J protective Good morning and welcome to this mindful and heart-centered morning meditation.
As you slowly wake,
Find a comfortable place where you can sit and simply be for the next ten minutes.
Doing your best to keep that busy mind at bay.
Leave the planning for the day until later.
For now,
Start to tune into your breath and extending the breath on the inhale and the exhale.
As you breathe in,
Allow your belly to come out and fill up like a balloon.
As you breathe out,
Emptying the lungs and the belly and gently bringing it towards your spine.
Pause for a moment and then take a nice deep inhalation on the next breath.
Exhaling fully and deeply when you're ready.
And just take a few moments here at your own pace to practice deep belly breathing.
As you breathe in,
Allowing the belly to come out and become full.
And as you breathe out fully,
Gently bringing the belly in towards the spine.
Doing your best to drop your shoulders,
Unlock your jaw.
Remaining as still and as comfortable as you can be.
Think of each inhalation as a beautiful energising breath,
Preparing ourselves for the day.
Taking time now to gently and slowly scan your full body,
Just becoming in tune with the body,
Noticing any tension,
Any sensations.
Any feelings of your body,
Any thoughts,
Any thoughts,
Any thoughts,
Any thoughts,
Any feelings of anxiety or stress.
Exhaling fully and deeply.
Excitement,
Numbness or pain.
Just send your awareness around your full body without judgement,
Without worrying too much.
Just noticing and observing the sensations in the body,
Both front and back,
From the top of your head to the tips of your toes.
And when you are ready,
Come to your heart in the centre of your chest,
Resting your awareness here in your heart space,
Continuing to breathe deeply and smoothly.
And as you rest your awareness in your heart centre,
Just notice how your body is now,
Your heart is now,
Your mind is now,
Your mind is now,
Your mind is now,
Your mind is now,
Loving feelings.
Just bring those to the centre of the heart and intensify and exaggerate those feelings as much as you can.
Even if this feels unfamiliar or difficult for you,
Just do your best,
Calling to mind that feeling of being loved and loving yourself or another.
Awakening and opening the heart space in the centre of the chest.
Can you may like to see it spiralling or vibrating or the beautiful warm coloured light.
Using your inhale to intensify this beautiful feeling of loving kindness.
And now starting to use your exhalation to send this beautiful feeling all throughout your body.
And now you are breathing in the sensation of loving kindness,
Breathing it out and sending it to every part of your body,
To your arms,
Your stomach,
Legs,
Feet,
Back of the body,
Shoulders,
The lips of your hair,
The front of your face,
Shoulders,
Back to the heart space.
Breathing in and out unconditional loving kindness towards yourself.
And now you are breathing in and out.
And as we do this and continuing to breathe deeply and slowly we are going to send ourselves some well wishes for the day.
And you can repeat after me silently or out loud.
May I be mindful,
May I be mindful,
May I be authentic,
May I be authentic,
May I be authentic,
May I be true to myself,
May I be true to myself,
May I be courageous,
May I be courageous,
May I lead from the heart,
May I lead from the heart,
May I lead from the heart,
May I lead from the heart,
May I lead from the heart,
May I lead from the heart,
May I lead from the heart,
May I lead from the heart,
May I lead from the heart,
May I lead from Setting yourself an intention for this particular day that you'll hold in your heart space as you move throughout each moment,
Each hour,
Each part of your day.
Setting a specific and clear and loving intention just for today.
May you remember that you are loved and you are love.
May you know that you are enough,
Always have been and always will be.
With loving kindness I wish you a beautiful day.
May you know that you are loved and always will be.
May you know that you are loved and always will be.
May you know that you are loved and always will be.
May you know that you are loved and always will be.
