Welcome to a short meditation to get ready for the day.
We're going to start with a simple breathing technique before letting the mind settle and finding a moment of stillness.
And we're going to finish just by getting the mind into the right mood to make yourself,
Your values,
A priority throughout the day.
So find yourself a comfortable seat and close down your eyes to get started.
Take a moment to let your sit bones settle into the ground below,
To lengthen the spine into a natural yet upright position.
And then let the belly and pelvic floor drop away.
Let the shoulder blades become heavy,
The throat soft.
Unclench your jaw,
Soften your cheeks and let your eyes sink heavily into their sockets.
And let the forehead soften as well.
Bring your awareness to the lower half of your belly.
And begin to shape the breath in a way that simply and only expands the lower half of the belly on the inhale and contracts only the lower half of the belly on the exhale.
The more you let go of any holding on in the belly or pelvic floor,
The easier this becomes.
You can always use your hand as a reminder,
As a connector between mind and body.
Notice if the shoulders or the jaw is tensing up.
And then begin to add the upper half of the belly as well,
Creating a way of like motion with the breath.
The inhale first expanding the lower half of the belly and then the upper half.
The exhale first contracting the upper half of the belly and then the lower half.
Continue to observe that coming and going,
That building and releasing,
That circle of the breath shaping the belly.
If it feels right you might want to expand the breath into the ribcage as well.
If you do so simply continue the inhale by adding on the expansion of the ribcage and expand the exhale by starting the exhale from the right side.
And then begin to start the inhale by adding on the expansion of the ribcage.
Expand the exhale by starting the exhale from the ribcage,
Then the upper belly and then the lower belly.
Continue to observe the wave,
The constant movement.
So if you've added the ribcage take it out of the equation for the next few rounds.
A smaller wave expanding and contracting the belly.
And take the upper half of the belly out of the breath as well.
The breath more of a simple pulsation.
This wave subtle.
Let go of shaping the breath all together.
And simply allow the mind to empty for a moment.
Allow,
Encourage thoughts to come out without latching onto them or making a whole story out of them.
Simply sense your mind emptying a little bit more with each exhale.
Shift your awareness to your body.
And begin to sense in your body the truth,
The presence of the following statements.
At any moment knowing what's important is available to me.
At any moment knowing what's important is available to me.
At any moment my breath is here to remind me of the present.
At any moment my breath is here to remind me of the present.
At any moment I can make a choice to prioritize my well-being.
Let that go and sense your body and mind opening up to a day ahead where all of these statements are true.
Let's finish this meditation by taking a deep inhale through the nose.
Exhale,
Sigh it out.
Exhale,
Sigh it out.
And when you're ready gently open your eyes and start your day.
