Good morning,
As you begin this new day,
Take a moment to settle into your body.
Perhaps you're still in bed,
Just waking up,
Or maybe you've already started moving.
Wherever you are,
Find a position that feels comfortable and supportive.
Close your eyes if you can,
Let your body start to relax.
Start by taking a few deep breaths in.
Inhale slowly through your nose,
Allowing your chest and belly to rise.
And exhale gently through your mouth,
Release any tension.
With each breath,
Feel your body let go,
Let go of the night's rest,
And begin to transition to the new day.
Now you can follow the cue of my body scan as we move through parts of the body.
Shift your focus away from your mind and down toward your feet.
Notice any sensations here.
Perhaps it's the feeling of the sheets or the surface that you're on.
Just observe without any judgment.
Notice if there's any tension or discomfort and breathe into it.
Now slowly move your awareness up to your ankles.
And as you move through parts of the body,
Using the tool of visualization,
Imagine expanding,
Widening each part of the body,
Allowing the lines of the body to blur with the outside world.
Allowing your body to become soft.
So as you move from the ankles,
Shift your attention to your calves and to your shins.
Allow this part of the body to widen,
To relax.
Maybe you can visualize space between the cells.
Maybe you begin to notice your muscles.
Now slowly move your attention up to your knees.
Allow your knees to be soft.
Allow them to widen.
Check in with this part of the body.
Move your awareness to your thighs,
Your upper thighs.
Feel how this part of the body rests against the surface beneath you.
Let this part of the body just soften,
Widen,
Expand.
Moving up to your hips,
Allowing your hips to widen.
Create space deep within your hips.
And as you breathe,
Allowing the expansion to happen.
With every full breath,
Releasing tension with every exhale.
Move to your lower back.
Allow your lower back to expand.
Continue to allow any thoughts,
Any worries.
If they start to crowd your mind,
Just bring your awareness gently back.
Just call it back to the parts of the body.
And if you start to begin to feel tension or discomfort,
Just breathe into it.
Allow it to dissipate in your mind and settle.
Now move to your upper body.
Slowly bring your awareness to your belly,
Your chest,
Your shoulders.
Allow this part of the body to expand,
To open up.
Visualize any muscle tension to release so that this part of the body can open and expand.
Allowing you to breathe deeply.
Notice the rise and the fall of your chest as you breathe.
Bring your awareness deeply in toward the chest,
Into your heart center.
Just the space where the heart is.
Maybe you notice the heart beating here.
You can visualize your heart expanding gently,
Supporting you.
Shift your energy slowly to your shoulders,
Moving your energetic awareness towards your shoulders and just feel them heavy on the surface.
Move your awareness to your upper arms and gently traveling down your arms into your elbows,
Your forearms and into your palms.
Notice what you feel in your palms.
If you feel any sensation there.
Relax each finger.
Relax each knuckle.
Now gently travel back up towards your neck and into your throat.
Visualize relaxing and widening your throat.
Allowing this area to release tension.
Move up to your jaw and softly just let your jaw maybe open.
Maybe your teeth separate.
Moving up.
Notice your eyes and your inner eyes relax.
Your forehead expands.
Space between each cell within your forehead.
Being still in this moment.
Take in how your entire body feels right now.
Shift your awareness to the observer.
In this moment.
Let's set an intention for the day ahead.
It could be something very short,
Very simple.
Maybe it's a word that comes to you.
Maybe it's a specific goal.
You'd like to work toward today.
Whatever it is,
Take a moment.
Silently declare this intention in your mind.
Now with this attention,
Visualize yourself going through the day with ease,
With confidence.
See yourself handling what may be challenging you right now with a calm and steady mind and an open heart.
Fearless with a sense of gratitude.
As you prepare to start your day,
Remember that you can return to this feeling of calm anytime.
You just simply breathe.
Trust that today will unfold with success.
You are capable of handling whatever comes your way.
When you're ready,
Allow yourself to gently blink your eyes open.
You can stretch your body in any way that feels good.
Move forward with a calm mind and a centered heart.
Your meditation is now complete.
