Good morning.
Before you begin your day,
Let's just pause here for a moment.
Finding a comfortable position wherever you are.
And allow your eyes to close.
I'll invite you to take a deep breath in through the nose.
And let it go,
Slow and easy through the mouth.
One more,
Just like that,
Breathing in.
And release.
Before everything else happens today.
This moment is yours.
Right now,
There's nothing to produce.
There's nowhere to be but here.
So notice the surface beneath you.
The points of contact between your body.
And the chair,
The bed,
Or the floor.
And allow yourself to be held by that support.
Soften the wrinkles in your forehead.
Relax your jaw.
And drop your shoulders away from your ears.
Allowing your hands to rest open.
And bring your attention to the breath.
Just to observe.
Where do you feel it most today?
Maybe it's the rise and fall of your chest.
Maybe it's the breath at your nose.
Cool on the way in and warm on the way out.
Just notice.
And let's slowly draw our attention towards the face.
Towards the neck.
Down to the shoulders.
And through each arm.
Draw your attention to the chest and the belly rising and falling.
Notice your hips.
Your legs and your feet.
Use this time to notice anything within the body,
Not to fix it,
But just to become aware.
This is your body still and present.
So notice what is here.
Now widen your attention towards your thoughts.
You might notice some have already arrived about today.
About yesterday or what's next.
For a few breaths.
Practice letting them pass without following them.
Like leaves floating on a stream.
You see them.
You don't need to chase them,
You just watch them drift by.
And if you get pulled into a thought,
Soon as you notice.
Gently return to your breath.
And say to yourself As you breathe in,
I am breathing in.
And as you breathe out,
I am breathing out.
I am breathing in.
I am breathing out.
Before we end this meditation,
Bring to mind one quality you'd like to carry with you into your day.
Not as a task,
Not as an outcome but a way of being.
Maybe it's ease.
Maybe it's patience Curiosity.
Steadiness or simply presence.
Slightly repeat this to yourself,
Like a quiet intention.
Day I move with.
And let it sink in.
Take one full breath in.
And let it go.
Begin to make subtle movements in your body,
Like wiggling your fingers and toes.
And when you're ready,
Gently open your eyes.
Carry this presence.
The intention you just set.
Into the rest of your day.
Namaste.
