Welcome to your Miracle Morning Meditation.
I'm going to take you through a minute of breathing,
A minute of visualization,
And then a final minute of setting your intention and projecting what your ideal day will be.
For our purpose,
The focus will be your health and body project goals,
But you can also apply this kind of meditation to any part of your life.
We are starting with being centered and grounded through our breath.
So sit up,
Find a comfortable position,
Sit your back up tall,
And place one hand on your abdomen and the other on your heart.
You're going to take a deep breath in for a count of four.
Hold it for a count of four.
And then breathe out for a count of four.
Feel your belly rise with every inhale and fall with every exhale.
Every time you feel your mind wandering,
I want you to come back to your breath and being mindful of breathing into your belly.
You're going to be signaled to start and stop your one minute of mindful breathing.
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You Now bring your mind's eye to visualize your favorite place on Earth,
Whether it is at the edge of an ocean watching the waves come in and roll out,
Or if it's a top of a mountain for example,
Looking out at all the mountains surrounding you.
Bring your attention to the horizon as far as your eye can see,
And then focus there and keep with your breath.
Breathe in for a count of four,
Pause for a count of four,
And then breathe out for four.
Now ask yourself,
How do you want to be in your day today?
Visualize the energy you want to admit.
I want you to walk yourself through how you'll manage situations that might be stressful,
Something that might typically derail you.
How would you be different in this moment?
I want you to visualize the person you want to be in your day.
What is your best self during your day today?
What kind of energy and intention will you approach the next workout?
What kind of intention and mindfulness can you bring to your next meal to fuel your body well?
What goal supporting self-talk and compassion will you use with yourself today?
You're going to take a moment to find your breath and just visualize and create your day from these questions,
Bringing more awareness to what your feelings and emotions are that play out.
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For our final minute,
I want you to create a new affirmation for the day that I want you to repeat in your mind.
It can be one affirmation or it can be a few.
But I want you to repeat these in your head and again visualize the narrative of who you are becoming.
Starting with the words,
I am the type of person who manages my stress well.
I'm the type of person who makes goal supporting food choices all day long.
I'm the type of person who is committed to my goals.
I'm the type of person who can overcome my excuses of being too busy or too tired.
I'm the type of person who has compassion for myself and honour the journey that I'm on.
I'm the type of person who can make space for 20 minutes of a workout because I'm worth it.
I'm the type of person who can be kind and patient with those around me,
But especially with myself and my partner,
Even when I'm tired.
Find what resonates with you out of these or create a new one.
Starting with the words,
I am the type of person who.
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So as we end,
I want you to hold whatever you've created this morning with you throughout your day and use your breath in times of anxiety or stress.
Have a beautiful day.
