Welcome to your morning meditation.
This practice is designed to gently guide you into your day with presence and intention.
When you're ready,
You can come to find a comfortable seated position,
Resting your hands in your lap or lightly placing them over your knees.
And then when you're ready,
Softly close your eyes.
Take a moment to notice where you are in space.
How are you holding yourself in your body?
Perhaps you're leaning more to one side.
Maybe you're feeling centered and stable.
Take a moment to adjust as needed to find a balanced,
More aligned posture,
Creating a bit more space for your breath to flow freely.
Now take a deep breath in,
Welcoming yourself to this new day.
And as you exhale,
Drop deeply into your breath,
Feeling a sense of grounding flow through your body.
Now take a moment to simply observe what's present for you today.
How do you feel in your physical body?
What sensations are clear to you in this moment?
Is there anything subtle lingering beneath the surface?
Any emotions or thoughts be playing in your mind?
Take a moment to notice the quality of your breath,
The quality of your energy.
Simply notice without judgment.
Now take a deep breath in through your nose and release through your mouth.
Again,
Inhaling through your nose and let it go through your mouth.
Now seal your lips and breathe gently through your nose.
We'll begin to move into a meditation where the breath guides and shapes our practice.
Begin by bringing awareness to the base of your spine.
And take a moment now to visualize a sphere of golden light residing here.
As you take a slow,
Deep breath in,
Imagine this light traveling up your spine,
Reaching the top of your head.
Pause briefly and rest in this moment.
And then as you exhale,
Guide this light gently down to the base of your spine once more,
Resting at the bottom of your exhale.
Repeat the cycle,
Allowing your breath to guide this light to flow effortlessly from the base of your spine to the top of your head.
Let your breath find a natural,
Smooth rhythm and invite a sense of steadiness with each inhale,
Finding a grounded kind of support with each exhale.
Now gently guide this light to the base of your spine once more.
Sense a stability radiating through you,
Supported by the earth.
Breathe here for a moment and silently repeat,
I am grounded.
I am safe.
Now guide this light a little higher to the space just beneath your navel.
Repeat to yourself,
I am the artist of my life.
And begin to invite feelings of creativity,
Playfulness and peace to flow through your breath.
Now guide the breath to rest just beneath the center of your ribcage.
And then gently affirm,
I am,
I am,
I am.
You may simply hold these words or add something that resonates with your higher self.
Now guide this light to the very center of your chest.
Release any barriers to love within you.
And then silently repeat,
I am heart-centered and guided.
Now guide this light to the center of your throat.
And affirm to yourself,
My voice is powerful.
And begin now to settle into the silence around you and listen to the voice within you as you drop into your breath.
Now guide your light to the space between your eyebrows.
Repeat I trust my journey.
And then pause and listen to the stillness within.
Begin to guide your light a little higher to the space just above your head.
As you do begin to sense your connection to all that is around you,
To all that was,
Is and will be.
Affirm,
I am open to guidance.
And rest in this awareness.
Now gently bring your attention back to your breath.
And again visualize that light resting at the top of your head.
On an exhale guide it down to the base of your spine and rest for a moment in that exhale.
With an inhale guide the light up to the crown of your head and rest at the top of your breath.
Follow the flow of your breath and the movement of this light for a few moments,
Simply existing in this space.
I invite you now to take a moment and visualize your day ahead.
How would you like your day to unfold?
What feelings do you wish to carry with you?
Hold this image and feeling steady in your mind's eye for a few moments.
Now gently begin to bring your awareness back to your breath and to your body.
Notice the subtle movements as you breathe.
Feel the points of contact between your body and your seat.
And then when you're ready,
Gently bring your palms together at your heart center and bow your head towards your heart.
Take a moment of gratitude for your body,
Your breath and your practice.
Thank you for sharing this meditation with me today.
