Grand Rising,
Welcome to your morning meditation.
Maybe you're still settled into your bed just waking up,
Or you've been up for a few moments,
That is fine too.
Just begin to find yourself a space where you can be settled,
Comfortable,
And free from distractions.
Settle in and begin to connect with your breath.
Just noticing the natural breath as it comes in and out of your body.
Breathing in through your nose,
And choosing to breathe out through either your nose or your mouth.
And just a nice gentle breath.
No need to change the speed,
No need to change how you're breathing,
But rather just allow your mind to observe the way your body feels when it breathes.
Can you feel the way the body expands when you take the air in?
And can you notice how the body contracts as the air leaves?
Just observing the body,
Paying close attention to yourself.
Watching your body breathe in and out is a great way to remain present here in this moment.
And if you notice that your mind begins to wander,
Making plans for the day,
Or begin to problem solve issues that you might be dealing with,
Just bring your mind back.
Notice that that thought has come up and let it go.
Meditation isn't about clearing the mind of all thoughts.
It's just about being present here in this moment.
So when the thoughts come,
Because we know that they will,
You just notice that it was there,
You just notice that it was there,
Let it go,
And gently bring your attention back to your breath without judgment.
Having love and compassion for yourself as you breathe in,
And then letting go of anything that is not serving you as you breathe out.
Just watching how your body breathes,
Noticing the details of how your body feels,
Maybe taking note of any emotions that are coming up,
Taking note of any physical sensations,
Tension,
Or stress that are coming up.
Any stress in the body that you can let go of.
Perhaps as you breathe out,
You can settle a little more,
Dropping your shoulders away from your ears,
Letting your hips be heavy and soft.
Nothing to do in this moment except just breathe.
Breathing in and breathing out.
And just noticing how your body feels when it breathes.
Just noticing what you notice.
You can choose to sit here watching your breath for as long as you wish.
But if you are ready to come back to the space now,
Gently lift your gaze or open your eyes.
Take a look around the room,
Maybe some gentle movements,
Maybe some gentle movements,
Wiggling your fingers and your toes.
Perhaps reaching your arms above your head and giving yourself a nice good morning stretch,
A little yawn,
Or maybe wrapping your arms around you and giving yourself the biggest hug.
I hope you have a wonderful day today.
Thank you so much for being here to meditate with me.
I'll see you again soon.
Namaste.
