Hello and welcome to this morning meditation,
Setting intentions for a positive day.
Let us begin by finding a comfortable seated position,
Either on a chair or on a cushion on the floor,
Or you could still be laying in bed before you've gotten up to start your day and that's okay too.
Wherever you are,
Whether it be sitting or lying,
Try to have a straight spine.
Be upright but relaxed,
Rolling your shoulders back slightly to open up your chest and your hands gently resting on your lap or beside your body,
Facing upwards towards the sky.
Take a moment here to close your eyes or if you prefer,
You can keep them softly focused on a point in front of you,
Allowing your breath to become your anchor to the present moment.
Inhaling through your nose,
Feeling your lungs expand and slowly and completely exhaling through your mouth,
Letting go of any tension and as you continue to breathe in this way,
Bring your awareness to the sensation in your body.
Notice the contact points between your body and the surface beneath you.
Feel the gentle rise and fall of your chest,
Your abdomen with each breath.
Noticing any areas of tension or discomfort,
Softly breathing into each of these areas and as you exhale,
Allow them to soften and release.
Now bringing your attention to the thoughts and emotions present in your mind without any judgment,
Just simple curious observation with what is arising in the moment.
Noticing any worries or concerns about the day ahead,
Any lingering thoughts maybe from yesterday,
Any hopes or aspirations for the future.
Allow these thoughts to come and go like clouds passing across the sky without getting caught up in them and as you continue to breathe mindfully,
Bring your focus to the present moment.
Today is a new day,
A fresh start.
Take a moment to set any intentions for how you would like to approach this day.
What qualities do you want to cultivate?
What attitude do you want to bring to your interactions,
To your activities?
Perhaps you choose to cultivate gratitude,
Finding joys in the simple pleasures of life or maybe you're choosing to cultivate a little bit of compassion,
Offering kindness to yourself and to others.
Maybe you're cultivating mindfulness,
Bringing your full attention to each moment as it unfolds.
Whatever your intention you choose,
Silently repeat it to yourself now with conviction and sincerity.
Let it resonate in your heart,
Infusing your being with its energy and its purpose.
Now take a few moments to visualize yourself moving through your day with this intention in mind.
See yourself encountering the inevitable challenges and opportunities with grace and resilience.
See yourself connecting with others with kindness,
Understanding.
See yourself embracing each moment with presence and awareness.
As you hold this vision in your mind,
Know that you have the power to make it a reality.
Each moment of this day is an opportunity to live in alignment with your intention to create the life you desire.
As we come to the end of this morning meditation,
Take a moment to express gratitude for this time you've taken for yourself,
For creating the intention of starting a new day with presence and purpose.
Know that you can return to this practice whenever you need to ground yourself in the present moment and set the tone for your day.
When you're ready,
Bring some tiny micro movements to your body,
However it feels right for you.
Moving these movements to bigger stretching,
Becoming fully present in your body.
As you come to this place,
Gently opening your eyes,
Continuing with some of the movement,
Taking in a few more deep breaths,
Carrying the intention you've set with you as you go about the day.
Knowing that you have the power to make today a beautiful and fulfilling experience.
Thank you for joining me in this morning meditation practice.
May your day be filled with peace,
With joy,
And with purpose.
Thank you and namaste.
