This meditation is an invitation to wake up softly while still laying in bed,
To connect with your body,
Your breath and the new day ahead.
Take a moment to let your mind arrive,
Notice the quiet of the morning,
The gentle thoughts drifting through and simply allow yourself to be present here.
Now bring your awareness to your body,
Feel the soft support of the mattress beneath you,
The gentle weight of the blanket resting over you,
Notice your arms resting comfortably at your side,
Your legs resting naturally.
Take a moment to fully arrive in this still quiet morning,
There is no need to rush,
This is your time to ease into the day,
Right here in your bed.
Let's begin with three slow conscious breaths,
Inhaling through the nose and gently sighing it out through the mouth.
Let's do that again,
Inhaling a little deeper through the nose and gently sighing it out.
Let's do that one more time,
Inhaling fully and exhaling.
Now allow your breath to settle into its natural rhythm,
Notice the subtle rise and fall of your chest and belly,
Feeling calm alertness flowing gently throughout your body.
Now bring your attention to your feet,
Feel them resting softly aware with gentle energy.
Imagine a warm gentle light touching them,
Awakening them softly.
Move slowly to your ankles and your lower legs,
Notice the gentle energy spreading upward,
Bringing presence and soft wakefulness to each part.
Shift your attention to your knees and thighs,
Feel the body becoming awake,
Soft and alert as the warm light continues to move upward.
Bring your awareness to your hips and lower back,
Feel the support beneath you and the gentle energy moving through these areas,
Softly opening and waking the body.
Now move to your belly and chest,
With each inhale feel the warm light filling your upper body,
Bringing calm energy and gentle wakefulness.
With each exhale release anything you no longer need.
Shift to your shoulders,
Arms and hands,
Softly feel them becoming awake and present.
And finally bring attention to your neck,
Your jaw and face,
Feel the gentle warmth of light awakening the body and mind with kindness.
Pause for a moment,
Sensing your entire body,
Soft,
Awake and fully present.
Now take a moment to set a simple intention for your day,
It can be a word,
A feeling or simply the wish to move through the day with ease.
Now begin to bring gentle movement into your body,
Starting with your fingers and your toes,
Bringing small gentle movements in your wrists and ankles,
In your elbows and knees,
Your shoulders and your hips.
Notice how your body responds with warmth,
Presence and gentle energy.
Now slowly blink your eyes open if they were closed,
Take a gentle stretch if it feels good.
Your morning begins here,
With softness and awareness.
Have a beautiful day.
