Good morning and welcome to this meditation.
We're going to be using our breath and using this meditation practice to get our day off to a fulfilling and positive start.
So I invite you now to find a comfortable position.
If you're still in bed then you can stay lying down or you can be sat comfortably with your back nice and straight.
Whatever's most comfortable for you.
And softly closing down the eyes if you haven't already done so.
We're going to take this first opportunity,
This first moment to drop into our inner experience.
Our inner teacher,
Our intuition.
What can you feel in your body?
Don't let the answer come from your mind.
Connect fully into the physicality of your body.
The somatic,
Felt experience.
Start to follow your breath.
Feeling it flow in through the nose and back out of the nose.
Not trying to consciously control it.
Just watching it.
And again checking in with what you can feel.
And together we're going to take three deep clearing breaths to kickstart the day.
To clear out any stale,
Stagnant air,
Energy out of the body.
We're going to be breathing in through the nose and out of the mouth.
And as you breathe in through your nose,
Just squeezing your fists and creating a little bit of tension in the body.
And when you sigh out,
Letting it go.
So here we go.
With me we're going to breathe in through the nose and out through the mouth.
And again in through the nose and out through the mouth.
Last one in through the nose and out through the mouth.
Allowing the breath to settle back to a comfortable,
Natural position.
And we're going to bring our awareness now to our mind's eye.
The space in between our eyebrows.
And I want you to think of something,
No matter how small in your life right now,
That you are truly grateful for.
And breathing in deeply in through the nose.
Breathing into that gratitude.
And as you sigh out,
Letting that go out into the day.
Coming back to your mind's eye,
We're going to soften the muscles around the eyebrows and the jaw,
The neck.
And seeing if you can drop your shoulders just an inch further,
Letting go of any tension that you might be holding in the body.
Dropping deeper into stillness,
Into presence.
Keeping your attention here on your mind's eye.
And if you feel yourself getting lost in thought or distracted,
Just observing your thoughts,
Acknowledging them without judgment,
And returning back to your mind's eye.
And I'm going to ask you a question to help you set up your day.
So see what comes up for you.
Don't force it,
Don't reach for it.
And the question is this,
If miracles were possible,
What is it that I would like to bring more of into my life right now?
Let the answer come to you naturally,
Easily.
And again take a full breath in through the nose,
Filling up the lungs.
And exhaling out of the mouth.
Once more checking in with how you feel physically in the body.
And again coming back to your breath,
Starting to follow the breath.
If it's helpful for you to count the inhale or the exhale,
I invite you to do so now.
And I want you to now come to my voice and repeat back to yourself silently or aloud,
Whatever's most comfortable for you,
These affirmations.
I feel healthy and strong today.
I have all that I need to make today a great day.
I am patient and calm and looking forward to today.
I am happy and content with my life as it is right now.
And now coming back to our breath once more,
We're gonna close this practice with some box breathing to bring a bit of energy and a bit of life back into the day ahead.
So we're gonna be breathing in through the nose for four,
Holding for four,
Out through the nose for four and holding for four.
So taking a breath in and letting it go.
Breathing with me in,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
In,
Two,
Three,
Four,
Hold,
Two,
Three,
Four out two three four hold two three four in and hold out and hold just keeping that count yourself staying with the breath,
Allowing yourself to fully engage with the breath.
We're gonna take a couple more rounds so just getting comfortable breathing in this way,
Starting to bring a little bit of focus and some presence into our breath,
Into our body.
Finishing the round that you're on with me we're gonna take a full inhale in through the nose filling up the lungs and holding at the top,
Opening the mouth and exhaling out and again inhaling and exhaling out,
Allowing the breath to settle back to neutral,
A nice natural position and once more invite you to check in with what you can feel in the body.
Moving into this new day,
Feeling full,
Feeling full of gratitude,
Full of positivity for the here and the now.
So all we have is now,
Now,
Now.
Now starting to bring some small movements back into the body,
Wiggling the toes and the fingers,
Taking a stretch,
Rolling the head from side to side,
Whatever feels comfortable for you and when you're ready,
Blinking open the eyes,
Coming back to the space around you.
