Welcome to your daily meditation.
I'm Salome and I'm going to get you through a calming morning meditation to start your day.
Let's dive right in.
Start by finding a comfortable position.
You could be sitting,
You could be laying down,
On a sofa,
On a bed,
In public transport,
Wherever you can.
Take all the time you need to make any adjustments to feel as comfortable as possible.
Let your eyes close gently and take a slow breath in through the nose and out the mouth.
Let's do that again.
Slowly in through the nose and release out the mouth.
Notice the point of contact between your body and the ground or the chair.
Allow yourself to feel supported.
If thoughts begin to drift in,
That's absolutely fine.
Just return to the simple rhythm of your breath.
Slowly bring attention to your feet.
Imagine them softening as if sinking slightly into the earth.
Move the awareness slowly upward through your ankles,
Your legs,
Your hips,
Your lower belly,
Your spine,
Your shoulders,
Down to your arms,
Your hands,
All the way to your fingertips.
Let your shoulders release,
Let your jaw unclench,
And let your hands rest easily.
With each breath,
Invite your body to settle just a little more.
Now imagine stepping into a quiet inner space,
A space that belongs only to you.
It could be a room,
A garden,
A private beach,
Or simply a gentle glow around you.
Notice the qualities of this space,
Its stillness,
Its comfort,
Its safety.
Here,
Nothing is expected of you,
There is nothing to fix,
Nothing to do,
Just be.
Spend a few breaths here,
Noticing how your body responds to this sense of calm.
In this space,
Bring to mind a few simple thoughts that you'd like to carry with you.
I am steady.
I am present.
I can meet whatever arises with calm.
Allow these words to settle,
Not as affirmations to force,
But as quiet reminders of your own capacity.
We'll now take three rounds of bulk breathing.
We'll breathe through the nose for four counts,
Hold for four,
Exhale through the nose for four,
And hold for four counts again.
Let's do that together.
Start by exhaling all the air that you have,
And breathe in through the nose for four,
Three,
Two,
One,
Hold for four,
Three,
Two,
One,
Exhale for four,
Three,
Two,
One,
Hold for four,
Three,
Two,
One,
Breathe in for four,
Three,
Two,
One,
Hold for four,
Three,
Two,
One,
Exhale for four,
Three,
Two,
One,
Hold for four,
Three,
Two,
One,
Breathe in,
Hold,
Exhale,
Hold,
Take a big inhale through the nose,
And a big exhale out the mouth.
Let your breath return to its natural rhythm.
Notice how you feel now,
Grounded,
Steady,
And calm.
And as you slowly open your eyes,
Remember that calm is not something that we chase,
It's something we return to.
I hope you carry this with you as you step into your day,
And I wish you a wonderful day ahead,
And I'll talk to you soon.
