Welcome to this good morning meditation.
Start by taking three deep breaths in through the nose and out through the nose.
In through the nose and out through the nose.
Allowing your awareness to settle on your breath.
Asking yourself,
How does my breath feel this morning?
Where do I feel the breath in the body?
If you find that your awareness has shifted from your breath maybe to thoughts,
Noises,
Feelings,
The minute that you realise that your attention has wandered,
Just gently bring the awareness back to the breath.
Bringing a curiosity to your awareness.
Is there anything about the breath that you haven't noticed yet today?
Maybe the temperature of the breath as it enters the body.
And the temperature as it leaves the body.
Bringing your awareness to the moment before the inhale starts.
What does that feel like?
Any qualities of the breath that stand out?
Giving yourself this time just to notice.
Not trying to change what's there.
Just noticing.
I invite you now to shift your attention from your breath to any sounds that are present where you are.
Maybe imagining that you're turning up the volume on any sounds that are in your experience.
Noticing if any sounds seem unpleasant or pleasant.
But just noticing.
Not passing judgement.
Just noticing your reaction to the sound.
Again if you find that your mind has wandered,
Just notice where did it go?
Where was your awareness?
Perhaps thinking about breakfast or your to-do list.
Something completely different.
Just making a note of it and then gently bringing the awareness back to the sounds in the room.
Any sounds in your experience.
And now shifting our awareness from sounds to our own thoughts.
Allowing thoughts to show up and leave.
Just noticing what thoughts arise.
Or noticing if there is an absence of thinking.
Perhaps asking yourself,
What am I going to think next?
Allowing you to bring awareness to the thoughts that are particularly present for you now.
Giving us useful information about what is top of mind for us as we enter this new day.
And finally noticing any underlying emotions.
Maybe there's an impatience there.
Maybe sadness.
Maybe excitement.
Maybe some tension.
Anxiety.
Just allowing whatever is there to be brought into your awareness.
Knowing that this is just an emotion.
Just a physiological response within your body.
It is not you.
It is just part of your experience today.
Right now.
Bringing the awareness back to the breath.
Just noticing how does the breath feel now compared with when we started the exercise.
Taking three deep breaths in through the nose.
And out through the nose.
In through the nose.
And out through the nose.
In through the nose.
And exhale through the nose.
And this ends today's good morning meditation practice.
