Meditation & Coffee - Morning Sunshine

Meditation and Coffee - Morning Sun. Begin your day with this powerful and beautiful sunshine visualization to feel grounded, calm, warm, and uplifted, and start your day with clarity, focus, and ease.

Transcript

Hello!

You are listening to Meditation and Coffee,

The weekday meditation podcast that helps you start your day off calm,

Aware,

Intentional,

Focused and most importantly,

Awake.

Because did you know that the word Buddha actually means awakened one?

I'm Hannah,

Your host and founder of the online meditation community Breathe Like a Badass,

And I am obsessed with starting the day with good coffee and seriously simple meditation.

As a trained meditation teacher and a female entrepreneur,

My mission is to help anxious yet ambitious women cut through overwhelm,

Negative self-talk,

Constant comparison and fear so they can get the calm,

Clarity and focus that they need to build happy,

Fulfilling,

Freedom-filled businesses and lives.

Meditation is not magic,

But it's a pretty good place to start.

So whether your coffee is a shot of espresso,

A latte decaf or even a tea or a chai,

I invite you to join me every weekday to start your day off right.

FYI,

These sessions are recorded live on my Instagram page,

At Breathe Like a Badass,

So if you'd prefer to join in and watch them live,

You can do so there every weekday morning between 8 and 8.

30am London time.

The videos are also available after the lives on my IGTV page.

Now,

On to the meditation and coffee.

I think we are live.

Hello,

Good morning.

It is Hannah here from Breathe Like a Badass,

And this is of course another session of meditation and coffee.

How are we doing?

Let me make sure that everyone can see what we're doing this morning.

So I'm just going to pin that there so everyone can see what we're doing.

So this morning we are doing a meditation,

Starting the day with a little bit of morning sunshine and visualisation.

Visualisation is kind of a weird word,

It can sometimes sound very grandiose,

Like we're going to have to do some crazy kind of imagining.

No,

That's not what I mean by visualisation.

Visualisation is simply allowing ourselves to be connected with an image in our mind that is going to help us in this context start the day with a little bit of mental space and intention.

The inside of my coffee mug this morning is bright sunshine yellow,

As you can see if you're watching.

And hello to people joining.

And so I thought why not do a morning sunshine visualisation that is actually one of my favourite kinds of meditation to do in the morning.

It transports me away from maybe feeling a bit tired,

Feeling a bit restless,

Maybe I feel a bit stressed,

Maybe I didn't sleep too well,

I've got loads to do,

Whatever it may be that we start the morning with.

Using the tools of meditation can really help us to quite almost literally walk into the day with more space,

Positivity and basically allowing us to show ourselves that we can be powerful in our mind.

And that even if we have started the day feeling stressed or worried,

That we can use the tools of meditation to find freedom and find grace and happiness and moments of joy in our mind.

And that's all we need,

Just our breath and our body and a little bit of patience.

So that maybe all sounds very mysterious,

But it will all make sense when we do the meditation.

So please do join me if you've got your cup of coffee or tea or chai,

Decaf,

Whatever it may be.

Just taking a sip perhaps,

Enjoying that sip and allowing yourself to get situated and comfortable to start today's meditation.

So wherever you're sitting,

I invite you to get comfortable,

Stretching out a little,

Maybe dropping your shoulders and as you breathe in through the nose and out through the mouth,

Just allowing yourself to come and drop into this space wherever you're sitting.

There's a brilliant phrase by the meditation teacher Joseph Goldstein and he says,

Sit and know that you're sitting.

So sit and feel what it feels like to be sitting where you are today.

That's it.

No expectation,

No trying to force it,

Make it feel a certain way.

We're just sitting and getting grounded effectively and giving ourselves permission to sit.

And in today's world when things are so busy and we have so much that we want to do and achieve,

Especially if we're ambitious,

Just giving ourselves permission to notice what it feels like to sit can already be a pretty revolutionary act.

So if you're finding it a struggle to even do that today,

I want to welcome you and say,

Yep,

You're human.

That is absolutely to be expected.

Taking the time to do the practice is also part of the practice.

So as you come into position,

Perhaps closing your eyes if you feel comfortable and using the breath to allow yourself to get even more grounded.

So breathing in through the nose,

Allowing the air to fill your lungs and breathing out.

As you breathe out,

Letting your shoulders relax,

The skin of your face,

Your jaw,

Your thighs,

Wherever you're sitting on the sofa or the cushion,

Just letting yourself melt with every out breath.

And the purpose of this is not to make ourselves so relaxed that we're going to go to sleep.

It is again just a practice of coming into the space and setting ourselves up to be balanced and grounded.

And practicing stillness.

In our lives today,

We so often don't have a chance to be still.

So when you're in a position that feels comfortable and balanced and grounded,

Continuing to breathe.

And again,

If you have your eyes closed,

Then that's great.

And I'd like you to practice visualization for me.

So before we go into the meditation sunshine visualization,

I would love to invite you to just think of someone you love,

Anyone.

Just bring them to mind.

How do they show up?

Their face,

Their smile,

What it looks like if they're walking towards you perhaps or something funny that they usually say to you.

However they show up in your mind,

Just bring them to mind and think about them for a second.

So that is visualization.

It's not some scary fancy thing that we have to force ourselves to do.

It's bringing something to mind and imagining it.

