Welcome to your meditation this morning.
Today is a brand new day ready for you to make it your own.
Begin by finding a comfortable position in your seat.
Place your feet flat on the floor.
Keep your spine upright and your bottom in the back of your seat.
Allow that gentle curve at the base of your spine and let your head float on top of your neck.
Rest your hands comfortably in your lap.
Taking a soft gaze gently view your surroundings.
Notice any light or shadows in the room.
Perhaps the Sun is still making its way up over the horizon.
Or perhaps you might notice colors or textures in your surrounds.
In your mind's eye notice the space around you.
Either side of you,
Behind you,
In front of you and above you.
Give yourself the chance to tune in to how your body and your mind are feeling in the room this morning.
And when you're ready allow your eyes to close gently.
Now take some time to anchor yourself in the present moment in your room and in your body to be present with yourself.
So with your eyes closed bring some attention to what you can see through your closed lids.
Maybe it's nothing,
Might be darkness.
Maybe there's some bursts of light or color.
Now bring your attention to any sounds you can hear.
Maybe there's something far away outside of the room as the world begins to wake up.
Might be noises of nature.
Perhaps some birdsong.
Maybe some noises of the weather.
Or it might be some cars going by.
Voices.
Whatever it is just notice it.
Now allow yourself to bring your attention within the room.
Any sounds you might hear closer by.
Might be the sound of a clock ticking.
Maybe someone moving nearby.
Or it might even be the sound of your own breath.
Let your awareness gently land on these sounds as they come up.
Simply notice them.
Now take your attention to how your body is feeling.
Maybe you notice where your feet are making contact with the floor.
Or maybe your body in the chair.
You might have an awareness of whether those surfaces are hard or soft.
Whether your body feels warm or cool.
Maybe you're aware of some tension you're holding in your body.
Your back,
Your shoulders,
Your knees.
Whatever those sensations are that are coming up for you,
Just notice them.
Now bring your attention to your breath.
Notice where that attention pops up for you.
Maybe you're noticing your breath in your stomach as it rises as you breathe in and then falls as you exhale.
Or perhaps you're noticing it at the tip of your nose.
Cool as the air flows in and then warm as it flows out again.
Or you might notice it in your chest.
Maybe if you've been feeling a bit of tension or stress,
Your breath might feel a bit shallower than normal.
Or if you're feeling relaxed,
Your breaths might be long and you might notice your lungs really filling with air.
Whatever the sensation is,
Just notice it.
There's no right or wrong.
It's just a matter of bringing your awareness to how your breath feels in this moment in time.
Maybe your awareness is straying inwards to your thoughts.
Your busy,
Curious mind might be niggling at you,
Thinking of the day to come.
And that is completely normal.
If this is happening for you,
Notice your thoughts and what's arising for you this morning.
Not following your thoughts,
Just watching them.
And if you notice that your thoughts continue to stray and just lovingly bring your focus back to your breath each time.
Let your breath flow naturally with ease.
And sit for a few breaths now,
Gently keeping your attention on where you feel your breath in your body.
In your mind's eye now,
Bring your attention to your body as a whole.
Notice how it's feeling.
Notice what's in your awareness.
And whatever that is,
Simply accept it without any judgment,
Without emotion,
Just acceptance.
And now it's time to take a minute in silence,
Sitting in that acceptance in this moment of just being.
You you When you're ready,
Gently begin to bring your attention back to your body and back to the room.
You might notice some sounds beginning to filter into your consciousness.
Or you might begin to get a sense again of your body in the chair,
The points of contact it is making,
The sensations that you're feeling.
Bring a little movement into your fingers and your toes.
Maybe slowly working up to a gentle stretch or a roll of the shoulders.
Whatever works for you as your body and your senses reawaken.
In doing this meditation this morning,
You've given your nervous system a reset and have proactively supported your mental well-being.
If it feels right,
Allow yourself just to feel a moment of quiet gratitude to yourself for starting the day with this small act of self-kindness.
When you're ready,
Gently open your eyes and let them readjust to the light in the room,
Wishing you a calm and peaceful day ahead.
