Welcome!
This is a short morning meditation for when your mind feels busy,
Scattered or already full before the day has even begun.
You don't need to fix anything right now.
You're just here to return to yourself.
One breath,
One moment at a time.
Take a deep breath in and exhale slowly.
Let your eyes soften or close.
Let your shoulders drop just a little.
Let your jaw relax.
Notice your body,
Not to change it but just to arrive.
Feel the surface beneath you.
Notice where your body makes contact with it.
Now bring your attention to the space behind your eyes.
Noticing any movement,
Any noise,
Any thought.
You don't need to chase it or quiet it.
Just let it be.
Now gently shift the attention downward.
To your throat,
To your chest,
To your belly.
As you breathe,
Can you notice how your body responds?
Maybe you feel the breath,
Maybe not.
And that's ok.
You are still here.
And that's enough.
Now become aware of your hands.
Notice any warmth or coolness.
Wiggle your fingers slightly.
Let your breath meet your hands.
Can you feel yourself in your body again?
Even if your mind is still moving,
Your body is steady right here.
Take a breath in and a slow breath out.
Now say silently to yourself,
I am here.
I can return at any time.
Let this gentle return stay with you as you move into your day.
You don't have to figure everything out right now.
You've already done something important.
You've come back to yourself.
Take one last breath and open your eyes gently.
Have a beautiful day.
