Welcome to this morning meditation.
Finding a comfortable position,
Either seated or lying down,
Wherever you feel fully supported.
Gently close your eyes and take a deep breath in through your nose.
Hold for a moment and release slowly through your mouth.
Let your shoulders drop as you exhale.
Take another deep breath in,
Letting your belly rise,
Feeling the air,
Feeling your lungs.
And release,
Allowing yourself to settle deeper into this moment.
One more breath together,
Breathing in as deeply as you comfortably can.
It doesn't have to be the deepest breath you've ever had.
Just hold briefly at the top and then release.
Let that exhale just fall out of you.
No effort,
No trying.
Just allowing your body to let go completely.
Continue to breathe at your own pace,
With each breath feeling the weight of your body being fully supported by the surface beneath you.
Notice the natural rhythm of your breath and for the next few moments,
Simply observe it.
There's no need to change anything.
Just be with your breath as it moves in and out,
Grounding you in the present.
Imagine on the inhale,
Breathing in energy and vitality.
And on the exhale,
Releasing any tension you might be holding.
Continuing to breathe at your own pace,
Whatever feels comfortable for you.
Start to bring your attention to your body.
Begin by focusing on your feet.
Notice any sensations,
The contact with the floor or the surface that they're resting on.
Send the breath into your feet and gently release any tension as you exhale.
Move your awareness up to your legs.
How do they feel?
Are they tense or relaxed?
Breathe into any areas that feel tight and with each exhale,
Imagine the tension melting away.
If you find yourself drifting off or getting distracted,
Just bring the focus back to my voice.
Don't worry about it,
Just continue to follow the instructions wherever you're at,
That's okay.
The more that you do this,
The easier it will become.
Continuing this body scan,
Bringing your attention to your hips,
Your lower back and your abdomen.
Notice the sensations here Notice the sensations here and breathe deeply,
Softening any areas that might feel tight or tense.
Next,
Focus on your chest,
Your shoulders and your arms.
Let each breath bring warmth and relaxation to these areas.
Allow any heaviness in your shoulders to release and remember to use that out breath as an opportunity to let go.
Finally,
Bring your awareness to your neck,
Jaw and face.
Soften your jaw and relax the muscles around your eyes.
Let your entire face soften with each breath.
Feel your whole body as one,
Fully present in this moment.
You are here,
You are safe and you are enough.
Now allow your mind to settle,
Bringing yourself into full awareness of this moment.
If thoughts arise,
Simply notice them without judgement and gently bring your focus back to your breath.
Invite self-compassion into your mind and heart.
Here you might like to make a commitment to be kind to yourself today.
Remind yourself that it's okay to not have all the answers,
To not be perfect.
You're doing your best and that is enough.
Right here,
In this moment,
You're making an active effort to start your day on the right foot.
Acknowledge that.
You're doing your best.
If any self-criticism or doubt arises,
Acknowledge it with kindness.
You don't need to push it away.
Just notice it,
Breathe into it and let it go.
Remind yourself,
I am worthy of my own kindness and compassion.
Now take a deep breath in and out and repeat after me,
Either out loud or in your mind.
Today I choose kindness towards myself.
I release any harsh judgements and embrace self-compassion.
Today I choose to nourish myself.
I honour my body,
My mind and my spirit with care and love.
Today I choose to pace myself.
I will allow myself to move through the day with calm focus trusting that I will accomplish what is needed.
Today I choose to make time for self-care.
I recognise that taking care of myself allows me to show up fully in my life.
Today I choose presence.
I allow myself to be fully here enjoying each moment as it comes.
Today I choose balance.
I prioritise both my goals and my wellbeing knowing that both are important.
Today I choose resilience.
I trust in my ability to handle whatever challenges may come my way with grace and strength.
Today I choose to embrace joy.
I welcome moments of happiness and gratitude into my day no matter how small.
Today I choose self-acceptance.
I accept myself today exactly as I am while gently moving toward growth.
Feel the power of each affirmation as it settles within you.
Breathe deeply allowing these intentions to become part of your day.
You have the ability to choose how you show up for yourself and today you choose to do it with kindness care and compassion.
Now let's move into visualisation.
Picture yourself today moving through your day with calm and clarity.
Imagine yourself enjoying your day fully present in each moment.
Visualise yourself showing up for yourself with kindness.
Imagine the version of yourself that you aspire to be.
Perhaps that's relaxed,
Grounded fully engaged with the world around you.
See yourself facing any challenges with grace and resilience knowing that no matter what happens today you will treat yourself with compassion.
Hold this image of your ideal self for a few moments.
Let that version become real breathing life into it with each inhale and exhale embody that version of you.
Begin to gently bring movement back into your body.
Start by wiggling your fingers and toes gently stretching them out.
As you do,
Feel the energy flowing back into the body.
When you're ready,
Take a deep inhale and perhaps stretch your arms above your head stretching out your entire body.
Feel the stretch in your sides your back and your legs.
Exhale and release.
Continue to move gently stretching in any way that feels good to you.
As you stretch feel yourself becoming fully present in your body connected and ready for the day.
You might like to move your position around finding what feels good to you and really having a good stretch gently stretching out the neck and even the jaw maybe even letting yourself have a good yawn rolling the shoulders and wrists making some circles with the ankles.
Take a few more moments to stretch out the body however you feel you need breathing deeply and becoming more aware of your surroundings in the present moment.
Finally,
As you invite some stillness bring your hands to your heart take a moment to reflect on something that you're grateful for in this moment.
It could be your body your breath or the simple fact that you've shown up for yourself this morning.
Take a deep breath in and as you exhale thank yourself for this time.
Know that this act of self-compassion is a gift that will ripple through your entire day.
When you're ready,
Take one final big stretch breathing deeply and slowly open your eyes feeling calm,
Clear and ready for whatever today brings.
Thank you for meditating with me this morning.
