Welcome.
This is the meditation for the morning.
For the body to wake into whatever shape the body is in today.
You can stay lying down for this one,
There's no need to sit up.
There's no need to do anything except be here.
If you just open your eyes,
That's enough.
If you've been up a while,
Then that's enough too.
Wherever you are,
That's where we begin.
So just become aware of your breath.
Let it breathe in calm,
Let it breathe out relaxed.
You don't have to do anything with your breath.
You don't have to do anything but allow your body to relax.
Your body knows how to relax and knows how to breathe.
And just notice that you're here.
In this body.
On this morning.
On this day that hasn't quite started yet.
There's no rush.
The day will come when it comes.
For now,
This is the space before.
You don't have to be ready for anything yet.
Today we're going to do something simple.
We're going to ask the body what it needs.
Not what we want from it.
Not what the day wants from it.
Of what it needs.
Very often the body always knows what it needs.
We just rarely stop long enough to listen.
So today we listen.
Now start with your feet.
And just notice them.
They've been resting all night.
Or maybe they haven't.
Maybe they ache,
Maybe they're cold.
Maybe you cannot quite feel them yet this morning.
Whatever's there.
That's what's there.
And you can ask quietly,
What do you need today?
And you might not get a clear answer.
The body isn't talking language like we do.
The body lets you know through feeling.
And if there is no clear answer,
That's OK,
Because asking is the practice.
Awareness is the practice.
Now move slowly up,
The legs and the knees and then the hips.
And if something hurts,
Notice that it hurts.
You don't have to fix it.
You don't have to push it away.
You don't have to tell yourself a story about it.
Just notice it.
And to your legs and your knees and your hips just.
.
.
What do you need today?
And just allow whatever answer,
Even no answer,
Just arise from them.
And as you move up to your belly and your chest.
Notice your breath moving here.
Is slow and steady.
Without having to do anything to make it happen.
Your breath's just happening.
And you can say to your belly and chest,
What do you need today?
So now your shoulders,
Arms and your hands.
And they do so much,
So much gets carried here.
Just say to your arms and shoulders and hands.
What do you need today?
And now your neck,
And your jaw,
And your face.
The places we hold tension without even knowing it.
And just say to them.
.
.
What would you need today?
And now moving to your head.
The hole had the eyes that have only just opened or been open a while.
And just say,
What do you need today?
And you may have heard the answers,
You may not.
You may have heard things that you don't want to hear.
For whatever came up.
It came out for a reason.
And today we don't have to do anything with that.
You only have to hear it.
The body that woke up this morning is the body you have.
It's not the body of last week.
Or yesterday,
Or 20 years ago.
It's this body.
It's this body we have now.
And it has carried you this far.
And just meet it generally.
As you and me are friends.
Tired or a friend that's been through a lot.
And in a moment we're just going to open our eyes and check out our body.
Just remember you can always talk to any part of your body and just.
.
.
What do you need?
Especially when they're giving us a bit of pain.
So five,
Four,
Gently open your eyes.
Three,
Shake out your arms.
Two,
Just shake out your fingers and toes,
Wiggle them.
One,
And just look around the room and be really fully present.
And the day is waiting.
It will be there when we get to it.
And just remind her that the day is waiting.
It'll be there when you get to it,
But for now,
This body,
This morning,
This breath.
It's just all here for you.
Thank you for listening and thank you to your body today.
Today and every day before.
