Welcome to this morning mindful meditation Awakening Presence.
Let's begin your day with a sense of calm and awareness by engaging in this mindful meditation.
Find a quiet and comfortable space where you won't be disturbed.
Sit or lie down with a straight spine and close your eyes gently.
Take a few deep breaths,
Inhaling slowly through your nose for a count of four,
And exhaling through your nose for a count of five.
Repeat this a couple of more times before returning to your normal breath.
Start by bringing your attention to your breath.
Feel the sensation of the breath as you inhale and exhale through your nose.
Notice the rise and fall of your chest and the expansion of your abdomen.
As you breathe,
Drop your shoulders,
Let go of any tension or thoughts,
Simply be present with your breath.
If you find your mind wandering,
Just come back to the breath.
Now gradually shift your focus to different parts of your body,
Starting from your toes and moving up to the top of your head.
Notice any sensations or tension in each area.
With each breath,
Release any tightness or discomfort and try to mindfully breathe into these areas to release the tension,
Allowing a sense of relaxation to spread through your body.
Now let's bring to mind three things you are grateful for in this moment.
They can be simple or profound,
Such as the warmth of sunlight,
The air you breathe,
Or the people in your life.
Allow gratitude to fill your heart,
Acknowledging the positive aspects of your existence.
I'll be quiet for a few moments while you gather your thoughts.
Now let's take a few moments to reflect on the day ahead.
Consider what intentions would you like to set for the day.
These could be related to your attitude,
Actions or how you engage with others.
Formulate positive and empowering intentions that allow you to align with your values,
Beliefs and aspirations.
Again,
I'll be silent while you consider.
Now return your focus to your breath.
This time observe the natural flow of your breath without trying to control it.
Be aware of the sensation of the breath entering and leaving your body.
If your mind wanders,
Gently and mindfully guide it back to the breath.
Before closing this meditation,
Let's expand and extend well wishes to yourself and others.
In your mind repeat the phrase,
May I be happy.
May I be healthy.
May I be at peace.
Repeat this a few times.
You may also want to expand these wishes to include loved ones,
Acquaintances and even those you may have had difficulties with.
Cultivate a sense of compassion and goodwill.
As we bring the meditation to a close,
Take a few deep breaths.
Acknowledge the stillness and presence you have cultivated.
Carry this sense of mindfulness with you into the day,
Allowing it to positively influence your interactions and experiences.
When you're ready,
Gently open your eyes.
Have a great day.
