Welcome to your morning meditation.
Make sure that you are sitting comfortably.
This practice can be done while you're still in bed to begin the day,
So if you are still in bed take some pillows to support yourself so that you feel comfortable for your meditation and feel into your body.
Feel into your resting body and observe any feelings inside your body.
Just watch your body as it peacefully rests and observe the small movements,
The small internal signs that your body is waking.
Observe your body signaling to you that it's time to wake up,
Time to begin a new day.
Move the awareness to your breath.
Feel the quiet breath entering and leaving your body and now slowly open your eyes and welcome the first rays of sunlight into your day.
Keep your vision soft as the morning sunlight enters into your eyes.
There is no need to concentrate on anything,
Simply allow the light of the morning to enter and remain here for a few more moments welcoming your new day and now gently close your eyes and bring your awareness to the breath.
Follow the flow of the breath as it moves in and out of your body.
Watch the air flowing into the lungs.
See the lungs expanding as you breathe in and follow the air as it flows back out again and the lungs contract again.
As you watch the breath flow in and out,
Quietly welcome the morning air into your body.
Each breath carries prana into your body,
Bringing you life and vitality.
Each breath nourishes you with oxygen.
Each breath carries away toxins from the night that you do not need to carry with you into your day.
Now bring your hands to your lower abdomen and take a long deep breath into the lower abdomen.
Feel your hands rising under your belly as it expands with the breath and feel your belly sinking under your hands as you breathe out.
Take some more deep breaths like this,
Inhaling to fill the lower abdomen with air.
Exhale,
The lower abdomen relaxes.
After your next exhalation,
Relax the hands and bring the breathing back to normal.
Take a moment to feel any effects from those deep breaths.
How does your body feel?
What's happening in your mind?
Your thoughts?
And now take a moment to make a positive intention for the day ahead of you.
How do you want to feel today?
See yourself moving through your day with ease and calmness,
Facing life's challenges with courage and grace.
See yourself living your day's activities feeling the way you want to feel,
Living your life in the best possible way for you.
Take one more long deep breath to end your meditation and when you are ready,
Open your eyes to begin your day.
