Good morning,
And welcome to this 10-minute morning meditation practice.
If you've been waking up feeling a little off,
Rushed,
Or overwhelmed,
This moment is for you.
We'll take a few quiet minutes together to connect with your breath,
Settle your mind,
And gently awaken your energy for the day ahead.
All you need is yourself,
A quiet spot,
And a willingness to slow down and begin again.
Let's start.
Find a comfortable position,
Maybe you're seated,
Maybe you're lying down.
Gently close your eyes or soften your gaze,
And place one hand on your belly and the other on your heart.
Take a slow,
Deep breath in through your nose.
Fill your body with fresh energy.
Let your breath travel all the way down into your belly.
Now exhale fully through your mouth.
Let it feel like a release.
Let go of any tension.
Inhale again,
Long and deep.
Feel your ribs expand.
Feel your chest lift.
Exhale slowly.
Let your shoulders drop.
Let your face soften.
One more time,
Deep breath in,
Awakening,
Expanding,
And exhale,
Releasing and grounding.
Now allow your breath to return to a natural rhythm.
Let it be easy.
Let it be yours.
Begin to tune into your body,
Starting at the top of your head and moving down towards your toes.
Notice your forehead.
Is it relaxed?
Gently soften it.
Notice your jaw.
Is it tight?
Unclench and release.
Feel your neck and shoulders.
Allow them to melt away from your ears.
Now travel down to your chest.
Feel the steady beat of your heart beneath your hand.
Feel the rise and fall of your breath.
Notice how you're being held by this moment.
Scan through your arms to your hands.
Wiggle your fingers just slightly.
Feel the aliveness in them.
Bring your awareness to your belly.
Feel your breath move there,
Gentle,
Consistent.
Move your attention to your legs and your feet.
Notice the points of contact to the surface beneath you.
Feel supported,
Safe,
Grounded.
Now begin to imagine a soft golden light beginning to surround you.
It's the energy of a fresh new day,
Pure possibility,
Gentle momentum.
See this golden light wrapping around your body like a soft blanket.
It's warm.
It's peaceful.
Now visualize yourself moving through the next few hours.
Getting ready.
Preparing breakfast.
Heading into your day.
See yourself feeling calm,
Clear,
And energized.
You move through your day with lightness and ease.
You smile easily.
You speak kindly.
You feel present.
Let this affirmation settle into your heart.
I step in today with lightness and ease.
Take a breath in.
Let that energy settle into your body.
Now bring attention to the sounds around you.
Can you hear the world slowly waking up?
Bird song.
The hum of the morning.
Even the quiet is alive.
Feel the air on your skin.
Cool or warm.
Soft or still.
Imagine the morning light touching your face.
Golden,
Gentle,
And welcoming.
Breathe it in.
Let your senses gently stir.
Softly whisper or silently say to yourself,
I am awake,
Aware,
And aligned.
Bring both hands to your heart.
Feel your breath under your palms.
Feel your presence.
As a soft whisper or in the stillness of your mind repeat,
Joy lives in every small moment.
I am here for all of it.
Take one more deep breath.
Let it fill you.
Let it wake you.
Flex your fingers.
Stretch your arms overhead.
Roll your shoulders.
And notice how you feel.
As you're ready,
Gently float your eyes open.
Take a moment to really see the space around you.
The colors.
The light.
The shape.
The textures.
Let the world come back into focus with fresh eyes.
You've given yourself the gift of awareness this morning.
Of breath.
Of presence.
And before you move into your next steps,
Consider this.
What's one thing,
Big or small,
That could bring you joy today if you let it?
Hold that question gently in your heart.
You don't have to answer it.
Just be open to it.
