Welcome to your morning meditation.
Go ahead and find a comfortable seat resting your hands wherever they naturally land.
If you're still in your bed,
You can also choose to stay lying down.
Get as comfortable as you can and slowly close your eyes.
Today is a brand new day.
Today is an opportunity to start fresh.
Today you can choose to show up with a positive mindset and face your challenges with a little bit more confidence and ease.
The first moments of the day are the most powerful ones.
This is your sacred time when you set up the tone for the hours to come.
Right now,
By tuning into this meditation,
You are setting yourself up for an amazing day filled with joy,
Presence,
Focus and new possibilities.
Let's begin by connecting to our breath.
First,
Take a moment to simply observe the quality of your breath this morning.
Is it full or a little shallow?
Is it moving freely or does it feel stuck?
There is no right or wrong answer.
This is just a way to start tuning in with your beautiful body.
Notice where in your body can you feel your breath the most?
Is it in your chest?
Your throat?
Maybe you can sense it more in your nostrils.
Take a moment to observe and sit with the sensation.
We're now going to begin to expand the breath a little more so you can start to feel your entire body,
Mind and soul with the energy of a new day.
As you start to wake up the breath,
Notice how you're becoming more alert,
Alive,
Focused and ready for anything that day has in store for you.
With your next inhale,
Begin to slowly fill up your belly,
Your chest,
Expand your rib cage,
Continue to draw the breath into the collarbones and then all the way up to the crown of your head.
Pause there for a moment.
See if you can sip in a little bit more air.
Open the mouth and let out an audible sigh as you exhale completely.
Begin to slowly inhale again.
Belly and chest rise,
The sides of your body expand,
The breath reaches your collarbones and travels up to the crown of your head.
Pause.
Hold the breath in,
Feeling into the fullness of your entire being.
Now open the mouth and let it all out.
One more like this.
Inhale into the belly,
Your chest,
The sides of your ribs,
The collarbones,
The crown of the head.
Pause.
Fill in the promise of an amazing new day.
Now exhale out of your mouth,
Releasing any stagnant,
Stale energy from your night's sleep.
Notice how you're feeling now.
Feeling your sensations,
Maybe even a tingling in your fingertips or toes.
Can you feel the rush of fresh oxygen filling up every cell in your body?
Your breath becomes fuller and longer as you continue to breathe in and out through the nose.
Imagine that with every inhale you invite a new day and fresh energy into your body and with every exhale you let go of any worry or stress.
With every inhale you're feeling more alive and with every exhale you're becoming more centered.
Now that your physical body and your breath are fully awake,
I invite you to observe what's on your mind and heart this morning.
Is there a particular thought that you woke up with?
Something that's asking for your attention?
Can you notice a certain feeling or emotion?
What is your heart trying to tell you?
Without getting too attached to it,
Just breathe through it all.
Inhale fresh energy.
Inhale worry and stress.
Inhale gratitude for this new day.
Exhale any expectations.
Inhale aliveness.
Inhale any heaviness.
Oftentimes we get caught up in all the things we need to do and achieve on a particular day.
We let the worry and emotions take over before our feet even touch the ground.
We rush out of the bed without taking a moment to center ourselves.
But today is different.
Today is fresh and new.
It's a beautiful day full of potential.
May this day be a clean slate for your being,
For your thoughts and actions.
How would you like to show up today?
What is the energy you'd like to cultivate within you?
How would you like to feel as you go on about your day?
Is it peaceful,
Creative,
Or inspired,
Calm,
Energized,
Joyful,
Maybe grounded,
Or loved?
Maybe you'd like to feel confident,
Or at ease,
Courageous,
Perhaps positive.
Take a moment to choose the energy you'd like to bring into everything you do today.
How does this energy feel in your body?
Warm like the sunshine,
Maybe soft like water,
Flowing and adaptable,
Perhaps gentle like a loving touch,
Or maybe earthy and grounding like a walk in the forest.
Feel this energy spreading into your entire being.
Embody this powerful feeling.
You become this beautiful energy as you go on with your day,
As you prepare your breakfast,
Get dressed,
And get ready for work.
Picture yourself full of your desired energy at a meeting,
Talking to your partner,
Your family or friends,
Playing with your kids,
Working out,
Or grocery shopping.
You can control everything that happens today,
But you have the power to be in charge of the way you show up and react to it.
Whether things go smooth or not according to your plan,
You have the power to show up with mindfulness and intention.
Come back to your desired energy.
Feel it deep within your body,
Mind,
And soul.
You are this beautiful energy.
Gently bring your awareness back to your breath.
Slowly become aware of the room you're in and the sounds around you.
If it feels good,
Stretch your arms over your head,
Maybe even smile to yourself.
Now gently open your eyes.
It's going to be an amazing day.
