Good morning.
Let's get started today with a nice,
Refreshing morning meditation.
So gently close your eyes and take a few deep breaths in,
Deep and slow.
Deep into your belly,
Lengthening your breath.
And with each breath in,
Just try to relax a little bit more.
And each breath out,
Let go of whatever tension you might be holding.
Whether it's from the night before or anticipation of the day ahead,
Just for now let it go.
And as you continue breathing and keeping your breath and your awareness,
Let's just do a quick little body scan,
Noticing if there's any tension in any part of your body.
So starting with your feet,
Put all your awareness in your feet now.
And notice if there's anything you're holding there,
Any tension,
Anything you're not letting go of.
And just take a breath and let it go.
Now move your awareness up into your calves and notice if there's anything there,
Anything you're holding.
Any tension,
Any pain.
And take a deep breath into that area.
And as you breathe out,
Just imagine it going away.
And if there's nothing there,
Just sit and enjoy the space and the relaxation that's in that area.
And now move up into your knees and do the same thing.
Just,
Just letting go.
As if your knees could just sigh and just let it go.
And now moving up to your thighs,
Feeling whatever sensations are there.
And just letting go of anything uncomfortable.
And if anything doesn't want to go away,
That's okay.
Just let it stay.
Notice it,
Accept it.
And be with it.
And now move up into your hips.
Notice what you might be holding there.
Breathe in,
Let go.
And move up into your stomach area.
Feel what you're feeling there.
Notice if there's any anticipation stored in there.
Feel whatever's coming up in there and just let it go.
Moving up now into your chest area,
Upper back.
Feeling whatever tightness might be there.
Whatever stress might be there.
Or whatever else is there for you.
Feeling what's there.
Breathing in and letting it all out when you breathe out.
Just relaxing your body.
And moving onto your shoulders.
And really noticing if you're holding them up,
If you're holding them down,
Just try to relax them.
Let them lay where they want to lay.
Just relax them.
Letting go of anything you're holding there.
Letting go of anything you're holding there.
And move down into your hands now.
Do a quick look at each finger and relax each one.
And then relax your palm in the back of your hand and your wrist.
See that each of these parts are relaxed and happy.
There's no tension.
Breathing into them and just letting them be part of your flow.
The flow of your energy.
And now move up into your forearms.
Letting go of any tension here.
Feeling what's there.
Moving up to your elbows.
Breathing in and letting it out.
Up through your upper arms.
Feel if there's any tension at all.
Even just the slightest bit.
And if you think you're clear,
Just take another deep breath.
Even get the last 1% out.
Just relax even deeper.
Moving back up through your shoulders.
Just doing another check through there.
There's often a lot of tension stored in our shoulders.
Just one more time relaxing that area.
And going up through the neck.
The front and the back.
The throat.
Feeling what you're feeling there.
Accepting it.
Breathing into it.
And letting it all out.
Moving to your face now.
Noticing if you're storing any tension in your jaw,
Your mouth,
Your lips,
Your chin.
If you're holding anything in your cheeks,
In your nose,
In your eyes,
In your eyebrows,
Your forehead.
Just little things like scrunching or clenching your jaw.
Just relax that for right now.
Just relax.
Take a deep breath in to your face area.
And feel all those little places just settle down,
Sit down,
Enjoy themselves.
There's no need to worry.
And move that attention to the back of your head.
The top of your head now.
Relax just those last two areas.
Now take a deep,
Deep breath in.
Deep and slow.
And with your out breath,
Just feel yourself relax and loosen.
In your whole body as one.
One whole unit.
Relax.
And keep breathing deeply.
Putting all your focus now.
On your breath in and your breath out.
Noticing how your belly moves when you breathe in.
Following the breath in and following the breath out.
Noticing which part of your body the air is entering,
Whether it's through your mouth,
Your left nostril,
Or your right.
Following it down into your lungs,
Into your belly,
And then back out.
Just sit and watch this process for a few moments.
And there's no wrong way,
Whatever you are aware of,
That's perfect.
And if you find yourself drifting away into sleep or into thoughts,
When you catch yourself,
Just come back.
Just focusing on that breath.
And if you notice any tightnesses or tensions coming to your body with that breath,
Just relax them.
If you notice any worries coming to mind about your day coming up,
Or about this process,
Or about something else that's happened,
Feel it come in with the breath and go out with the breath.
Just don't hold on to it.
It's natural to think.
It's natural to be worried.
But it's also natural to let it go.
And throughout your day,
If you find yourself worrying,
Just remember to come back to this space you're in now.
You can take a deep breath and always just breathe your worry out.
Become aware of what you're worried about.
Really see it.
Accept that you're worrying about it.
Have gratitude for yourself for worrying about it if you can.
Because it's really just your way of caring for yourself,
In one way or another.
And then you can breathe in and let it out.
And as a cherry on top,
You can tell yourself you love yourself,
Both for worrying and for letting go of the worry.
I love you.
Thank you.
Enjoy your day.
Bye bye.
