Good morning and welcome to your morning companion.
Ritual of self-compassion and presence.
You don't need to sit down.
You don't need to be still.
This is your companion for your morning.
As you go about your morning,
Doing whatever you do.
As you prepare,
Stretching,
Brushing your hair,
Sipping your tea.
Whatever you do as you gently re-enter the day.
Allow my voice to move with you,
Like a whisper of sunlight warming your cheek.
Together we'll begin this day with breath,
With presence,
With reverence for the body you woke up in.
Begin by noticing your feet.
Feel them pressing into the ground.
Or tucked under you.
Or stepping gently through your space.
Notice any points of pressure.
Notice your breath.
You don't need to change it,
Just feel it.
The inhale and exhale.
Welcoming your body.
The one that carried you through yesterday.
The one that carries you still.
Maybe it's tired.
Possibly it's quietly strong beneath the surface.
Can you greet it today with kindness?
What do your shoulders feel like?
Would you like to invite them to soften?
Take a moment to recognise your hands.
Saying good morning.
And your spine.
You might want to let yourself stretch in your own way.
And sigh,
Moving how you need.
This is your slow return.
This is the gift of waking.
Let's find some sacred in the mundane of our morning.
Maybe as you wash or cleanse your face,
You can enjoy the fullness.
The feeling of cleansing.
The tactile sensation against your face.
As you make your morning drink,
Inhaling the scent.
The ordinary morning can become something very special when we start to lean into it mindfully.
Maybe as you brush your teeth,
You can enjoy the sensation of the pressure movement,
The taste,
The smell.
You might notice the sound of the kettle.
The motion of making breakfast.
The wag of a dog's tail.
The curl of steam from your mug.
These are all rituals and they matter.
So let your attention be the altar.
Let the mundane become meaningful this morning.
We can now create our inner orientation.
This morning I choose to begin not with pressure,
Not with performance,
But with quiet,
Intentional kindness.
So let your mind soften.
Let those thoughts loosen their grip.
This is a space to begin again.
You might want to say to yourself in your mind or out loud,
I am not behind.
I am beginning.
I am choosing to walk gently with myself today.
You don't need to fix yourself.
You only need to meet yourself exactly where you are.
This day will unfold in its own way.
And you will meet it one breath,
One step,
One kindness at a time.
We can choose now to set our inner orientation towards intentional kindness,
Without pressure,
To walk gently with ourselves today.
And each breath,
With each step,
We remind ourselves of this kindness.
Let's think about the day ahead.
As you imagine the day ahead,
Notice what stirs in you.
Is there anticipation,
Resistance,
Tender hope?
Whatever is here,
Acknowledge it.
Some moments today may be easy.
Some may not.
The difficult ones arrive.
Let your first response be compassion.
Take a breath,
A step back and ask,
What would I say to someone I love who's facing what I am facing now?
Be your own source of steadiness,
Gentleness,
Of grace under pressure.
You do not need to get everything right.
You are not a task.
You are our being.
And your being is worthy of kindness.
No matter what today holds.
Remember,
When we use compassion,
Taking a breath and a step back,
And talking to ourself in a loving way,
We become more productive.
And this way serves as well.
Let's use mindfulness through our senses.
Look around you,
Wherever you are.
Pause to notice.
Maybe the way the light moves across furniture.
The texture of a towel,
The shape of a plant on a sill.
The colour of a fruit.
The sound of the world waking.
What do you hear?
What do you smell?
What do you touch?
These are all small things,
But they are everything.
They are invitations.
Gifts in plain sight.
To guide and support you to be present.
Today,
May you find one moment of beauty you would have otherwise missed.
Let your eyes become seekers of wonder.
Let your hands be instruments of grace.
Let your senses be the keys that return you to yourself.
So throughout the day,
Use your senses.
The small things,
The everyday things that help you lean in to feeling present,
Grounded and more at ease.
A little blessing for your day.
Today,
I carry the key.
The key to peace,
To presence,
To being at home within myself.
Whatever this day holds,
I will meet it with care.
Not all at once,
Just moment by moment.
And the kindness I offer myself will ripple into the world.
Through my voice,
My choices,
My presence.
May I walk with soft eyes.
May I listen with an open heart.
May I respond with spaciousness.
This is how I begin.
This is how I come home.
This is how I become who I already am.
You are held.
You are enough.
You are already walking the path.
Have a wonderful day.
I look forward to spending time with you again soon.
