Perfect Mindfulness To Start Your Day

This is an effective body scan meditation perfect for starting your day with a sense of mindful calm. Ideal for releasing built up stress and tension, and a perfect compliment to any mindfulness or meditation practice, this mediation will leave you feeling content, calm and prepared for the day ahead.

Transcript

Right,

Let's get started.

First off,

Let's make sure that we're comfortable.

Back straight,

Arms unfolded,

Hands on our lap,

Our feet firmly planted beneath us.

Let's take a few deep breaths.

Deep breath in,

Hold for one second,

And that long breath out.

Deep breath in,

Hold for one second,

And that long breath out.

With each one of those out breaths,

Feeling your body,

Just start to relax,

Your shoulders starting to drop.

And then on this last breath,

If you want to close your eyes,

Deep breath in,

Hold for one second,

And then long breath out.

Good.

Let's continue that rhythmic breathing.

Deep breath in,

Hold for one second,

Then that long breath out.

We're going to focus on how our body is feeling.

So let's start at the top of our head.

Any tension,

Any niggles,

Any stresses on that exit breath,

Allow any tension,

Any stresses,

Just to wash away.

How is your brow feeling?

Is it pinched?

Just allow your brow to relax,

Allow your jaw to unclench and relax.

And again,

With that slow rhythmic breathing,

Allow any stresses,

Any niggles,

Just to wash away.

If your mind starts to wander,

Don't worry,

Just bring it back to your breathing.

Good.

Now let's focus on our neck and our shoulders.

There's going to be a place where we can gather tension,

Gather stress.

So on each one of these long breaths out,

Start to feel your shoulders drop as you become more and more relaxed.

Any tension,

Any little niggles,

Just washing away as you keep that deep rhythmic breathing going.

Washing away any pain,

Any tension in your shoulders.

And as your shoulders start to drop,

Be aware of the weight of your hands,

Your arms on your lap.

How your hands and arms are now feeling completely relaxed and heavy like lead.

Now let's focus on our back,

The feeling of the pressure of your body pushing against the seat back behind you.

Again,

Be aware of any pain or any discomfort in your back.

And again,

Let that wash away with those long out breaths.

Now let's bring our focus to our chest.

That feeling of the air rushing into our lungs,

Expanding our chest,

Expanding our stomach.

And the feeling of the air as it exhales,

Passing over our lips.

That rhythmic breathing.

The feeling of the air entering our lungs,

Filling our chest.

Good.

If your mind starts to wander,

Don't worry,

Just keep bringing it back to your breathing.

That deep,

Rhythmic,

Slow breathing.

Okay,

Now let's focus on our hips,

And the tops of our legs.

Feel the weight of your body pushing to the seat below you.

The weight of your hands and your arms,

Heavy like lead on the tops of your legs.

And again,

Be aware of any pain,

Any discomfort within your body.

And allow that to wash away with those deep breaths out.

Now let's focus on our lower legs and our feet.

Our feet feeling firmly planted to the ground beneath us,

Allowing any stresses,

Strains,

Niggles,

Pain,

Again to wash all the way through our body on those out breaths and picture any of that pain and discomfort to be going out through your feet into the ground beneath you.

Now your body should be feeling completely relaxed.

If we start at the top of our head,

Our brow relaxed,

Our jaw unclenched,

Feeling of the weight of our head and neck on our shoulders,

Our shoulders completely relaxed.

The weight of our hands and arms,

Heavy like lead on the tops of our legs.

The pressure of our body pushing back on the chair behind us and on the seat below us and our feet firmly planted the floor beneath you.

Now let's bring our attention back to our breathing,

Those long deep slow breaths.

Deep breath in,

Hold for one second and long breath out.

Let's take a moment to purely focus on our breathing.

If your mind starts to wander,

Just bring it back to your breathing.

Good.

Now I'd like you just to take a moment to let go.

Don't focus on your breathing.

Allow your mind to run free.

Be the observer of those thoughts.

Try not to think about these thoughts.

Allow them to come in and go.

Let's take a moment for your mind just to run free.

Good.

Now let's bring our attention back to our breathing.

Deep breath in,

Hold in for one second and then the long breath out.

Let's bring our attention back to our body.

Feeling of our feet firmly planted in the ground beneath us.

Feeling of our legs and the weight of our body pushing down on the seat below us and our backs firmly pressed against the seat behind us.

The weight of our arms on our lap.

Our shoulders completely relaxed.

Feeling of our jaw and brow completely relaxed.

The sensation of our breath moving our chest.

The sensation of our breath moving our chest.

The sensation of our breath against our lips and tongue.

And we give thanks for today.

Just for today we will not anger.

Just for today we will not worry.

Just for today we will give thanks for all life's blessings.

Just for today we will do our work honestly.

Just for today we will be kind to all living creatures.

When you feel comfortable give your feet a little wriggle.

Give your feet a little wriggle.

Allow your fingers to move.

When you're ready you can open your eyes.

Reviews

So clean and pure and clear. Offering peace and calmness and clarity. Grounding in your words will help me find balance in this day. Thank you. Namaste.

I loved the length and rhythm of this meditation and i really appreciate the simplicity and the silence allowed for practice

very relaxing, and good rhythm. I was able to slow down my thoughts significantly. 🙏🏾

Very nice excellent experience. So calming. Thank you very much.
I hope Ican find you again.
Have a wonderful day.

Great meditation to start the day mindfully, thank you! 😌🤙🏽

Thank you for sharing.I am feeling happier and calmer. The words at the end are a good reminder thank you ☺️🙏💖✨❤️

Thank you for your lovely calming voice bringing this calming practice to start the day. Namaste

Lovely and so sweet, with a wonderful guidance….soothing voice! Thank you!

such an incredible practice to start a day off! loved the affirmations <3 thank you.

Thank you Paul. Ready to start my day now.
You have such a calming voice.💜🌟🕊🙏

What a peaceful and calming way to start the day. I really enjoyed the pacing and your soothing voice. Thank you so much! 🙏🌟

Love this one! One of my go-to meditations.

Just lovely, thank you. Nice combination of meditation elements:-)

“Just for today we will not anger/worry/do our work honestly/be kind to all living creatures/thank for all the blessings in our lives.” Loved it! I really feel like having a great day!!!! Thank u 🙏🏼

This was pure bliss! I felt completely relaxed and enjoyed the simplicity of working through the body. Thank you for sharing. Namaste 🙏🏼.

This was great. Thank you so much. I’ll definitely be returning.

Lovely, thanks Paul. Being an expat really loved your voice ❤️

I felt there was a person in the background talking. It helped me loads to relax and get a on a state of meditation. Thank you.

Great body scan (although I don't ever meditate sitting on a chair 😁), fab voice & perfect pace. Thank you 🙏💕🌸

Really enjoyed this meditation thank you. A test way to reset for the day 🙏🏼🌞❤️