Beautiful Morning Meditation

This is a meditation to get your day started right. Listen while you stretch in your sheets, while you’re brushing your teeth, waiting for your tea to brew, or even on your commute to work! Little choices make a difference.

Transcript

Hello,

I'm Dr.

Suzanne Gelb and this is the beautiful morning meditation.

If you're brand new to meditation,

Let me give you a quick introduction.

When you meditate,

It doesn't necessarily mean that you're sitting in a cross-legged position or chanting in a yoga class.

That can be one style of meditation,

But it's not the only one.

Actually,

When you meditate,

It simply means that you're bringing your mind and your body and your emotions into a more peaceful state,

A state that is calm,

Yet alert and energized.

When you meditate,

You're drawing your attention into the present moment.

You're not lost in the past or thinking about the future.

Here in this moment.

Just about any action really can become a form of meditation that could be sitting,

Walking,

Even typing or chopping vegetables.

When you are fully engaged in what's happening right now,

What you're doing right now,

What you're experiencing right now,

Really savoring this moment.

Well,

That is meditation.

And it's also what some people call being present or mindful.

And it's all different words to describe essentially the same kind of experience.

Being here now.

Loving this moment now.

And I'm about to guide you through a brief meditation that you can do every morning to set up your day for greater success.

And you can also do this meditation at any point in the day when you feel like you need to get back into a more calm,

Focused frame of mind.

So let's begin.

For this meditation,

I'd love for you to lie down on top of your bed or on the floor if you can.

But if you need to remain seated,

That's fine.

It's just that lying down would be excellent.

So when you're ready,

Close your eyes and allow gravity to do its miraculous work,

Pulling you into the floor or the bed or the earth.

You don't have to do anything at all in this moment,

Except just be here.

Still with your eyes closed,

Place your hands on your belly,

The center of your body.

Notice how when you inhale,

Your belly fills and your hands rise slightly.

And then when you exhale,

Your belly actually empties,

Your hands sink down.

Keep breathing in this way at your own pace.

That's it.

And keeping your eyes closed,

Start making little circles on your belly with your hands.

Start slow and small,

Clockwise,

Circling around your belly button.

And gradually start to radiate these circles outward,

Bigger circles.

Maybe just a tiny bit of pressure with your hands.

It's as if you're saying,

Wake up,

Belly.

Good morning,

Body.

Keep your hands moving.

Keep those circles going.

Eyes closed.

Relaxed.

Bringing circular motions with your hands on your belly,

The center of your body.

Waking up your skin.

Waking up your internal organs.

Bringing blood and oxygen and energy to the very center of your miraculous being.

And if it feels good,

Allow your hands to travel up to your chest and to your hips and to your arms.

You can even bend your knees into your chest and rock gently back and forth,

Side to side if you'd like.

And then go back to making circles,

This time on the sides of your thighs.

Maybe on your ankles,

If you can reach.

Perhaps you want to make circles by your temples,

On your face,

Anywhere that feels good.

Waking up your entire body.

Relaxed.

Continue for a few moments.

Eventually,

We turning to your original position.

Lying down.

Back press to the floor or on the bed.

Lying flat.

Or sitting up,

If you prefer.

Become still once again.

Allow your hands to rest in stillness on your belly.

Or maybe above your heart.

Notice if your heart is beating just a little bit faster than when you began this meditation.

Like your body is just a little more alive,

A little bit more energized,

Even though you're beautifully relaxed.

Notice how it's possible to feel alert and energized,

Yet calm all at the same time.

Whatever is happening for you right now,

Just be with it.

Just notice.

So with your eyes closed,

Take a few nice,

Easy breaths.

And in your mind,

Silently say to yourself,

Or out loud if you prefer,

I am grateful to be alive this day.

Say to yourself,

Or out loud,

I will treat myself with love and respect today.

Say to yourself,

In the silence of your mind or out loud,

No matter what happens today,

I am strong,

I am capable,

I can handle it.

Holding those beautiful thoughts in your mind and heart,

Give yourself a big stretch.

You know,

Like you're waking up in the morning,

Like a big,

Big stretch.

Yeah.

