Morning meditation,
The beginning of a new day.
And as you arrive into your morning,
This morning,
There is something about coming into this new day,
A sense of beginning,
A sense of opening into the potential that this new day holds,
Of what might be,
The freshness,
The unexplored.
And as you breathe into this new day,
Taking each moment breath by breath,
Feel the beginning of your day.
Become aware of your physical body as you begin to settle now into your meditation posture.
Feel yourself arriving in your physical body,
Keeping your back upright and straight,
Your chest and heart open,
Open and clear,
Your head resting above your shoulders,
Your shoulders above your hips,
Your posture balanced and steady,
Encouraging a steady,
Alert meditation practice,
Fully present,
Consciously aware.
And then simply move your awareness from your feet up through your whole body,
As if you are gently sweeping your awareness throughout,
Just noticing.
If there is any tension,
Become aware of it.
And you might breathe some relaxation into that area,
Or you might simply consciously soften that part of your body,
Consciously relaxing the muscles there.
Or you might simply accept the feeling,
Allowing.
And if you wish,
Simply change your position now,
Noticing also the symmetry of your body sitting,
That both left and right sides of your body are equally placed in balance,
A sense of harmony within your body,
Fully present,
Consciously aware.
And as I guide you now,
Take a moment to reflect on the reason for your meditation practice this morning.
Reflect on your new day,
Thereby setting the intention,
The tone of how you move through this day.
And now bring your awareness to your breath,
Notice your breathing.
Be aware as if observing the breath,
This breath,
And now this breath,
Coming and going from your body,
Fully present,
Consciously aware.
And become aware of the sounds around you,
Whatever they may be,
Wherever they may come from,
No need to label or judge,
Simply hearing the sounds with your awareness,
Allowing the sounds to enter your awareness,
To move through and to leave,
Noticing the silence between the sounds,
Fully present,
Consciously aware.
And feel the breath coming and going,
Arriving and leaving.
Feel the passage of breath through your body,
One breath,
Another breath,
This breath.
And as I guide your awareness through your body,
You simply notice each part,
Feel each part,
Your feet,
Your calves,
Your knees,
Your thighs,
Your hips,
Your stomach,
Your chest,
Your hands,
Your forearms,
Your upper arms,
Your shoulders,
Your neck and throat,
Your face,
Your head,
And becoming aware of the spaciousness that exists around your eyes,
That open expansiveness around your eyes.
Then open and expand your awareness to take in your whole body sitting,
Just sitting,
Whole body breathing.
And as you move into the stillness now,
If your mind begins to play with thought,
Simply notice and bring your awareness back to the breath once more,
Returning back to the breath once more,
Or simply back to your physical body,
Just noticing,
Fully present,
Consciously aware,
Whole body sitting.
And as you bring your meditation to an end now,
Just take a moment or two and then perhaps move a little,
Stretch a little,
Just in your own time.
And as you move through this new day,
You're taking your day one step at a time,
One breath at a time,
One thought at a time,
Taking your day as it comes,
Arranging the things that need to be arranged,
Attending to the things that need your attention,
Then coming back to your physical self,
Fully present,
Consciously aware.
And as you move through this day,
You're increasingly aware of your body,
A sense of grace and ease,
Staying in the moment,
Moving mindfully,
A sense of quality in your day,
At ease and relaxed,
Fully present,
Consciously aware,
A whole new day.
