Good morning and welcome to this guided meditation on the first five minutes.
I'm Steve Walker,
A life coach and meditation teacher.
Make sure you're seated in a comfortable position.
And gently close your eyes or softly gaze across the room.
Initially,
Just be aware of your breathing,
A natural cadence,
Probably in and out through your nose.
You can do a brief body scan at this point.
Start at the crown of your head and work your way down.
Notice your forehead,
Does it need to be relaxed a bit?
Are your eyes softly closed or?
Gently gazing across the room.
Does your jaw need to be released?
You may notice the.
.
.
Gentle rise and fall of your shoulders.
The expansion and contraction of your chest,
Your ribcage,
Your back.
You may notice the rise and fall of your belly.
And notice the areas where you're grounded.
Your seat.
The backs of your thighs.
The soles of your feet.
And really feel that groundedness.
Feel rooted.
Strong.
Safe.
And then let's take a deep cleansing breath,
Nice and slowly in through your nose for a count of four.
Hold it at the top for a second or two.
And then out through your mouth nice and slowly for a count of six.
So in for four,
Hold it,
Out for six.
And you can repeat this another one or two times.
It's a nice way to calm your nervous system,
To send a signal.
To your nervous system that you're safe.
Everything's OK.
And then you can return to your normal cadence of breathing.
These first few minutes of the day are often the most honest read you're going to get on how you're actually doing.
You're not managed yet,
Not performing yet.
It's worth paying attention.
To what comes up at this moment of the day,
Right at the beginning,
Before you've even gotten out of bed,
Maybe.
Instead of rushing past it.
And it's not a time for fixing whatever's there or forcing a certain mood.
Just meeting the day.
Honestly,
And with curiosity.
For a minute or so before the performing and the to-do lists and all that starts.
It's a chance to connect with your authentic self.
So you can start the day better aligned.
So first,
Ask yourself.
What am I bringing into today?
Before I've done anything with it.
What's kind of rattling around in your head or your heart?
What are you bringing into the day?
Having some clarity about how you are genuinely starting the day.
Can offer some insights into what the day ahead might offer to teach you.
This intentional curiosity can make you more aware of the lessons that sometimes you're too busy or too distracted to notice.
So now,
Ask yourself.
What is today here to teach me?
Let's take another deep cleansing breath or two.
Again,
Nice and slowly in through your nose for a count of four.
Hold it at the top for a second or two.
And then out slowly through your mouth for a count of six.
And now repeat after me.
I'm curious what today has to teach me.
Let's take one more deep cleansing breath in through your nose and out through your mouth.
I hope you have a wonderful day.
Thank you for joining me.
Namaste.
