Intention.
So you can really begin by just checking in with your senses and being with yourself first thing in the morning.
So we'll begin this practice just by finding a comfortable position.
Traditionally you would be seated,
But find any position that feels good and supportive for your body.
And close your eyes or soften your gaze and let your hands rest palms up or palms down in your lap or on your knees.
Take a few moments just to allow your body to fully arrive in this space.
You might still be transitioning from that sleep state to a wakeful state.
So give yourself a few moments,
Maybe noticing the points of contact between your body and the surface beneath you.
And bring your attention to your breath.
Not changing it in any way,
Just noticing it.
Those first few deep breaths of the day,
The gentle rise and fall of the belly and the chest,
The coolness of the inhale,
The warmth of the exhale.
Just breathing in and breathing out.
Inhaling and exhaling.
You don't need to breathe in any special way.
Just let it flow naturally and if your mind wanders,
That's okay.
It's what minds do.
But when that happens,
Just notice it and simply bring your attention back to the breath.
It's being fully present as you breathe in and as you breathe out.
Now let's widen our awareness.
Begin to notice what's present in your body.
Are there any areas of tension or ease?
Any sensations like warmth or cooling,
Heaviness,
Tingling,
Anything?
Just notice what's happening in your body.
Now move your awareness to your thoughts.
What thoughts are present right now in your mind?
Are you trying to plan something?
What's happening in your mind?
There's no need to follow the story or analyze,
But just observe.
What thoughts are passing through your mind like clouds that float through the sky?
Remembering that if you get distracted,
That's okay.
Just gently guide your mind back to being fully present in this moment exactly as you are.
Now drop into listening.
What sounds do you hear?
Listen to the sounds far away and listen to the sounds nearby.
Just notice what you're hearing,
The different layers of sound all around you.
Now let yourself just rest in the awareness.
There's nothing you need to do,
But just be here.
Breathing,
Being present completely in this moment right now.
Letting all of your senses open up as you take these few final moments.
Just be present before the day begins.
I'm taking a big deep breath in through the nose and out through the mouth.
Bringing yourself back to the space around you by opening the eyes and closing your meditation practice.
Thank you so much for joining me today.
Have a beautiful rest of your day.
