Good morning,
And welcome to Meditation with Sarah Nielsen.
This is a morning meditation to start our day,
To gear ourselves up for positivity,
For success,
And accomplishment.
Let's begin by finding a comfortable position,
Preferably seated,
With our feet touching
the floor,
Ideally.
Allow yourself to settle in,
And please make any adjustments that you need to,
To bring
a little more comfort and allow yourself to be still through the meditation.
Please cue in to the sensation of your feet touching the floor.
Let's literally ground in.
Let's literally find some rootedness in our morning.
Feeling the heels,
The balls of the foot,
And each and every toe.
You could even wiggle them around a little bit to bring your awareness and to anchor
in to the feet.
Feeling grounded,
Beginning our day feeling grounded and connected.
Let's connect further to our body.
Let's engage in some breathing practices.
We will do a five count breath,
And we will repeat it twice.
As we inhale,
One,
Two,
Three,
Four,
Five,
Out,
Five,
Four,
Three,
Two,
One.
And in,
One,
Two,
Three,
Four,
Five,
Release,
Five,
Four,
Three,
Two,
One.
Feeling connected,
Feeling grounded,
Feeling connected to our body.
Let's do a brief scan of our body,
And as you're briefly scanning through your body
from head to toe or the other direction,
I want you to notice,
Let's begin doing this
as I speak.
I want you to notice any body sensations present.
Let's bring awareness to our morning,
And I want you to release any tension you're able
to that you note.
Let's begin our day with a calm,
Relaxed body as you briefly scan through.
Very good.
Now,
Let's engage in a few different things to set a tone for our day.
Let's begin by setting our goals for the day.
What are your goals for today?
Identifying anywhere from about one to three,
No more than five,
What am I setting out to
do today?
Maybe it is tasks to do,
Errands.
Maybe it is to do's at work.
Maybe it is movement today.
Maybe it is to pause throughout my day and take some breaths.
Maybe it's mindfulness.
Take a few moments and please identify a few goals for your day.
What shall you set out to accomplish?
I want you to not only name those tasks that you want to accomplish today or goals you
want to accomplish today.
I want to take some time for you to visualize them happening.
Visualize yourself completing these to do's,
Tasks,
Or goals.
Again,
Keep it just to a small handful.
I'm going to go silent to allow you some time to visualize your goals happening,
Completed,
You have accomplished them.
See yourself completing them.
Wonderful,
Wonderful work.
Take a moment.
How does it feel to complete them?
How does it feel to accomplish them?
Name those feelings as well as feel those feelings in your body.
I feel excited,
Happy,
Elated,
Confident,
Joyful,
Relieved.
Name them and feel them in your body.
Allow them to come in and feel them in your body.
Wonderful work,
You all.
Wonderful work.
Wrap up our meditation by engaging in some affirmations and feel free to customize to
whatever affirmations you choose to practice,
But I will provide some if you would like
to utilize them.
Let's begin.
Maybe take a moment and put your hands to your chest and let's really connect to self
and body as we say to ourselves,
Today is going to be a great day.
Today is going to be a great day.
Today is going to be a great day.
I will accomplish what I have set out to do today.
I will accomplish what I have set out to do today.
I will accomplish what I have set out to do today.
I will proceed through my day with intention and positivity.
I will proceed through my day with intention and positivity.
I will proceed through my day with intention and positivity.
And last but certainly not least,
I will practice love today.
I will practice love today.
I will practice love today.
You may lower your hands to your lap if you like.
Let's take in a slow inhale and exhale as we breathe in,
Hold,
And release.
I hope you feel energized and ready for your day.
Thank you for listening.
You may slowly move fingers and hands,
Toes and feet,
And slowly rouse yourself from this
meditation.
Maybe take a couple of nice stretches,
Interlace the fingers out,
Bringing the arms up,
Slight
side bend,
Release the hands to the lap,
Open the eyes.
Have a great day.
