Begin by finding a comfortable seated position,
Either on a cushion or a chair,
With your spine tall and relaxed.
Place your hands gently in your lap,
Or on your knees,
And when you are ready,
Close your eyes.
Take a slow,
Deep breath in,
Feeling the air fill your lungs,
Expanding your chest and belly.
Hold it for a moment at the top,
Then exhale fully.
Allow your body to soften and relax.
Take a few more deep breaths like this,
Long slow inhales and relaxed,
Effortless exhales.
With each breath,
Let your body settle deeper into comfort.
Now,
Let your breathing return to its natural rhythm,
Not forcing or controlling it,
Just observing it as it comes and goes.
Notice how your breath moves in and out,
Like gentle waves flowing onto the shore and receding back into the ocean.
Each breath is a sign of your life's flow,
Steady and ever present.
As you breathe,
Become aware of the connection between your body and the surface beneath you.
Feel the weight of your body gently pressing into the earth,
Supported completely.
Trust in this sense of groundedness,
Knowing that the earth beneath you is holding you up,
Steady and unwavering.
Let your attention now rest on the sensations within your body.
Scan slowly from the top of your head down to your toes.
Notice any areas of tightness or discomfort.
As you find them,
Send your breath to these areas.
Breathe in relaxation,
And as you exhale,
Allow any tension to dissolve.
Feel your body grow softer and more at ease with each breath.
Take your time with this,
Allowing yourself to relax fully.
Now,
Bring your awareness to the space of your heart.
Feel the gentle rise and fall of your chest as you breathe.
Beneath your ribcage,
Feel the quiet beat of your heart.
It's a soft,
Steady rhythm,
Your constant companion,
A sign of life and vitality within you.
Take a moment to appreciate this,
To honour the simple fact that your heart has been beating for you since the moment you were born,
Without any effort from you.
With each beat,
Imagine that your heart is sending out waves of warmth and peace to every part of your body.
This warmth spreads to your arms,
Your legs,
Your face and all the way down to your toes.
Let this feeling of inner warmth expand until it fills your whole being,
And as if your heart is gently radiating happiness and contentment.
Now,
As you rest in this feeling,
Begin to silently repeat the following affirmations.
I am here in this moment.
I am content with where I am.
I welcome happiness and peace.
I am here in this moment.
I am content with where I am.
I welcome happiness and peace.
Now expand your awareness further.
Imagine your mind is a vast open sky.
Thoughts,
Worries and sensations may come and go like clouds passing through this sky,
But they do not change the nature of the sky itself.
Your mind remains wide,
Clear and calm,
Open to all experiences,
But not attached to any of them.
As you breathe in,
Feel the spaciousness of this sky-like mind.
As you breathe out,
Let any lingering clouds of tension,
Stress or worry drift away.
And the more you do this,
You notice how lighter and more clear you feel,
How naturally your mind returns to this state of ease and openness.
Now as you prepare to bring this meditation to a close,
Take a moment to set a gentle intention for your day.
It may be something simple like today I will carry this sense of peace with me,
Or today I will allow happiness to flow naturally.
Let this intention settle into your heart,
Trusting that you can return to this sense of contentment and joy at any time throughout your day.
Take one more deep breath in and slowly open your eyes.
Exhale and take a moment to notice how you feel.
Relaxed,
Grounded and present.
Know that this feeling is always within you,
A quiet source of happiness and contentment that you can return to whenever you need it.
May this meditation help you greet your day with clarity,
Happiness and a deep sense of contentment.
