Good morning and welcome to this guided meditation to help you start your day.
Please find any comfortable position for this meditation,
But I do recommend sitting up if you can.
You could do this in bed or in a comfortable chair,
Whatever works for you.
Now take three deep breaths in through your nose and sigh out your mouth.
Fill up your lungs to the very top and let go of each exhale.
Take a moment just to feel,
Just to be with what's happening for you this morning.
Perhaps you feel a bit stiff or tired,
Remnants of dreams on your mind.
Take a moment to be with that without any particular practice.
And now begin to focus a little bit more on your breath.
We'll invite a deeper breath here,
Focusing on the inhale,
Which can help us to wake up gently.
Stretch your inhales,
Drawing the breath in as deeply as feels comfortable.
Don't go past comfort,
Don't strain.
It does not have to be the deepest breath of your life.
Simply focus on drawing in a deep inhale and allow the exhales to simply be soft and relaxed.
As you do this practice,
Notice what might be shifting or changing for you.
How is your internal experience changing as you focus on your inhales?
You may continue like this,
Or we'll invite some simple movement.
If you like,
Next time you inhale,
Reach your arms wide and all the way up to the sky.
As you exhale,
Draw your hands down along the midline in a prayer shape.
Inhale again,
Reaching your arms up,
Lifting your ribs,
And then exhale gently,
Drawing the hands down along the midline.
Take a few more breaths like this,
Noticing how reaching the arms up lifts your chest and opens a little more space for your breath to come in.
If you'd like a sigh or to make some sound on your exhale,
That's totally welcome.
When this feels complete for you,
Allow your hands to rest in your lap and come back to a natural breath.
Notice that it might feel a little different now to breathe,
A little easier,
A little deeper,
Or it might simply have a different rhythm.
You might not notice anything at all.
That's just fine.
Simply observe what you can.
Now from here,
Take a moment to look forward into your day.
What is an intention you'd like to work with today?
This could be an action you want to take,
Something you'd like to complete,
Or it might be an energy or a mood you're hoping to bring with you into whatever you may face today.
Take a moment to consider what would you like from the day ahead of you.
Now observe that intention.
Perhaps it came really clearly from your mind,
Something you know you have to do today.
If you haven't yet done so,
Take a moment to consult your body.
What does your body need or want from today?
How could you nourish and care for this body as it's going forward into whatever you need to face today?
You may find you have a single intention,
Or there might be more than one.
Perhaps separate ones from the mind and from the body.
If you can,
Take a moment to set these intentions into words.
Use the phrase,
Today I will,
And fill in the blank as feels best for you.
If you have more than one intention,
Say them both or all,
Out loud or silently to yourself in your mind.
When this feels complete for you,
Take a deep breath,
Maybe a sigh.
Bring your hands together in front of your heart and bow your head gently.
Thank yourself for taking the time to listen and begin your day with kindness and intention.
Thank you for listening and have a wonderful day ahead.
