feel your backside or feet connect you firmly to the floor and the earth beneath.

Rest your hands loosely in your lap in whatever position feels comfortable.

Perhaps with one palm sitting gently in the other.

If you're not already,

Gently close your eyes.

Now let's connect with the breath to tune into your soul.

Start with a very long,

Slow,

In-breath,

Filling the lungs and abdomen.

Hold it briefly at the top.

Now slowly breathe out,

Feeling the sensations of letting go.

Softening down the length of your body as you let go,

Let go.

And then once again,

Breathe in slowly,

Filling the lungs.

Hold for a moment when you're full.

And then a long,

Slow,

Out-breath.

Being aware of the sensations of relaxing,

Releasing,

Letting go.

And again,

A full,

Deep inhalation.

Hold for a second,

And then a slow exhalation.

Just aware of the sensations of relaxing,

Releasing,

Letting go.

Now let the breath resume its natural rhythm.

Relaxing with the inflow,

Relaxing with the outflow.

Enjoy the stillness.

First thing in the morning.

Let's give thanks for the luxuries you're lucky enough to possess.

A roof over your head,

A comfortable bed to sleep in,

Food in your fridge and pantry,

Running water from the tap,

Electricity that powers your mod cons.

Give thanks for your family and friends as well,

Your workmates in the local community.

And give thanks of course that you're alive to enjoy all of this.

With the next slow conscious in-breath,

Welcome it into your body,

Swirling into your lungs and belly.

Really feel that aliveness.

Feel the tingling in your limbs,

The warmth in your torso.

As you feel the out-breath,

Again you're alive.

Just give thanks for that.

With that in mind,

Let's set your intention for this new day ahead.

It really is the first day of the rest of your life,

And you're going to make it the best one yet.

Bring your hands to prayer position in front of your heart.

Let's take a moment.

Let's get clear on how you want to show up in the world today.

Bring a smile to your lips,

To the corners of your eyes.

Let's breathe.

Visualise an internal smile starting in the corners of your heart and spreading outwards like a wave of warmth from your chest to everyone you're likely to meet today.

Maybe it's a street cleaner,

Maybe it's the bus driver on your way to work,

Maybe it's the receptionist at the office,

Maybe it's your boss,

Maybe it's simply someone you don't know walking past you on their own way to work elsewhere.

Send these people unconditional acceptance,

Love and well-being wished from your heart.

Feel that wave of warmth spreading outwards from your chest.

Now,

What is the most important thing you want to accomplish today?

Maybe it's something you need to achieve at work,

Maybe it's a connection you want to make with someone,

Maybe it's simply to feel healthy or happy.

Whatever that thing is,

Visualise that end result as if it's already happened.

See yourself in the state you want to be in before nightfall today.

Feel the sense of accomplishment,

Feel the state of contentment.

Breathe and smile,

It's happened.

Breathe and smile and visualise yourself in that end result,

That sense of accomplishment,

That state of contentment.

Now move your hands in prayer position up from in front of your heart to your forehead.

Feel the back of your thumbs between your eyebrows,

Feel the connection you bring up from your heart to your mind and spirit.

Feel that same state of contentment at accomplishing your goal.

Morph into a wave of gratitude that spreads.

Thank you,

Thank you.

From your forehead,

Through your brain,

Down your neck,

Between your shoulders,

Into your torso.

Feel that wave of gratitude spread down into your pelvis and hips.

Feel the tingling carry on down your legs and into your feet,

From your whole body into the ground.

Now it's the time to let the goal go,

To surrender,

To let the universe help you deliver.

Just let go of the goal.

Breathe slowly,

Breathe consciously,

Breathe naturally.

Now start to bring your awareness back to the space you're sitting or lying in,

The room around you,

The things in that room,

Maybe the people in that room,

Your place in it.

Seat your position in the bed or on the cushion or chair where you're sitting,

Feel your hands,

Move your things a little bit.

When you're ready,

Open your eyes and come fully back into this space.

Welcome.

Today's going to be awesome.

Thank you.

Reviews

Wonderful. Affirming. Nice breathing. The subtle birds. Moving to gratitude and optimism is within the meditation and after finishing. A great day ahead.

Beautifully guided meditation. Birdsong is my favourite sound, thank you 💟🕉️☯️♓️

Perfect morning meditation to start the day with gratitude and intention🙏🏻 Thank you!

Excellent! Peaceful ,calming voice. Love chirping birds in background.
Bookmarking!
Thank u!
Namaste🙏🏾

Really sweet and gentle meditation that helped me open my heart for the new day before me. I especially liked the easy-going pacing, and appreciated some simple but unique insights.

This course is very chill. Light ambience plus simple instruction feels like exactly what I need most mornings. I feel better prepared to embrace the day ahead of me.

Love the birds chirping...helps stay in the moments

Today is going to be an awesome day. Thank you for this. This feels like a beautiful start to a lovely day.

This was a beautiful way to begin my morning, I feel both calm and excited about living my intention for the day.
Love the birdsong background noise as well, so soothing.
Many thanks Jeremy 🙏🏼
Wishing you a beautiful day ✨️

Beautiful way to start the Day in meditation and prayer. Feeling relaxed ,grounded, and ready for the day!

Gratitude and daily intention. Just what I needed today and every day.

Great beginnings start with setting an intention for one’s day.

I love this morning meditation. I feel ready for the day and looking forward to see how my day unfolds. Thank you… love the birds!

That experience felt wonderful! I love the connection from my heart to my head, and honestly felt it as you spoke those words. Today is going to be an awesome day. Thank you!🙏🏽

Thank you, I love your calm nature and energy as this allows me to focus and relax in peace 💫✨🧡

Fantastically focused on my intentions, and so relaxing - thank you.

So beautiful and so gentle. A lovely way to start the day. Thank you so much for sharing. Namaste. 🙏🏽

Very soothing voice that articulates well perfect for an easy ease into the morning! Thank you for helping me set intentions for the day!

That was great! I struggle to quiet my mind for meditation but working through the guides when it was time to come back to the room I felt like I was floating!

Thank you... a beautiful way to connect with body and soul...morning gratitude is the perfect way to begin 🙏💛