Good morning,
My name is Graham Nicholls,
Welcome to this Up With The Dawn meditation.
Firstly,
Find yourself somewhere comfortable to sit or lay.
Somewhere where you can rest your back and be comfortable,
But also be balanced.
Sit squarely or lay flat on your back.
If you are sitting,
Place your feet firmly on the floor so that you can connect with the earth.
When you are ready,
Close your eyes and allow yourself to just drift to concentrating on your breath.
Find a nice deep breathing pattern.
Breathing slightly deeper than you would normally breathe,
But not so deep as to be forced.
Just a nice deep breathing pattern.
Somewhere nice and comfortable.
Breathing deeply into your abdomen and then exhaling fully.
Just for now,
Focusing on your breath.
Just for now,
Focusing totally on your breath.
If it helps with your concentration,
As you breathe in,
You can simply say to yourself,
Breathing in.
And as you breathe out,
You can simply say to yourself,
Breathing out.
For a few moments,
Allow yourself to concentrate on the breath.
If you find your mind wanders at any point,
That's okay.
That's quite natural.
Just catch yourself and bring yourself back to concentrating on the breath.
Bring yourself to just concentrate on breathing in and breathing out.
And as you do so now,
Your mind starts to wander towards taking a walk in nature.
See yourself through your own eyes,
Listening with your own ears,
Feeling everything that's around you as you walk through nature.
Maybe you're in a field of wide open expanse.
Maybe you're in a forest.
Somewhere you would be comfortable to just walk.
Take a look around you as you walk through this beautiful space and see what's around.
See what you can see through your own eyes.
Hearing the birds chirping and singing.
Maybe a slight breeze rustling the leaves in the trees or the grass beneath your feet.
Notice that you have no shoes nor socks on,
That you're walking barefoot so that you are completely connected to the earth.
With every step,
You feel the power and the energy of the earth become absorbed into your body.
Allowing that power and energy to flow up your legs and into your body and into your heart and up into your head.
You just enjoy the moment,
This moment with nature,
This pure moment with nature.
And just take the silence over the next few moments to really explore your surroundings.
Seeing everything through your own eyes,
Hearing everything through your own ears,
Feeling everything around you.
And be grateful for the place you are in.
Birds chirping and singing.
Just find your mind wanders,
Wanders to thoughts of today or maybe thoughts of the future.
That's okay,
It's perfectly natural.
Just stop yourself from wandering and bring yourself back to nature.
Bring yourself back to walking in this beautiful surrounding,
Seeing everything,
Hearing everything,
Feeling everything.
Birds chirping and singing.
Birds chirping and singing.
And now,
As I bring you back to focusing on your breath,
Know that you can visit this place at any point.
Close your eyes and you can be back in this beautiful,
Wonderful surrounding.
Be back in nature,
Walking and connecting to the earth.
But for now I bring you back to your breath.
Just focusing in again on breathing in and breathing out nice and deeply.
Being in this moment,
Being right here,
Right now.
And as we come towards the end of this morning meditation,
This up with the dawn meditation,
You can start to slowly open your eyes.
Take a look around,
Bring yourself back to the place where you are.
And I wish you a good day.
Until the next time,
Goodbye.
