Good morning and welcome to this morning meditation,
An opportunity to welcome in the dawning day,
To prepare your mind and body for the day ahead,
And to set some intentions for how you might like to embrace this new day with all its nascent possibilities.
The morning is a great time to meditate,
Before we get propelled into action by our to-do lists and before habitual thought patterns re-emerge.
It's a chance to set the tone for the day,
And to foster a sense of calm,
Focus,
Optimism and self-compassion to take into your day.
So coming to the practice now,
And keeping your eyes open while you settle into a comfortable position.
This could be sitting or lying down,
Adopting a posture that feels both alert and relaxed.
And first I invite you to start exploring your space for any signs of the new day.
Perhaps it's sunlight pouring in through windows,
Or the touch of cool morning air on exposed skin.
Maybe it's the scent of coffee brewing,
Or the taste in your mouth of minty toothpaste.
Or perhaps you notice sounds of people beginning their day in rooms nearby.
Just taking some time to activate your senses,
And lean in to any details of the morning that capture you.
And now if it feels comfortable,
Closing down your eyes,
Or you can lower and soften your gaze,
In order to tune inwards.
Drop down into your body,
And feel yourself soften,
Settle,
Root down into surfaces below,
And feel how the ground rises up to hold you.
Sensing that support at your feet,
The backs of your legs,
Bottom,
And back.
Dwelling on sensations at those points of connection,
And knowing you can return to them at any time today if you're feeling overwhelmed or unanchored.
And now gently releasing your focus on your contact points,
To connect with your breath.
Finding it first at your nostrils,
Flowing in and flowing out.
Arriving and passing.
Ebbing and flowing.
Breathing in fresh,
Nourishing air,
And breathing out stagnant,
Sleepy air.
And just grounding your awareness here,
In the sensations of the breath at the nostrils.
Noting its temperature,
The coolness of the inhale,
And the warmth of the exhale.
And observing how the breath moves.
Is it free-flowing and smooth,
Or more rugged and constricted?
Remembering that the breath is never wrong or right,
Good or bad.
Just observing in a kind,
Curious,
And non-judgmental way.
And now following the breath down into the chest,
Feeling the ribcage rise up and out on the in-breath,
And then fall downwards and inwards on the out-breath.
And sensing into the belly,
As the breath inflates and deflates the abdomen.
Observing the whole body breathing,
Rising and falling in unison with the breath.
And just savouring this moment of connection with your breath,
Your body,
And the new day.
The breath is a portal to the nervous system,
And we can breathe in ways that support a calm and centred state in readiness for your day.
And so now taking deeper,
Longer,
Slower breaths,
And letting your exhale be longer than your inhale.
So you might breathe in for a count of four,
And out for a count of six,
Or any similar pattern that feels comfortable.
And using your next out-breath to invite any tension in the body to release.
Tension you might be holding as you anticipate your day.
So thinking about your brow unfurling,
All the little muscles around the eyes relaxing,
Your jaw dropping,
Shoulders melting down,
And belly softening.
Breathing in and out of a soft,
Relaxed belly.
Breathing in the present moment,
And breathing out those things we can't control.
And now in this calmer,
More connected state,
I invite you to bring to mind something you feel grateful for today.
It could be something in this present moment,
Like your warm,
Cosy bed.
Perhaps an event you're looking forward to today.
Or it could be a person,
A place,
Or a thing that's brought you comfort or joy in the past.
And just letting your mind dwell here,
On this blessing,
Visualising,
Appreciating,
Taking the image to heart,
And letting it be a source of encouragement and support to you today.
Lastly,
I would like to offer you some supportive messages to carry with you into your morning.
And to support you in living your day mindfully.
Today may I be kind to myself.
May I speak to my inner critic words of compassion and love.
May I be mindful of my thoughts.
Perhaps when they're dwelling on the past,
Or projecting into the future.
And when they are weaving into stories that aren't necessarily true.
And then kindly redirect myself.
May I delight in the world around me,
Really noticing sights,
Sounds,
Tastes,
And scents.
Leaning into them to feel present and connected.
May I reach out and connect with others,
Knowing that all humans are wired for connection,
And that each one of us has hopes and fears,
Hurts and challenges,
And could benefit from my kindness.
May I actively look for the positive aspects of my experience today.
The possibilities,
The opportunities,
And the things to be grateful for.
And when challenges arise,
May I remember that I have the freedom to pause and choose my response thoughtfully.
I would love for you to choose one or two of these heartfelt wishes to set an intention for your day.
Placing your hand on your heart now,
If you'd like to,
As you breathe in your intentions.
And now gently drawing your attention back to your surroundings,
By feeling into your points of contact with surfaces below,
And inviting movement back into your body.
Swiggling fingers and toes,
Drawing your shoulders up,
And then releasing them down with a sigh,
And stretching your body in any way that feels good.
And when you feel ready,
Opening your eyes.
Thank you for your practice today.
I wish you a beautiful morning,
And a peaceful,
Purposeful day.
