So hi there,
Good morning,
Welcome to the session today.
So let's just start the day today with just a little bit of meditation.
So if you've just woken up,
Give yourself a moment maybe to just look out of a window for a sec,
Maybe open the window,
Get some fresh air,
Just let yourself wake up a little.
And if you're already awake,
That's great,
Let's get on into the meditation now.
So wherever you are,
Whatever you're doing,
Let's just find now a comfortable place just for meditation,
Just a little bit,
Just to wake up and get yourself ready for the day.
So now once you've found that comfortable place,
Just sitting,
Making yourself comfortable.
And if you're still a little bit sleepy,
If you're still not fully woken up,
Maybe do this meditation with the eyes open with just a soft focus.
Or maybe if you need to wriggle around,
Wriggle around,
Make sure you're a bit stretched out and wriggled already,
So that if you're still feeling a bit sleepy,
Maybe you can just wake yourself up a little bit more before we start the meditation.
And now,
Once you're ready,
Once you're in place,
Just taking a deep breath in through the nose,
Keeping the eyes open,
And out through the mouth.
And again,
In through the nose,
And out through the mouth.
And just keeping breathing like this,
And as you do,
Just becoming aware of your surroundings,
The sound around you,
The space around you,
The feeling of the body.
Maybe keeping your eyes just a little bit wide open,
So that you can let in the light if you're still feeling a bit sleepy.
And after a few breaths,
When you're ready,
Just closing the eyes with the out-breath or softening the focus if you're still a bit sleepy.
And as you do that,
Just coming to rest the attention on the body,
The feeling of the body.
Maybe you continue this strain of awareness from when you were just preparing just now.
Just focusing on the space that it's occupying,
Where you're sitting,
That contact with the chair,
Or the bed,
Or the floor.
And just bringing the attention to the rise and the fall of the chest with the breath.
Just letting it go naturally now,
Not forced,
Just noticing it.
And as you inhale,
Every time,
Just feeling that oxygen coming in,
That fresh oxygen coming into the body,
Waking the body,
Waking the mind,
Readying you for the day.
And as you exhale,
Just feeling yourself expelling out the night,
The stale night air,
Just clearing out all the cobwebs,
Ready for the day,
Bringing the new fresh oxygen in and breathing out the carbon dioxide that your body has used.
And just continuing this focus for a little bit.
When thoughts come up,
Allowing the awareness just to notice them,
Allowing it just to be aware of them coming up,
But then just letting go,
Allowing them to remain if they want or to disappear.
And just continuing this focus now for a little bit.
Every time you notice the attention wandering,
The awareness wandering,
Just bringing it back again to the breath,
Not judging.
Everything is valid,
Everything is fine,
Just observing.
And then,
In that space,
Just bringing in a few affirmations,
Just repeating them in your head after me.
I am worthy.
I am worthy.
I am worthy of being seen.
I am worthy of being heard.
I know I will face challenges today.
I know I will face challenges today.
Maybe many challenges,
Maybe few.
Maybe many challenges,
Maybe few.
But I am ready.
I am ready.
Because I know my value and I know my power.
And I will go out into the world and spread joy and positivity.
Whatever I do today,
I will try to give good energy where I can.
I am ready for the day.
I am ready for the day.
And with that,
Just bringing the attention back again to the breath,
To the rise and fall of the chest.
And just taking a deep breath in,
Starting to deepen the breath in through the nose and out through the mouth.
And continuing to breathe like this.
And then when you're ready,
On the out breath,
Just opening the eyes again.
Going back to the space around you,
Some of the sounds,
Continuing this deep breathing.
And then when you're ready,
On the out breath,
Just opening the eyes again.
Just a soft focus on the space.
Maybe just gently moving the head,
The eyes looking around you.
Being in this space again,
The sounds,
The feel of the body,
The awareness of the room,
Of the space around you,
Or wherever you are.
Just letting the breath go again,
Back to its natural rhythm.
And with that,
I hope this has been a nice calming way to start your day,
Mindfully,
Meditatively,
Just peacefully.
And I hope you have a great day today,
As you go about your day.
So thanks for joining me this morning,
And have a nice day.
See you next time.
Bye bye.
