Welcome to this daily introspection meditation.
This meditation is designed to help you pause,
Reflect and align your attentions for the day ahead.
To begin with,
Find a comfortable position,
Whether that's seated or lying down.
And if it feels comfortable for you to do so,
Gently close your eyes,
Allowing the bed or the chair to support your weight.
Begin by taking a nice deep breath in.
Hold it for the count of three.
And then slowly exhale,
Feeling the weight of the day beginning to melt away.
As you settle into this moment,
Focus your thoughts inward,
Gently reminding yourself that this time is for you.
Now bringing your attention to your breath,
Notice its natural rhythm and the peaceful rise and fall of your abdomen.
With each inhale,
Invite a sense of calmness into your body.
And with every exhale,
Let go of any tension or worry.
Creating a sense of peace.
Breathing out stress and breathing in peace.
Creating a kind of circular motion with the natural flow of your breath.
Take a few moments to deepen into this nice steady rhythm as you continue to breathe naturally in your own way.
When you are ready,
Take a moment to reflect.
What has been coming up for you lately?
Are there any areas in your life where you feel ready to change or grow in some way?
There is no rush to find an answer.
Simply allow whatever thoughts arise to flow freely and naturally.
Observing them without judgement.
As though you are watching clouds pass by in the sky.
Now envision yourself stepping into a version of you that is growing and thriving.
Picture what it feels like to move forwards and to release old habits that no longer serve you.
Imagine yourself embracing this change with self compassion.
Take in a nice deep breath in and hold that image for a moment.
And then breathe out naturally in your own rhythm and way.
Now begin to gently shift your focus to your wellbeing.
Ask yourself how have my choices and actions impacted my wellbeing recently?
Have I been prioritising care for my mind,
For my body and for my emotions?
Become aware of any blocks or barriers that may have held you back.
Simply acknowledge them while recognising that this is a safe place to reflect without any guilt or pressure.
There is no shame here.
What one small step can you take today to nurture yourself?
Hold on to that thought,
Whatever it might be,
And soften and ease into it.
Begin to consider how you might bring a sense of softness and grace into your relationships.
Is there someone that you've been meaning to connect with?
Someone who might benefit from kindness or a deeper understanding?
Take a moment to visualise yourself showing compassion to them.
Notice how this feels.
How do you feel it in your body?
Perhaps there's a sense of warmth.
Whatever it is for you,
Ease into an area of comfort as you exhale.
Imagine extending the energy of warmth and compassion to them.
Then turn that compassion inward as you inhale.
Bring your awareness to where you can be more supportive of yourself.
Acknowledge how far you've come,
Even if it's hard to see at times.
Take a moment to silently thank yourself for your resilience and courage.
Shift your awareness towards gratitude.
Recognising what in your life feels supportive or restorative right now.
Is it the people around you?
The comforts of your own home?
Or even just the small joys like a favourite drink or the sounds of nature?
Take in a nice deep breath in.
Allowing yourself to feel gratitude for these blessings.
Allowing the warmth of gratitude to fill your heart.
Now set a gentle intention for the day ahead.
What's one quality that you wish to embody?
Perhaps it's courage,
Kindness,
More focus or a sense of peace.
Hold that intention in mind and imagine carrying it with you through the day.
If any challenges arise,
You know that you can return to this meditation as a reset or as an anchor.
Take in another deep breath in.
And as you exhale,
Bring your awareness back into the present.
Wiggle your fingers and toes.
And in your own time,
When you're ready,
Gently open your eyes.
Carry this sense of calm and clarity with you as you move through your day.
