Good morning.
This is a guided meditation and visualization that will help you move through your day feeling more grounded and connected to yourself.
So let's begin our meditation this morning by settling into a comfortable position either lying down in your bed or sitting,
Whatever feels most comfortable for you.
And if your eyes are open I invite you to close them now,
Letting your awareness turn inwards.
And as you settle in gently begin to take deeper breaths with each inhale letting your stomach gently expand and feeling your stomach gently deflate on the out-breath.
Just noticing how it feels in your mind and your body to take these deeper breaths.
Now start to notice any morning sounds in your environment or just notice the silence that surrounds you.
Noticing with curiosity any faraway sounds.
Noticing any sounds that are near to you and if there's complete silence just noticing the silence.
Noticing your clothes as they touch your skin.
Noticing your breath as it moves in and out of your body.
Noticing any smells moving in and out of your awareness.
Waking up your senses to this new day.
Allowing yourself to form a smile on your lips.
Maybe it's a smile of gratitude to yourself for choosing to meditate this morning.
Allowing the sense of the smile to gently spread across your whole body.
The sense of smile softening across your forehead and across your eyes.
Letting the corners of your eyes gently lift upwards.
Allowing the sense of a smile to move across your cheeks,
Across your jaw,
While you let your tongue gently soften in the bottom of your mouth.
This sense of smile softening your neck and shoulders,
Your upper back,
Your lower back,
Your chest and heart area,
Your stomach.
Letting your stomach be soft.
The sense of smile slowly moving into the whole length of your arms,
Your hands and fingers.
The sense of smile softening all the way down your legs to your feet and toes.
Moving your awareness back to your breath.
Long,
Gentle and smooth.
Noticing how your whole body feels.
As you gently and calmly begin your day today,
Is there something you may wish to let go of for the day ahead?
In this calm and centered space you have created here,
Something that is making you feel worried maybe or overwhelmed.
Something that may prevent you from feeling grounded or calm today.
As you breathe,
Begin to focus on your exhale.
In your mind's eye,
Imagine that you are breathing out this heaviness,
This worry,
This overwhelm.
Just letting it go.
Noticing how your whole body feels.
Perhaps there is a sense of lightness,
Openness or calm.
Now is there something you would like to create more of in this new day?
Would you like to cultivate more gratitude or calmness or groundedness?
Perhaps you would like to welcome more kindness towards yourself or maybe towards your loved ones.
Maybe you would like to be more creative as you move through your day.
Choosing something that feels right for you today.
Now bringing your attention to your inhale.
Notice how your stomach expands.
With each in-breath,
Imagine that you are breathing in the possibility of bringing more of this quality into your day today.
Taking a moment to see yourself in your mind's eye.
Moving through your day with this quality.
How does your body feel when you imagine this?
As you imagine moving through your day with this quality,
How will you talk with others?
How will you manage your day?
How will your body feel?
Taking some time to breathe into the image of your day ahead.
Breathing right into your heart area,
Your stomach area,
Where your inner wisdom is held.
Setting an intention to remember the benefits of this meditation as you move through your day.
Now as we come to the end of this meditation,
Thanking yourself for taking this time for you.
Slowly moving your hands and your feet.
Slowly opening your eyes and calmly entering your day.
