Good morning and welcome to this meditation to start your day.
So whether you're still in your bed or sitting upright,
Just bring your awareness to your spine.
Keep it long,
Straight,
But relaxed.
Your shoulders away from your ears.
Your face relaxed.
The space between your eyebrows relaxed.
Take a deep breath in through your nose and a long exhale out of your mouth.
Return to your normal breath in and out of your nose.
Make your breath fuller and longer as you inhale.
Feel your belly expand.
Your chest expand.
Your shoulder and collarbone region expand.
And as you exhale,
Feel the deflation of your shoulders,
Your chest and your belly.
Feel and fill your lungs.
Take in the new day.
Take it into your body and just watch the inflation and deflation of your body with each breath.
Your belly button moving outwards and upwards with the inhale.
And downwards and inwards towards your spine with an exhale.
Enjoy your breath.
Enjoy your sacred breath.
Keeping you healthy,
Functioning and alive.
Feel yourself relaxed 1% more.
If your mind begins to wander,
Don't worry.
Just come back when you notice.
Come back to your breath.
Come back to the movement in your body of the breath.
Calm and gentle breath.
Setting you up for the day ahead with a calm and clear mind and a calm and regulated body.
Begin slowly now to scan your body.
Head to toe,
Toes to head.
A nice even scan.
No need to stop in any particular area.
Just noticing and recognising any sensations and moving on.
The power of your scan relaxing each part of your body.
Your breath.
Removing any negative thoughts,
Any old patterns that don't serve you.
So that you can meet the day ahead as it is.
So that you can see the day ahead objectively without the filters of yesterday or the day before.
Your breath calming your mind.
So that you can come from a place of response.
A place of clarity.
Keep observing your breath.
Start to bring your attention now back to your physical body.
To your physical presence in this physical plane.
Recognising,
Remembering where you are sat or lying down.
Perhaps trying to visualise the room you are in.
Bring your awareness to the different points of contact with the floor or the seat or the bed.
Start to bring your awareness now to the wider environment.
Noticing any sounds or smells.
Perhaps the temperature in the room.
Set an intention for your day.
Perhaps a word or a sentence,
A quality that you would like to embody today.
Perhaps joy.
Perhaps tranquility,
Serenity,
Peacefulness,
Patience,
Awareness.
Whatever calls you.
Begin slowly to move your extremities gently with your full awareness.
Whether you're moving your toes or your fingers,
Completely aware of the movement.
And when you're ready,
You may open your eyes and meet the day ahead.
