I'm Kate James and this is the mindful morning meditation.
Before you close your eyes take a moment to become fully aware of your surroundings.
This is a beautiful way to come into the present moment which will help you to engage with your day in a more mindful way.
Start by noticing the physical aspects of the room you're in.
If you have a view of the outside look out the window and pay attention to everything you can see.
Notice the colors,
The textures and start to become aware of the sounds you can hear too.
Take a moment to feel a sense of gratitude for the gift of this day.
Now close your eyes and tune into the sounds you can hear more consciously.
As you listen you might find that some sounds are more favorable than other sounds.
Begin to notice how you respond to what you hear.
This can help to connect you with how you're feeling today.
Some days we wake up feeling relaxed and at ease,
Other days we get out of bed feeling a little anxious or irritable or sometimes even a bit flat.
When you take the time to observe the way you're interacting with the world it can help you to make room for your experience without judging yourself in any way.
Notice if there are words or phrases that come into your mind to describe how you're feeling.
Allow those words to rise to the surface and allow your experience to be just as it is.
Now move your attention to the day that you have ahead of you.
Think of this as an opportunity to consciously choose your mindset for today.
Sit a little more upright in your chair now without making your body rigid or stiff.
Just straighten your spine slightly and imagine an invisible thread gently lifting your head so that your body and mind feel aligned and awake.
Let your shoulders drop and take a couple of breaths down into your belly area.
Notice how it's possible to feel alert and calm in your body and mind at the same time.
When you take your next in-breath imagine breathing into your heart space and begin to extend some compassion towards yourself.
Breathe in a soothing energy that you can bring to all of the experiences that you'll have in the day ahead.
You might want to create an image in your mind of some of the aspects of your day.
And see yourself interacting with your experiences and the people around you in a mindful and gentle way.
Imagine that you can allow your day to unfold in its own way without feeling the need to control anything.
Without needing your day or yourself to be perfect.
Know that whatever you encounter today you will interact without judgment.
Without needing to cling on too tightly to the positive aspects of your day.
And not feeling the need to push away the challenges.
Just allowing everything to unfold in its own way.
Continue to focus on your breathing.
Breathing this energy of mindful acceptance into every cell in your body.
When we trust in the process of life.
When we let go of the need to control things.
We become aware of the experience of equanimity.
And we are able to allow things to be just as they are.
Stay with this feeling.
Stay with this feeling for a little longer.
Continue to breathe in the awareness that you are cultivating your capacity for mindful acceptance.
And breathe out as you soften into the experience of life.
And breathe out as you soften into the experience of life.
Before we finish up the meditation.
Let's take one last deep breath together now.
Breathe in deeply.
And take a long slow breath out.
Dig all your fingers and toes to bring your body back to an alert and awake state.
And if you can,
Stretch your arms up above your head.
When you are ready,
Open your eyes.
And sit for a minute or two before you move on with your day.
