Good morning and welcome to this meditation.
We'll start this meditation with some calm,
Deep breath,
Knowing it's okay if you still have some wiggles to get out,
Knowing it's okay if you're not quite in the right head space for practice.
Exhale everything out from the nose and take a slow,
Deep breath in through the nose.
Exhale.
Inhale and exhale.
Continue to breathe,
Making each breath calmer than the last,
Accepting how the breath feels as it moves throughout the body.
Take a moment to look outside.
If you're not near a window,
Sit and visualize the sun rising in the morning.
John Lennon once said,
When you do something noble and beautiful and nobody notices,
Do not be sad,
For the sun every morning is a beautiful spectacle and yet most of the audience still sleeps.
The sun isn't always met with applause when it rises.
Some days the sun is met with clouds,
Rain,
And storms,
But the sun continues to rise every single morning.
It accepts the mornings without an audience.
It accepts the mornings when it sits along storm clouds.
Not every morning will feel bright and sunny.
We will not be met with applause or showered with praise every morning,
But if we can learn to accept and appreciate where we are,
We will continue to rise every morning.
Waking up and getting out of bed is something to appreciate.
Waking up and getting out of bed is something to celebrate.
Let's begin today's journey of acceptance by acknowledging and accepting where we are today physically,
Mentally,
And emotionally.
Feel and acknowledge your physical body.
How does it feel this morning?
Acceptance is not about aiming for perfection or judging when things aren't right.
Acceptance isn't about setting goals or striving for change.
There is a time and place for these practices,
But right now,
In this moment,
Let's focus on acknowledging and accepting every part of our physical bodies,
Whether they are sore,
Relaxed,
Tense,
Uncomfortable,
Or anything else.
Accepting our feet,
Legs,
Hips,
Belly,
Chest,
Back,
Accepting our hands,
Arms,
Shoulders,
Neck,
Head and face,
Accepting our physical body.
Breathe in acceptance.
Breathe out judgment.
Check in with how this meditation makes you feel.
You might feel calm,
Frustrated,
Groggy,
Tired,
Hopeful.
You might feel a mix of these emotions.
You might feel that you can't quite put a finger on how you're feeling.
All of these answers are okay.
Accept where you are in this moment.
Where you are in this moment is perfect.
How you feel now and throughout the day is valid.
We will close out this meditation with a few rounds of box breathing.
To complete a round of box breathing,
All you have to do is inhale,
Hold at the top,
Exhale,
And hold at the bottom.
Inhale,
Hold at the top,
Exhale,
Hold at the bottom.
Inhale,
Hold,
Exhale,
Hold.
Inhale,
Hold,
Exhale,
Hold.
Inhale,
Hold,
Exhale,
Hold.
Inhale,
Hold,
Exhale,
Hold.
Inhale,
Hold,
Exhale,
Hold.
Inhale,
Hold,
Exhale,
Hold.
Last inhale,
Hold.
Last exhale,
Hold.
Returning to a more personal rhythm of breath.
Inhale through the nose,
Exhaling through the nose.
If you find yourself being guilty,
Feeling lost,
Judging how you're feeling through the day,
Come back to this box breath,
Come back to the present moment,
Accepting where you are in the present moment.
Thank you so much for joining me in this morning meditation.
Namaste.
