Each morning,
Our thoughts scatter like birds taking flight.
This meditation will gently gather them back,
Aligning your mind with a clear sense of direction.
Together,
We'll quiet the noise,
Sharpen your focus,
And create a calm foundation that will guide you through whatever the day brings.
Think of it as setting your inner compass toward clarity before the world asks for your attention.
I invite you to settle in,
Finding your comfortable position.
Maybe that's lying down,
Maybe your legs are crossed beneath you,
Or maybe you're standing at the counter.
Wherever and however you choose to settle in,
Make sure it's exactly what your body needs right now.
Take a deep breath in,
Filling your lungs fully.
Feel the air expand in your chest,
Your ribs,
Your belly.
And as you exhale slowly,
Let your shoulders soften,
Let your jaw unclench.
And again,
Inhale deeply.
Draw in fresh energy as if the morning itself is flowing into you.
Exhale completely,
Letting go of any weight from yesterday.
One more full cycle.
Inhale and receive.
Exhale and release.
Now,
Let your breath return to its natural rhythm.
Steady,
Gentle,
Present.
Silently or in a whisper,
Affirm,
With each breath,
I return to clarity.
Now,
Bring your attention to your body.
Feel its quiet rhythm,
The gentle rise and fall of your breath.
Let this awareness travel from head to toe.
Soften your forehead,
Relax the muscles around your eyes.
Loosen your jaw.
Allow the weight of your shoulders to drop.
Now,
Your arms rest heavy,
Hands soft.
Notice the back of your body,
Straight,
Supported,
Hips heavy,
Legs rooted,
Feet connected to the earth.
Imagine every point of contact grounding you,
Holding you steady as the day begins.
Now,
Begin to picture yourself standing at the threshold of the day.
Behind you is the night,
Soft and quiet.
Before you,
The day stretches wide,
Waiting to be lived.
Above a clear sky,
Bright,
Open,
And limitless.
Within it,
A gentle light shines down,
Illuminating your path.
Step forward into that light.
Feel its warmth on your skin.
Sense how it clears the haze,
Lifting the fog of distraction.
Allow your mind to become like that sky,
Open,
Spacious,
Uncluttered.
And within that spaciousness,
A firm and a gentle whisper,
My mind is clear,
My focus is steady.
Begin to wiggle your fingers,
Let them stretch and spread.
Now,
Curl them into a fist,
Hold,
And then let it go.
Notice the energy in your hands.
Begin to roll your shoulders back,
Opening your heart center,
And breathe fully in.
Into that space you've created,
Notice the expansiveness.
Bring awareness to the sounds around you,
Each one simply part of the morning tapestry.
No need to label,
Just receive the sound.
Take a slow inhale,
And as you exhale,
Imagine sending your attention into every cell of your body,
Alive,
Awake,
Aligned.
And with your next breath cycle,
Affirm,
I move through today with clarity and ease.
And as you're ready,
Gently float your eyes open or refocus your gaze.
Allow the colors around you to reappear,
As though painted fresh for the day.
Take in the shapes,
The lines,
The quiet details you might not have noticed before.
Lift your gaze slightly,
Stretch softly if it feels right,
Arms overhead.
A long exhale as you release them down,
And pause.
Feel this new sense of clarity in your body and mind.
Hold this question gently as you move into your morning.
What one choice can I make today that supports my focus and peace of mind?
I invite you to spend a few minutes journaling your reflection on that question.
Allow your thoughts to land on the page,
Just as they landed here in stillness.
Take this clarity with you,
And let it shape the way your day unfolds.
Welcome to this new day full of opportunity and wonder.
