Good morning and welcome.
Grab something to sip on and find a comfortable seated position,
Perhaps curled up in your favorite chair or enjoying your morning at the kitchen table.
Or maybe you've even crawled back into the cozy warmth of your bed.
Just take a few moments now to settle deeply into whatever is supporting you.
Allow the spine to grow long.
Release any tension or tightness in the face,
The jaw,
Or the shoulders.
Release the entire weight of your body into gravity's hold.
This is a time to become mindful and gently turn your awareness inward.
Begin to notice your breath.
Perhaps you're focusing on a warm mug of coffee or tea,
Feeling its gentle heat.
Or perhaps it's the coolness of a glass of lemon water or juice.
Just bring your attention to the way the cup or glass feels in your hands.
Now,
Let's connect again with the breath and begin to inhale slowly through the nose,
Taking a long,
Deep,
And mindful breath.
Feel your entire ribcage and heart space expand,
Allowing your belly to soften and rise as you inhale.
At the peak of the breath,
Gently hold for just a moment,
Perhaps closing your eyes and softening your gaze inside.
And when you're ready,
Slowly exhale through slightly parted lips,
Releasing all of the air through the body.
And let's do that one more time,
Inhaling slowly,
Feeling the expansion,
Holding at the top for a moment.
Now you might want to take a nourishing sip from your cup or glass and notice the sensations.
Perhaps it's the comforting warmth as it glides over your tongue and down your throat,
Or the refreshing coolness,
The brightness,
The liquid.
Feel it beginning to fuel your body for the day ahead and gently wake up your digestive system.
It is natural for the mind to start drifting to the tasks awaiting you.
Just allow these thoughts to float in and out of your awareness,
Like clouds floating by and gently redirect your awareness back to your breath.
Noticing the feel of the cup in your hands,
Concentrating on the taste of the liquid as you slowly sip and savor each swallow.
Now,
Let's bring to mind something that you can genuinely be grateful for as you begin your day.
It could be a gentle rain nourishing your plants outside the window,
The anticipation of a long weekend,
Or simply the fact that you have a job.
Perhaps you're grateful for the quiet moment you're taking with your drink,
For supportive family,
Friends,
Or co-workers.
Even if you find difficulties within your realm,
Perhaps you can also find pleasure in the sunlight streaming through the window.
Perhaps it's a beautiful view of the city,
Or perhaps it's a satisfying feeling of completing a task.
Allow anything at all,
No matter how small,
To come into your mind.
Just find one thing you can be truly grateful for in this moment.
Let any feelings or emotions arise,
Just allowing and acknowledging them with empathy and care.
And remind yourself that you're doing the best you can in every moment with what you have,
And there are so many things you can appreciate about the day ahead.
Continuing to notice your breath,
Perhaps feeling grateful as it fills your belly and ribcage,
And gently loosens any tension in the muscles or joints.
Notice your body and be thankful for its ability to take in this nourishing drink,
And for your eyes that slowly adjust to the light,
Bringing focus and awareness to your day.
Perhaps you can feel grateful for your home and your surroundings,
Whether it's soft blankets,
Quiet music,
The presence of pets,
Or the comfort of family.
Praise yourself for taking this time out of your day to energize and focus on your well-being.
Now let's get ready for the day.
Begin to deepen your breath once more,
Inhaling as slowly and deeply as possible.
Perhaps holding the breath at the top one last time,
And allowing it to slowly float out of the body until it feels completely empty.
You might even try to lengthen your exhales a bit longer than your inhales.
Notice the gentle rhythm of your heartbeat within.
Know that your body is functioning as well as it can be in this moment.
Release any lingering stress or anxiety,
Knowing that you are ready to start your day with calm and confidence.
As you slowly finish sipping your drink of choice,
Take a moment to say thank you to yourself and your body.
Perhaps gently rub your shoulders,
Your arms,
Even give yourself a soft hug,
Wrapping your arms around yourself,
Expressing silent self-love and care.
And now allow yourself to move into your day with peace and ease.
Namaste.
