You may wish to choose to do this meditation wherever you find yourself,
In bed or seated at your favourite quiet spot.
Close your eyes and welcome this brand new day.
Each day is a gift,
A gift to yourself and to the others that you interact with.
We might not realise it's a gift now,
But one day we will realise that every day we have an opportunity to create the life we want.
All these small choices create habits,
Which over time create change.
Begin to open your senses and feel the touch of air on your skin.
Notice the sounds around you and any lingering tastes,
Smells and any colours or images behind your closed eyelids.
Notice your breathing.
The gentle rise and fall of your face.
Notice the gentle rise and fall of your breath.
The breath even,
Smooth,
No jerks.
The breath flowing continuously.
No pauses between the inhales and exhales.
Each breath flowing deep down into the belly and out into the sides of the ribcage.
The breath smooth like water,
Fluid.
And let's check in with yourself.
How did you sleep last night?
Do you feel rested?
Energised?
Or still tired?
Explore the body and notice any judgements about how you feel.
And notice if there are any lingering emotions,
Thoughts or moods from yesterday.
And begin to feel the sensations of warmth in the body.
Maybe still in bed under the duvet.
Maybe.
Perhaps a warm jumper or blanket.
Or the morning sun touching your skin.
Welcome the feeling of warmth into the body.
And notice how it feels.
And now begin to welcome a positive emotion into your experience.
Perhaps using a memory that brings a positive emotion easily to the foreground of your experience.
Maybe the sensations of joy.
Gratitude.
Happiness.
Well-being.
Ease.
Where do these emotions reside in the body?
Use your imagination to help create this positive emotion in your experience.
And as you visualise your day ahead,
How would you like to feel today?
Confident?
Vibrant?
Choose your own emotion.
Where does it reside in the body?
How does it feel?
And as I count from 1 to 10,
You're going to feel into this emotion more and more.
Turning it up.
Amplifying it.
So that when you're at 10,
It feels like you're radiating this emotion from the outermost periphery of your body.
1.
Where does this emotion reside in the body?
2.
Scan the body.
3.
Feel in.
Feel in.
Listen to the emotion.
4.
Amp up the intensity of this emotion.
5.
Begin to spread the emotion throughout your entire body.
6.
Downwards to the rest of your body.
7.
All the way to your toes.
8.
Upwards the rest of your body.
9.
All the way to your toes.
10.
All the way to your toes.
11.
All the way to the crown of the head.
10.
Every cell permeated by this positive emotion.
You're radiating this positive emotion.
Feel it expand out of your physical body to the space around your body.
Feel in to the space around your body.
And now begin to visualize the day ahead.
We never know what exact experiences we will encounter.
But our feelings and emotions are always changing,
Coming and going.
Sometimes contradictory.
We may feel happiness one moment and sadness the next.
And we may feel several emotions at once.
Each moment offers a new experience.
Notice all the different emotions available to you in this human experience.
And set an intention just now to welcome them all.
And even if we intend to feel a certain way.
But we get off track.
We can choose to reaffirm our positive emotion throughout the day.
Now take a moment to simply just be.
Give yourself time to be here.
Before the day's demands.
Nothing to do.
Nowhere to go.
Just you.
And stay here for as long as you need to.
Or begin to come back.
Notice what's present now.
Scanning the body.
And begin to take several deeper breaths.
Bring some gentle movement in to the fingers and toes.
And slowly begin to reorientate yourself to the room around you.
And come back to your wide,
Awake and alert state.
Knowing that the day is a gift.
