Hello and thank you for joining me for this welcoming the day guided meditation.
I like to invite you to come into a comfortable position in your body so that can be laying down,
That can be standing up,
That can be sitting in a chair or on a cushion.
And once you get into that position I just want you to bring some awareness that your legs feel comfortable,
That your seat feels secure,
That your spine is nice and straight,
That your shoulders are relaxed,
Hands are relaxed.
And you can also decide whether you want to have your eyes open or closed.
So if you like to have your eyes open you can just rest them,
Rest your gaze on a spot that's just right out in front of you.
So find that comfortable position in your body.
And now I just invite you to bring some awareness to your breath this morning.
How is your breath moving through your body today?
When you breathe in,
Where do you feel your breath?
Maybe it's in your nose.
Maybe you feel cool air hit the back of your throat as you inhale.
Do you feel your chest rising and falling?
Or your cage opening up?
Perhaps you feel your belly moving in and out.
Just noticing where you feel your breath this morning.
And since it is the morning,
Let's just wake up our bodies and wake up our breath a little bit.
So I invite you to take three deep breaths in.
Really deep breath in and as you exhale you're going to say ah.
So let's just do that together.
So deep breath in.
Ah.
Good and again,
Deep breath in.
Filling up all the way,
All the way,
All the way.
And let it go.
Ah.
And one more time.
And let it all go.
Ah.
Good.
And now just bringing your breathing back to normal again.
Allowing your breath to return to its normal state.
And once again just feeling how our breath is moving through our body.
Just really surrender to the rhythm of your breath.
There's nothing else in this moment that needs your attention.
You can just be present with your sacred rhythmic breath.
Right here,
Right now.
And I invite you to really tune in to your aliveness in this moment.
In particular,
We're going to listen to another sacred rhythm of our body,
Of our being,
Our heartbeat.
So as you continue to breathe,
Right at the top of your inhale,
I want you to pause and feel and listen to your heartbeat.
And then you can exhale.
So take a nice deep inhale in.
Pause.
And exhale.
Just feeling that heartbeat,
Listening to that heartbeat.
And remember that vibration is sound.
So if you feel your heart beating in your chest,
You're also hearing it with your internal ears.
So let's just do that a few more times.
Breathing in,
Hold and feel and listen.
Do it a few times on your own.
One last time.
Feeling our aliveness today.
And now I invite you to start noticing other sounds around you this morning.
Let's start with some far away sounds.
Maybe you hear birds singing.
Maybe you hear cars passing.
Just noticing the distant sounds with no judgment.
Just accepting what is and being aware of what is.
And now bring your attention to the closer sounds.
The sound of your own breath being one of them.
Perhaps the sound of my voice.
Just noticing in this moment.
And also in this moment.
I invite you to welcome some gratitude into your practice.
Some gratitude for this fresh,
Beautiful day.
Some gratitude for the birds that are singing.
Some gratitude for the sun that is shining or for the rain that is falling.
Some gratitude for the earth for holding you up today.
Some gratitude for the air for moving through your lungs today.
Some gratitude for yourself for deciding to participate in this practice today.
Just gratitude for life,
For aliveness.
Gratitude for what is in this moment.
And if it feels good,
You can invite a smile to come to your face.
The quote on my Thich Nhat Hanh calendar this month says,
Sometimes joy is the source of your smile.
And sometimes your smile could be the source of your joy.
So if it feels good to you,
You can invite a smile onto your face this morning.
And to close out our practice,
I invite you to do some affirmations with me.
Remember that affirmations are about allowing the energy of the words to fill up the space around you and to sink into your being,
To begin to change you on a cellular level.
So as you speak these affirmations with me today,
Either aloud or in your head,
I invite you to just allow the energy of the words to begin to shift you and shift your energy and shift your state of being.
And don't resist that shift.
These words are powerful and they're also safe.
These words can create a safe place for you today.
So you can repeat after me.
Today I am alive.
Today I am grateful.
Today I am grounded.
Today I am balanced.
Today I will choose love over fear.
Today I trust myself.
Today I listen to my intuition.
I choose to move through my day with ease and gratitude.
I learn new things with ease and curiosity.
I try new things with excitement and joy.
Today there are no challenges in front of me,
Only opportunities to grow.
I will accept the day as it comes without resistance.
Today I flow like water.
Today I am present.
Today I am self-aware.
Today I release judgment and accept myself fully.
I embrace myself fully and lovingly.
I know that I am capable and powerful.
The energy of today is new and fresh.
The energy of today is embracing me.
I lean into today because I am grateful for today.
I choose to honor myself with my presence.
I honor myself with my awareness.
I honor the day with my energy.
Today I choose joy.
Today I choose peace.
Today I choose trust.
Today I choose ease.
Today I choose balance.
Today I choose love.
Today I choose love because I am love.
Let's repeat that last one one more time.
Today I choose love because I am love.
I choose to be the energy of those words to manifest in your being.
To fill up the space around you.
Know that the energy of these words resides in you.
You can greet the day with this energy.
Feeling your breath move through your body.
Feeling your aliveness.
Feeling gratitude for your aliveness.
Gratitude for the right now.
And when you are ready,
You can open your eyes.
You can stand up.
You can go greet the day.
