Good morning,
Welcome to your meditation.
This morning's meditation is for you if maybe you didn't sleep so well last night.
First of all,
I'm really glad you're here.
It's definitely worth honoring that even with a poor night's sleep,
With interrupted sleep,
That you are setting the intention for a bright day ahead by having this meditation practice.
So find a way to sit upright and be comfortable,
With a tall spine,
But relaxed belly,
And soft jaw.
And take a long breath in through the nose,
Exhale,
Release it out the mouth.
Slow steady breath in,
And an even slower breath out.
And let your shoulders drop,
And soften,
And bringing your breath to its natural rhythm.
So you may be feeling tired,
Groggy,
Or irritable,
That's okay.
This practice isn't about fixing anything,
It's about meeting yourself exactly where you are,
With compassion.
I'd like you to do a quick scan of your body,
Starting at the tips of your toes,
And going up to the crown of your head,
And I'd like you to see if there's one spot,
One place in your body,
Where you feel some tension,
Or maybe fogginess,
And just for a moment noticing where that is,
And I'd like you to imagine that you could send love and compassion to this part of you that feels tension,
Or fogginess,
And maybe you can sense an opening of this space,
A relaxing,
Or a softening,
And I'd like you to bring your attention to this space of your brow,
Your forehead,
And if you didn't sleep well,
There is probably some fogginess,
Some tension here,
And we'll do the same,
Bringing mindful compassion,
Bringing mindful compassion and attention here,
And softening,
Recognizing that even though your mind may be foggy,
It is still capable,
Even though your body may not feel fully rested,
It still has wisdom,
And even if today feels harder than usual,
You have the strength to move through this day at your own pace,
And throughout the day,
You can remind yourself that it's okay to be gentle,
It's okay to move a little slower,
And maybe now you can even bring to mind a benefit of moving through your day a little slower today,
What's one benefit of doing this,
That if you hadn't had a tough night sleeping,
You might not have chosen this meditation,
You might not have chosen to take slower moments throughout the day,
And so in this way,
You'll actually benefit.
Take a moment here and notice one thing that you can be grateful for,
Even if it's just that you showed up for this meditation,
Taking this time to pause before the day begins,
And let that gratitude move through you like a it's okay to be gentle with yourself today,
And anytime that you feel yourself becoming tired or upset,
And it's to be expected,
It happens when you haven't slept well,
Maybe you can choose to speak to yourself like you would a tired child,
Kindly and with grace,
And maybe you can just remind yourself that you've got your own back,
Maybe even repeating the words kindly to yourself,
I've got you,
I've got you,
I'm here with you,
I'm here with you,
I know this isn't easy,
I know this isn't easy,
I'm here to take care of you,
I'm here to take care of you the best I can,
And take a long breath in again through the nose,
Let this breath begin to wake up the whole body from the tips of your toes to the top of your head,
Exhale,
Let it go,
Making some small movements in your body,
Maybe stretching the arms,
Letting your body know,
We're awake now,
And it's okay to take this day one breath at a time.
Be kind to yourself today.
You've got this.
