Meditation to start your day mindfully.
Good day.
It's morning.
Take the time you need to wake up.
Inhale.
You have 24 brand new hours.
Exhale.
How are you feeling in this moment?
Completely mindful of all sensations?
Or perhaps you're still immersed in your dreams and drowsy,
With your muscles asleep,
Or even sore,
Your brain in slow motion.
Or maybe you're already bubbling over with energy,
Agitated,
Worried,
Scattered.
Observe.
Without judgment.
Without comment.
Become present for yourself,
Moment after moment,
With complete kindness,
Without looking to change anything.
Stay there,
Mindful of your breath,
Of your feelings,
And of your thoughts.
And if these thoughts take you back to last night,
Or forward into the future of this day,
Return,
As best you can,
To the present moment.
To your breath.
To your body.
Be mindful of your feet.
Your legs.
Your hips.
Your back.
Your neck.
Your skull.
How do they all press against the mattress?
Your breath.
Your throat.
Your chest.
Your belly.
Your thighs.
Your calves.
Your toes.
How mindful are you of these parts of your body?
Do you feel tense?
Tingly?
Loose?
Tight?
Heavy?
Imperceptibly light?
Or do you feel no particular sensation?
Name what is there.
Then again,
Become aware of the breath within you.
Accept both sensations and lack of sensation.
Let yourself just be as you are at the start of this day.
Today is a new day.
Each moment is new.
Congratulate yourself for having taken the time to return again and again to the present moment without looking to hold on to what you find pleasant,
Without looking to reject what you find unpleasant.
As calmly as you can,
Wake up to what is.
Being mindful of who you are,
How you are in this moment.
Your body.
Your breath.
The beating of your heart.
Your thoughts.
Your emotions.
Progressively wake up to what surrounds you.
The sounds of early morning.
Where you are.
What's outside.
The odours wafting towards you from the place where you slept.
From an adjoining room or elsewhere.
The differences in temperature.
Under the blanket.
On your face.
At the tips of your fingers.
Notice ever more perceptively the way the outside world manifests itself.
Silence too between the sounds.
The rising heat.
Breathe in.
Taste all of the air that enters inside you.
From the beginning to the end of the inhale.
Breathe out.
Savour the whisper of air that circulates within your lungs,
Your throat,
Your nostrils.
You are alive.
Today is a new day.
Formulate the wish to live each moment fully,
With kindness for yourself and for others.
Yawn.
Make a face.
Stretch.
Arise gently and with gratitude for this moment of mindfulness that you have just given yourself.
