Hi and welcome to this morning meditation for a peaceful day.
I invite you to come into a comfortable position,
Allow the body to relax,
Allow your shoulders to drop away from your ears,
Hips to settle into the surface below you,
Hands either in your lap or at your sides.
Make any adjustments as necessary before we begin.
And when you're ready,
Let your eyes drift closed or simply turn your gaze downward and soften your focus.
And as we begin to settle in,
Bring your attention to what's going on in this moment.
Begin to notice the temperature of the air as it caresses your skin.
Perhaps sense where the fabric of your clothes meets your body.
And notice the weight and shape of your body seated here.
Take a moment to make any subtle changes to your posture to become a little more comfortable.
Soften anywhere you can,
Letting go of tension and perhaps begin to experience a surrender to the weight of gravity.
Stay with the sensations that you're experiencing within your body for a few moments longer.
Next,
Begin to notice the sounds around you.
Perhaps you hear the ticking of the clock or sounds of traffic in the distance or maybe birds chirping or maybe all you hear is my voice and that's okay too.
For the next few moments,
Allow these sounds to anchor you into the present moment.
If thoughts begin to arise,
This isn't a problem.
Simply notice them without judgment,
Letting any thoughts about yesterday or in the past in general to fall away.
Calming any worries or anxiety about the day ahead as you simply breathe and allow the sounds to anchor you in this moment.
Now begin noticing the rhythm of your breath flowing through your body naturally.
Perhaps you sense the air as it passes through your nostrils and again as it's released.
Or maybe you notice the movement of your breath in your abdomen and chest.
Perhaps even noticing the spaces between each breath.
Whatever you're noticing,
Let your awareness stay there.
Simply stay present with your breath for another few moments,
Taking this time to be fully present and awake.
As you remain grounded and calm,
Become aware of any thoughts that come into your awareness,
Noticing with acceptance what comes to mind and allowing these thoughts to drift off without clinging to them or pushing them away.
Perhaps think of your thoughts like an ocean wave coming into the shore momentarily and then drifting back out to sea.
You might want to choose to label your thoughts as they come into your awareness,
Such as remembering,
Planning,
Or fantasizing.
Or you can simply label them as positive,
Negative,
Or neutral.
Once you've labeled a thought,
Let it go.
Breathe in deeply through your nose,
Filling up your lungs fully,
And breathing out completely.
For the next few moments,
Simply breathe and repeat the following affirmation.
May I live this day with ease and peace.
May I live this day with ease and peace.
Each day is a brand new opportunity to start anew,
And each breath brings vibrant,
Fresh energy to each moment.
We can use this energy to bring a sense of clarity,
Peace,
And resilience to our day,
Ready to experience a peaceful,
Purpose-filled day.
Now begin bringing your awareness back to the space around you.
Become aware of the sensations in your body and notice how you feel after meditating.
Notice where your body meets the surface beneath you,
And notice the sounds around you.
When it feels right to you,
You can open your eyes.
Thank you so much for practicing with me.
I hope you have a wonderful day.
