Hello.
Welcome to your day.
This meditation can be done lying down in bed or sitting comfortably somewhere first thing in the morning.
Begin by slowing your breathing.
Easing into your morning,
Into wakefulness,
Without rushing.
Breathing deeply into your belly and really feeling into your body.
Feel the support of the bed or the chair that you're in.
Allow yourself to fully sink in to this place,
This moment.
Begin by doing three rounds of intentional breath.
Awakening the body just enough to stay alert throughout this meditation.
But staying calm to ease into your intention.
Begin by taking a big deep breath in.
And holding it for the count of 5,
4,
3,
2,
1.
Exhale.
And we'll do that two more times.
Inhale.
And hold for 5,
4,
3,
2,
1.
Let it out.
Last one.
In.
And hold for 5,
4,
3,
2,
1.
Exhale completely.
Coming back to a normal pattern of breathing.
Now we're going to do a scan of the body.
See if there's anything giving you information first thing in the morning.
So starting with your toes.
Working your way up at your own pace.
Through your feet.
Your legs.
Your hips.
Your stomach.
Back.
Chest.
Shoulders.
Arms.
Hands and fingers.
Neck.
Face.
And head.
Noticing if there is any aching.
Or any ease.
Allowing yourself to linger in the spots that are calling for your attention.
And notice if they're asking for your attention on a physical level,
Energetic level,
Or emotional level.
And then noticing how your mind is feeling this morning.
If there's anything calling your thoughts back out of this meditation.
Anything from dreams,
Worries,
Or the day to come.
Don't try to get rid of them,
But just notice with softness what they're asking for.
And from that place of awareness,
Set an intention for yourself for your day to day.
Maybe something you want to feel,
Or experience,
Or explore.
And once you have that intention,
State it in the present tense.
As if it's already happened.
As if you've already accomplished it.
And as we begin to move into the future.
Into the reality of your future self.
Now it's time for you to daydream.
To start to imagine your day today in the highest timeline that could come to pass.
What beautiful things could unfold for you today?
What could you accomplish?
What miracles could you experience?
What could be fun and exciting?
Calm and peaceful.
And as you daydream,
Start to allow yourself to really experience the emotions.
As if they were happening right now.
Allow warmth to come to your heart space.
Excitement to your stomach.
And a smile to your face.
And if your mind drifts to worries,
Or tries to shut you down in your daydreaming,
Just take a deep breath and redirect.
And now to propel you forward into that highest timeline.
Find three things that you're grateful for this morning.
If you do this gratitude practice on a regular basis,
Try to come up with something new,
Something different.
Stretch your mind to think of new things to be grateful for.
And whatever it is that you find,
Sink in to how grateful you are.
How blessed you are.
How beautiful this life is.
We're going to take three more of those deep breaths to round out this meditation practice.
So go ahead and exhale,
And then inhale deeply into your stomach.
And hold for five,
Four,
Three,
Two,
One.
Let it out.
Another one,
Even deeper.
Inhale and hold for five,
Four,
Three,
Two,
One.
Let it out.
And the last one,
Inhale and hold for five,
Four,
Three,
Two,
One.
And letting out with a sigh.
And feel into your body,
Into your present moment.
Remembering your intention and your gratitudes.
Using those to propel you into the rest of your day.
Thanking yourself for being here,
Showing up.
Have a beautiful day.
