Good morning and welcome to your positive habit morning meditation.
This is Fiona and I really am so glad that you're here.
It is a brand new day and with it we welcome all the opportunities and challenges that may come our way.
The purpose of this meditation through repetition is to create your very own protective circle of calm.
Over the years this technique has helped me and thousands of my clients to cultivate calm,
Clarity and a true sense of inner safety,
Especially in stressful or difficult moments.
This is your time now,
Just for you,
Before your day begins we create time for you to care for yourself,
Your mind and your heart.
Let's begin.
Find a comfortable sitting or standing position,
Either way ensure that your spine is tall,
Your shoulders relaxed,
Your jaw loose.
Let your arms rest now gently by your sides and close your eyes if that feels comfortable or soften your gaze.
Take a slow deep breath in through your nose,
Feel your belly rise and now exhale fully through your mouth.
Continue to breathe in this slow and deep rhythm,
With each breath release tension in your shoulders,
Your jaw and your hands,
Allow yourself to fully arrive in this moment,
Stepping into calm and presence.
Imagine now a soft glowing circle of light forming around you.
This begins at your feet and gradually starts to rise to surround your whole body.
Choose a colour that feels soothing,
Perhaps soft blue,
Warm gold or gentle white.
This is your circle of calm,
Your personal space of safety,
Peace and control.
Now,
Slowly raise your hands in front of you,
Palms facing down and sweep them in a wide arc tracing the circle of light.
Move them to the sides and slightly behind you,
Imagining the light forming a complete ring around you,
Like a hula hoop of love.
With each inhalation draw calm steadiness and warmth into your circle.
Now,
With each exhalation see the light glow brighter,
Reinforcing your boundary of calm.
Now,
Notice what is inside your circle.
Your breath,
Your body,
Your thoughts,
Your choices.
These are yours to guide.
Now,
Imagine everything outside your circle.
Other people's moods,
Opinions or behaviours,
Events,
Situations.
See them clearly,
But notice how they cannot penetrate your calm unless you invite them in.
Repeat quietly to yourself,
All is well in my circle of calm.
All is well inside my circle of calm.
Bring to mind now someone you care about,
A friend,
Family member or even someone in need.
Silently wish them happiness and ease.
May you be happy,
May you be free from suffering,
May your heart be light.
Now,
Expand this feeling outward.
Imagine your circle radiating calm,
Kindness and generosity into the world around you.
Your circle is not just protection,
It is a source of compassionate energy.
You can carry throughout your day.
Take a full,
Deep breath in through your nose,
Feel your belly rise.
Hold that breath for a moment,
Open your mouth and exhale.
Feel your body now,
Grounded,
Your mind clear and your heart open.
Remind yourself today,
You choose real connection over screams,
Calm over chaos and generosity over expectation.
Know that your circle of calm is always available.
A gentle boundary that you can return to anytime with one conscious breath and an intention.
Continue to visualize your circle throughout your day.
For now,
As we bring this meditation to a gentle close,
Take one final deep inhale through the nose.
Feel the belly rise,
Open your mouth and exhale fully.
Carry this light,
Calm and compassion of your circle into your day.
And now,
Open your eyes gently,
Stretch,
Notice the world around you and step forward.
With clarity,
Focus and calmness.
