Hello,
Beautiful ones.
Welcome to this morning meditation.
You can do this before you get out of bed in the morning or just before you start your day.
So find a comfortable position.
Snuggle down again in your bed if that's where you are,
Or find a place seated with your head,
Neck,
And spine straight.
And just begin by taking a deep,
Nourishing breath in.
And as you let it out,
Let a little sigh come with it.
And again,
A nice,
Nourishing deep breath in.
And a little sigh,
Ah,
As you let it out.
And then go ahead and just breathe in whatever way feels good to you,
Noticing where you can find your breath and your body.
And if your mind wanders at all while we're doing this,
That's okay.
That's what minds do.
They like to think.
Just notice where your mind went and gently bring it back to your breath or whatever it is we're focusing on.
The more you practice this,
The more you build your mindful muscle and you increase your ability to maintain attention and focus.
So every time your mind wanders,
Just be mindful of where it went and then gently bring it back,
No judgment or criticism.
And so now finding your breath and your body,
Noticing the gentle rise and the fall or the way the air enters and exits your nose,
And perhaps setting an intention today that you'll stop every now and then and just nourish your body by breathing mindfully.
Focusing on the breath periodically throughout the day can help take you out of autopilot and bring you back into a mindful relationship with your breath and your body.
And so now as you're breathing comfortably and easily,
Just shift your attention to your body.
So early in the morning,
Your body might feel very rested and refreshed if you're a good sleeper,
Or sometimes in the morning,
Your body can feel a little achy or stiff.
So right now,
In just a very curious,
Mindful way,
Check in with your body,
Starting at the soles of your feet and shifting into your toes,
The tops of your feet and your ankles,
Noticing any physical sensations in the lower legs,
The knees,
Up into the thighs.
With gentle curiosity,
Just noticing how your legs and feet are feeling today,
Maybe giving your toes a little wiggle,
Coming up into your hips and your pelvic floor,
Your lower back and your lower belly,
Up into your spine,
Your chest,
All the way up into your shoulders,
And just mindfully noticing how that part of your body feels today.
If you notice any tension or tightness or discomfort,
Perhaps taking a moment to send a little warm breath into that area,
Soothing any tension or tightness.
And then coming down into your arms,
All the way down to the palms of your hands and your fingertips,
And coming back up into your neck,
The back of your head,
The top of your head,
Down into your face,
And perhaps just allowing a little smile to settle into your mouth and your lips,
And just looking forward to what might be coming for you today.
This day holds so many possibilities.
Setting an intention to just be mindful and aware of noticing the positive,
Objective,
Good things that come your way today.
And just for this moment,
Mindfully be aware that how you respond to your day very much influences how your day will proceed and unfold in front of you.
Really savoring your experiences,
Mindfully relating to your food today.
Perhaps taking a moment when you're in the shower or the bath and washing up and just being mindfully aware of your body and all that it does for you.
And perhaps setting the intention that for today you'll try to see the good intentions in other people.
Perhaps letting go of the small irritations or annoyances that we all experience during the day and just coming into your day with fresh eyes.
And so take a moment right now in whatever way works for you to set a small intention for the day.
And now perhaps repeating these phrases or phrases that work for you.
May I experience peace today?
May I suffer less today?
May I live a healthy lifestyle today?
May I live with ease?
May everyone I encounter today suffer less?
May everyone I encounter today live a healthy lifestyle?
May everyone I encounter today feel content and happy.
And now returning your attention to your breath,
Finding it in your body and taking a deep breath in and letting it out.
Move around in your body knowing that when you open your eyes you will be refreshed and invigorated and eager to start your day.
Be well and I hope you have a wonderful day.
Namaste.