Or like a puppy stretching on the floor,

Joyful,

Alive,

Ready for the day.

Now slowly bring yourself to a seated position,

Or if you're already seated,

Then slowly stand up.

Seated position to then standing up.

And you can open your eyes as you move from the floor or the bed or the chair up to your feet,

If that's possible.

And in a standing position,

Or if you need to still be seated,

That's perfectly fine.

Just treat yourself to one more big stretch.

Arms way up in the air,

Reaching for the heavens as far as you can,

Fingertips touching the clouds and the stars.

Complete your stretch even further than you thought you could go.

And then take one more big breath in and exhale with your mouth wide open and make a big sighing sound.

Let's try that one more time.

Deep breath in,

Exhale.

That's it.

And allow a gentle smile to come to your lips.

You are ready for a beautiful morning and a beautiful day.

And if you're doing this meditation later in the day,

Not in the morning,

Remember that no matter how awesomely or poorly your day might be going so far,

You always have the power to turn your day around.

You can do this at any time,

Morning,

Noon,

Midnight.

The power to make your day better is always within your grasp.

I'll say that again.

The power to make your day better is always within your grasp.

And in fact,

You can repeat these three phrases.

I'll say it once and then you can either say it out loud or in your mind.

I am grateful to be alive this day.

I will treat myself with love and respect today.

No matter what happens today,

I am strong.

I am capable.

I can handle it.

You can repeat these three phrases anytime you like,

Not just when you're lying down with your eyes closed.

You can say these words to yourself anytime at all really,

While you stretch in your sheets,

While you're brushing your teeth,

Waiting for your tea to brew,

Or even on your commute to work.

Every time you do something calming and kind for yourself,

That is a very positive choice.

And you know,

Little choices add up throughout the day and throughout your life.

Little choices make a difference.

Know that you can set up your day for greater peace and success just by taking a few brief moments to take care of yourself.

It's not selfish to do this.

It's a valuable gift to yourself,

A gift that is helping you to become the best version of yourself,

A gift that actually benefits every single person that you meet.

So it's a gift for yourself and for the whole world.

Your meditation experience is now complete.

Enjoy the rest of your morning,

Afternoon,

Or evening.

Be loving to yourself and to others.

Have a beautiful day.

Reviews

☮️😁❤️🙏

Very different and lovely. I really enjoyed this meditation, Thank you.💖

Thank you!🌷🌷🌷

Wow this is beautiful. I don't listen to guided meditation as i feel distracted by the voices.

My friend recommended this and the beauty of your voice kept me into it otherwise i just tap finish button on guided meditations. But loved it.

Fantastic start to the day! Clear and engaging voice. Enjoyed it. Will forward to beginners who have struggled to meditate. Thanks again.

Beautiful way to start the day. I loved this and will carry it throughout my day.

Very soothing and comforting.

This one is best for beginners as the actual meditation time is less than 10 minutes. I found the talk at the beginning to be a bit long but enjoyed the reminders, especially at the end. Nice short meditation, loved the stretching and exhaling at the end. Thank you.

With gratitude 🙏

This will put a smile on your face, in your body and on your attitude for the day! 😊😍👏

Lovely, mindful start to the day! Best while lying down then eventually sitting up.

Perfect. Just what I needed

Great meditation especially for beginners! The affirmations and the stretching at the end really help to get you ready for a positive day ahead. Thank you!

This is a super great meditation that’s not too long and it’s best for people who haven’t heard this before because it does talk a lot but is great for beginners. I think I would listen to this at the start of every month as a reminder but not every day as it would definitely be boring with so many “tips”

Really enjoyed bits of this - the little circles, the big stretch - it was joyful to engage my body so playfully in the meditation and a happy start to my day. Thank you.

What a lovely , gentle , uplifting way to set the tone for the day. I shall return to this meditation often to start or rejuvenate the day.
Thank you! Wishing you a good day as well!

That was a wonderful way to start my morning. LOVE the wake up and positive aspect. Will be using it again real soon.

I'm pregnant and I love all the movement and deep breaths. The belly rubs are so relaxing plus the affirmations help keep me centered through this crazy time in my life. Thank you.