Good morning,
Welcome to this new day,
Fresh,
Full of possibility,
And gently waiting your attention.
Find a comfortable seated position,
Either on a cushion,
A chair,
Or even lying down if that's what your body needs today.
Let your hands rest naturally in your lap or at your sides.
Let your eyes gently close or soften your gaze if you prefer to keep them open.
Take a moment to notice that you've arrived,
Here,
Now,
In this space,
In this breath.
Let's begin by taking three deep intentional breaths together.
Inhale slowly through the nose,
Hold it for just a second,
And exhale fully through the mouth.
Again inhale letting your lungs fill gently,
Hold,
And exhale releasing any tension you may be holding.
One more time,
A big breath in,
And exhale sighing it out.
Feel your body begin to settle,
Feel the ground beneath you,
The way it supports you effortlessly.
Imagine your body becoming heavier,
Rooted,
And grounded.
You don't have to hold anything right now,
You are safe to let go.
This moment is for you.
Once again bring your attention to your breath,
But this time just notice it,
You don't need to change anything.
Just feel the air move in through your nose,
And out through your nose or your mouth.
Notice the rhythm,
The rise and fall,
The expansion and release.
As you observe your breath,
You might notice thoughts begin to surface.
These might be plans for the day,
Memories from yesterday,
Worries,
To do lists.
That's ok,
This is not about stopping your thoughts,
It's about learning to notice them without getting pulled away by them.
So when thoughts come,
Simply acknowledge them.
You might say gently in your mind,
Thinking,
And then return your focus to the breath.
Each breath is a doorway back to the present moment.
Back to now.
Now let's deepen that awareness by scanning through the body,
Gently waking it up with attention.
Starting at the top of the head,
Bring your awareness there.
Feel your scalp and the space around your head.
Notice any tension or sensation.
Then move to your forehead,
Soften it,
Let the space between your eyebrows relax.
Let your eyes be soft in their sockets,
And relax your jaw,
Maybe let your mouth fall slightly open,
Unclench your teeth,
And just sit there in this feeling.
Notice your neck and shoulders,
Are you holding anything there?
If you can,
Allow them to drop slightly away from your ears.
Now move your attention down through your arms,
Into your elbows and wrists,
All the way to your fingertips.
Can you feel the subtle tingling of aliveness?
Does it feel electrical?
Does it feel real in this moment?
Now bring your awareness to your chest,
Feel the rise and fall with each breath.
You might notice your heartbeat,
Steady and always working for you,
Even while you sleep.
You might feel your ribcage expand as you inhale,
And soften as you exhale.
And bring your awareness to your belly,
Your centre,
Let it be soft,
There's no need to hold it in,
This is where your inner power and intuition live,
So breathe into it.
Now move your awareness into your hips,
Let them feel heavy and supported,
Down through your thighs,
Your knees,
Your shins,
Your ankles,
And finally into your feet.
Feel where they make contact with the floor,
Or the bed,
Or wherever you are.
Feel your connection to the earth,
To gravity,
You are held,
You are supported.
Now take a few moments just to sit in this new awareness of your whole body,
Present,
Awake and alive.
Now let's begin to anchor the mind more deeply into the present by introducing a gentle mantra.
On your inhale,
I'd like you to silently say to yourself,
I am here.
On your exhale,
You can say I am now.
So inhale,
I am here,
Exhale.
You can be silent with this in your mind,
Or you can say it out loud.
Repeat this for the next minute or so,
Allowing your breath and the words to guide your awareness deeper into the present moment.
And remember,
If your mind wanders,
Just gently guide it back to the mantra that we just said.
Inhale,
I am here,
Exhale,
I am now.
And when you're ready,
Bring your palms together at your heart,
Or place one hand on your heart and one on your belly.
Feel your breath beneath your hands,
The life force that moves through you with every inhale and exhale.
You can silently thank yourself for showing up today,
For choosing presence over rush,
Peace over chaos and clarity over confusion.
Take one final deep breath in,
And exhale slowly,
Releasing it all.
When you're ready,
Gently blink your eyes open,
Returning to the room,
Refreshed,
Grounded and clear.
I hope you have a wonderful day.