So just as you brought somebody that you love to mind a couple of minutes ago,

A couple of seconds ago,

I would now invite you to come back into your body,

Dropping your shoulders again,

Noticing how it feels to be where you are today.

And as you continue to breathe in and out,

Imagine that you are somewhere outside and it's a beautiful sunny day.

It doesn't have to be a specific place outside,

It can be a real place,

It can be somewhere that you love or somewhere that you've traveled to before.

And you can be standing up in this place in your mind's eye or you can be sitting as you are now.

And I'd love for you to just imagine that you're there and tune into your five senses.

What can you hear?

Are you outside in a mountain range?

Can you hear birds?

Can you hear other people perhaps?

Children playing?

What do you see?

Are you in a green garden?

Can you see the green grass or are you on a mountain track with mountains and trees all around you?

What can you feel?

Is there a breeze?

Can you feel wind on your skin?

The ground under your feet or under your seat?

Maybe you're in a garden,

Can you reach out and feel the grass on your hands?

Maybe there are flowers?

What do you smell?

Can you smell the clean air?

Maybe somebody's cooking a barbecue somewhere,

Maybe you smell that.

Maybe you can smell the pine trees if you're in a forest.

And now as you find yourself in this place,

Imagining that you have sun shining down on you.

And visualising the sun reaching each part of your body in turn.

So maybe you're looking up at the sun wherever you are or maybe you're sitting down and you're looking down,

It doesn't matter.

What we're going to do is imagine the warmth of the sunshine,

The golden warm light touching each part of our body in turn,

Going from the head to the toes.

So imagining the warm light almost as if you're stepping into sunshine from shade.

So the warm golden light warming your body from the head,

Top of the head,

Forehead,

Eyebrows,

Nose,

Cheeks,

Jaw,

Chin,

Neck.

And as you go down the body,

Slowly allowing that sunshine to move down your body as you go.

Continuing to breathe as you do it.

And again using your senses,

How does it feel?

What do you notice?

Do you feel warm?

Do you feel safe?

Powerful?

Energised?

Calm?

As you imagine the sunshine flooding your body all the way from head to toe,

So perhaps you might be feeling it in your arms by now,

Each one of your fingers,

Your torso down the back,

In the front of your body your hips,

Your pelvis,

Your feet,

Your thighs,

Knees,

Calf,

Your ankle,

The top of your foot,

The bottom of your foot,

All the way to the ends of your toes.

And allowing yourself to sit and imagine yourself where you are,

Feeling the warmth of the sun that has flooded through your body.

If it helps you can imagine a golden colour,

You can imagine yourself in a golden bubble,

Or you can just think of sitting in the sunshine,

Very simple.

Continuing to breathe gently in and out,

Noticing how it feels to be here,

Sitting here in the sun today.

Again,

If you get distracted that's completely normal,

Just bring it back as soon as you notice.

And if you have anything distracting you where you are,

Maybe birds singing or your partner making a noise or whatever it might be,

Simply be aware of that as you would be if you were sitting in a forest and you noticed some birds.

They're just part of the environment that you're in,

So noticing them without letting them drag you away.

A few more breaths,

Sitting in the space,

Feeling the sun on our body.

And if you had your eyes closed,

Feel free to open them now.

And allowing yourself a little stretch,

And trying to give yourself permission to just sit in this moment for a few more minutes.

Not finishing this and rushing off into the rest of your day as tempting as it may be.

And allowing yourself to notice how you feel now at the end of the meditation as you did at the beginning.

And something I love about the morning sun meditation is that the more you practice it,

The more that you can come back to that feeling,

That space of calm sunshine.

So even if you're going about your day and you feel stressed,

You can come back to that feeling.

So from my sunshine mug to yours,

I hope you have a really great day.

It's the middle of the week,

Almost at the weekend,

Almost.

And I wish you well wherever you are.

Thank you for watching,

Thank you for listening,

Thank you for being here with me this morning.

I'm Hannah from Read Like a Badass,

I'm a meditation teacher.

And if you would be interested in working with me one to one on personalised meditation plans for anxiety,

Productivity,

Sleep,

Self worth,

Then I am accepting one to one bookings this week.

So please do come and chat,

Let me know if that's something that you'd be interested in.

Drop me a DM,

I'd love to hear from you.

In the meantime,

Thanks so much.

This has been another meditation and coffee.

And I will see you tomorrow morning.

That's it for today.

Thanks so much for listening and spending your morning with me.

If you like this podcast,

And you are as obsessed with coffee and maybe meditation as I am,

Please go ahead and leave a rating and a review on Apple podcasts or wherever you normally listen,

As it helps spread the word and get the message out to more brilliant women just like us who need it.

You can also share with your friends on Instagram,

Tagging me at Breathe Like a Badass,

I always love to see you there.

If you like this,

And you'd like to hear more from me and Breathe Like a Badass on how to use meditation to get the calm clarity and focus you need to build a happy,

Fulfilling,

Freedom filled business and life.

Head on over to my other full length interview style podcast,

Just search Breathe Like a Badass anywhere that you normally listen to podcasts.

Thank you so much for listening and I will see you for the next one.

Reviews

Loved that for this dreary morning here in Texas. 🧡 🤠

I don't know English very well, but I can understand enough to do meditation and practice English at the same time, especially when you speak slowly and clearly. I really like your podcast!