Begin by finding a comfortable position.
You can be sitting down or lying down for this particular meditation.
Just whatever feels good to your body.
It allows you to be relaxed yet alert.
And then if it feels good to do so,
Close down your eyes.
Or you can soft focus someplace down past your nose.
And then take a nice deep full breath in now.
And then let it out.
And then breathe in whatever way feels good to you.
Locating your breath.
As it enters and exits your nose.
Or seeing the rise and fall of your body as you breathe.
And just being able to settle in.
To the focus on your breathing right now.
And if you notice that something's calling for your attention,
Whether it's your mind wandering away to thinking or a physical sensation that has become apparent,
That's okay.
Just notice these things.
Make a note.
Thinking or body tingling,
Whatever.
And then bring your attention gently back to your breath.
You might need to practice noticing the wandering mind or the physical sensations or other distractions many times during the meditation.
And that's perfectly okay.
You're being mindful when you're noticing.
That you have drifted away from the anchor of your breath.
And then gently.
And as you breathe comfortably and easily,
Shifting your awareness to the sounds around you.
Might be the sounds in your environment.
What might be the sounds in this track?
But just noticing.
Not really having to figure them out or think about them.
But just bring awareness to them.
Not allowing the awareness of the sounds to drift into the background.
It can bring your awareness to your body.
Noticing your feet.
And the physical sensations happening in your feet.
Perhaps wiggling your toes a little to bring the attention there.
Notice whatever is supporting you.
The bed or the chair.
And the way that your body is just effortlessly supported.
Noticing your hands.
The physical sensations.
What they're doing.
And now if you'd like to.
Just bringing to mind a beautiful garden.
First thing in the morning.
Right in the dawn's light.
And then imagine.
That you can put yourself in this garden.
And looking around.
Perhaps you notice flowers.
Trees.
Grass.
Just really taking in for a moment.
The sights.
The differences in colors.
Perhaps you can see.
The sun just beginning to come up.
The sky.
Turning blue,
Or perhaps the sunrise develops.
And then bringing your attention.
To what you can feel as you walk through the garden in your bare feet.
Perhaps feeling the dew on the grass,
A little bit chilly on your feet.
The gentle air on your skin.
As you move about the garden.
And maybe you want to reach down.
And touch a flower or a plant.
Run your hands through the dew on the grass.
Maybe you want to place your hand on a sturdy trunk of a tree.
And as you move through the garden.
Noticing the sounds that you hear.
Perhaps the birds are just beginning to wake up.
And you hear their song.
Not particularly loud but.
.
.
Gentle and soft in the early morning light.
Perhaps there's some water in this garden.
And you can hear the trickling.
Maybe of a pond or a waterfall.
You And as you stop for a moment.
Allowing yourself to soak up.
Just the experience.
There's nothing really to bother you or disturb you.
You can just feel totally grounded in your senses right now.
In this garden.
Feeling your feet.
Connected to the earth.
Feeling the air.
Witnessing the waking up of the sky.
And perhaps you begin to feel.
Peaceful.
And calm.
The day ahead has not happened yet.
And you can take a break.
Before you get started on your to-do list.
Before you get behind or hurry.
You can take this moment.
To become grounded.
And center.
You can imagine that your body is feeling.
Very calm.
And still as you stand here in this garden.
And you notice.
What a pleasure it is.
To be able to feel all the experiences of this garden with your senses.
Perhaps beginning to feel grateful.
For the birds and the grass and the trees and the flowers.
And as you take a refreshing deep breath,
And let it out.
You might want to find somewhere to sit in the garden.
And allowing yourself to be.
Perhaps become a little reflective and introspective.
Checking in with yourself to see how you're feeling.
What emotions or moods?
Might be happening for you right now.
And identifying those.
Being curious.
About what those emotions might be communicating to you.
And as you sit here in the garden.
Noticing what's happening inside.
If there's anything that comes up that's troubling.
Or distressing.
That's okay.
And just hold it gently.
In the peacefulness of this garden.
Sending your breath.
.
.
Deep down inside.
To soothe and caress any of those troubled areas.
And allowing yourself to leave the garden for now.
Coming back.
Into your body.
Sitting in your chair or lying on your bed.
Bringing with you anything that was important.
Good or peaceful about this experience.
And before we close.
.
.
Perhaps bringing some gentle affirmations to start your day.
They can be affirmations that speak to you that you already know about.
Or you can repeat these.
May.
I seek out happiness today.
May I know that whatever the day holds.
I'm prepared.
May I know that whatever happens in the day to come.
I am good enough.
Just as I am.
And now returning your attention to your body.
Noticing any of those physical sensations that might be calling for your attention again.
Perhaps giving a little gentle stretch or some movement into those places.
And then taking a nice,
Deep,
Full breath in.
And letting it out.
Gently fluttering your eyes open.
And knowing that you are ready.
For whatever this day will bring.
I'm Kelly Dennis.
Thank you for spending this morning with me.
Come back again tomorrow.
For some more morning affirmation meditation.
Namaste.
You
