Welcome to this guided meditation.
In this meditation we are going to wake up and get ready for an intentional and beautiful day.
So first things first I invite you to find a really comfortable position.
You can be lying down,
You can be seated,
But just finding a way to be really comfortable and free in your body that's the most important thing.
And once you've found your position take any final little wiggles or movements to bring yourself into even more ease,
Comfort and freedom in your body.
And start to settle in.
So maybe taking a deeper inhale through the nose you can feel the expansion of your breath deep into your belly,
Expanding the ribcage in all directions.
And then exhale through the mouth,
Deep sigh,
Relax the muscles,
Allow the body to be soft and heavy.
And taking another deep breath in like this,
Expand through the ribs,
Breathe deep into the belly,
Hold at the top.
And then exhale,
Let all the air go through your mouth,
Release,
Release,
Release,
Soften,
Surrender,
Ground.
And we'll take one more breath like this,
Deepest breath you've taken so far,
Expand,
Expand,
Expand,
Hold at the top,
Sip a little more air in,
Hold and exhale,
Let everything go,
Soften,
Surrender,
Release,
Ground.
And now come to find a natural breath,
A natural rhythm of your breathing.
So this could be in and out through the nose,
Gentle and soft,
Or it could be in through the nose and out through the mouth,
Whatever feels most natural for you now.
And from here bringing your attention to the connection between your body and the surface beneath you.
So just noticing all the points of contact here and allow the body to get a little heavier,
Allow yourself to drop into the support of the surface beneath you.
So you can imagine that the chair or the ground or the bed is coming up to meet you,
It's coming up to hold you,
It's coming up to support you.
And what does it feel like to allow that feeling of support,
To really welcome that feeling of support in?
Relax the muscles,
Relax the skin across your forehead,
Release your jaw,
Soften your belly and take a deep breath in,
Inhale and exhale,
Let it go through the mouth.
And from here just casting a loving awareness,
A loving curiosity to your physical body and how it's feeling this morning.
How is your physical body feeling?
Releasing any judgment,
Story,
Narrative,
Releasing the need to fix or change anything and simply notice how does your physical body feel this morning?
And then with the same loving curiosity,
The same loving awareness,
Take your attention to your emotional body and just notice what feelings and emotions are present for you today.
What is feeling alive for you?
Again,
Releasing the need for anything to be different,
Releasing the need to fix anything and simply allowing your emotional experience,
Whatever feelings are there,
To simply be.
Creating space to feel and just pausing here in this space of loving curiosity,
Of creating awareness around your current experience in your physical body,
In your emotional body and simply breathe.
From here you might like to guide one hand on top of the other to your heart center.
So just starting to bring attention and awareness to your heart space,
Noticing the sensation of your heartbeat in your chest.
So just feeling this simple sensation of your heart beating and asking yourself,
What do I need today?
I'm just listening for the answer,
What do I need today?
And then once you receive your answer,
I invite you to set an intention around meeting this need for yourself today in whatever way that looks like and to close this meditation and prepare you to move out into the rest of your day.
Can you describe your intention or what you're needing from today in one word?
So choosing one word that encapsulates either the need that you are meeting or the intention you have around meeting that.
Just choosing one word to summarize that and once you have this word,
Start repeating this word to yourself over and over again,
Just in your mind,
Repeating this word,
Repeating,
Repeating,
Repeating and start to notice how it feels in your body as you're repeating this word.
Where do you feel this in your body?
What does it feel like?
And let's start to incorporate the breath.
So breathing in,
Breathing into this feeling,
Into this word and exhale.
Let it grow and expand into the entirety of your body.
Take another breath in,
Connecting to and really feeling this word,
Feeling the experience of this word in your body and exhale.
Again,
Letting it grow,
Letting it expand,
Let it fill every cell of your body and another breath in,
Connecting to this feeling,
Breathing it in and final breath out,
Letting your body radiate and feel so alive with this feeling.
It already is,
You already are.
Now wrapping yourself in a big hug,
Giving yourself a squeeze,
Reminding yourself how amazing you are.
I wish you a beautiful day.
