Good morning and welcome to this meditation.
A meditation to start your day.
To start your day in kindness.
A calm and mindful start of your day can benefit you all day long.
My name is Suzanne van der Goes and I will guide you in this meditation.
Now please take your time to be aware of your posture and your surroundings.
Let it be a comfortable position,
Either sitting or lying down.
Maybe you're still in bed or sitting somewhere with your first cup of coffee or tea.
Can you release the energy of the night,
The energy of your dreams and welcome this brand new day.
How does your body feel today?
You might feel fresh and rested or maybe still a little bit tired.
Maybe your body doesn't feel awake yet.
Gentle awareness,
You don't have to change anything.
Just noticing how it is right now.
Can you feel the gentle movement of the breath?
Can you feel the connection between your breath and your body?
Feeling and following the movement of the breath?
Letting the nurturing attention of the breath go to those places where you feel some tension.
A bit of stress or some tightness.
And as soon as you notice that your mind is wandering to the day ahead,
Bring your mind gently back to this moment.
You don't have to do anything yet,
Just be,
Be here.
And enjoy this moment of stillness,
This time just for you.
Letting your mind relax and trust the flow of the day.
The day will come as it comes.
Trust that the day will unfold itself just as it is supposed to be.
And trust that you will be everywhere at the right time and the right place.
Coming your attention back to the breath.
Noticing the ease and the natural rhythm of the breath.
Just let it go as easily as possible.
Don't force anything,
Don't change anything,
Just focus on the breath.
A gentle focus.
Let your shoulders be soft and relaxed.
Your face calm without tension.
Letting the whole meditation go as gently and easily as possible.
Just following the breath,
You don't have to do anything else for now.
The breath flows in and out of your body all by itself.
Allow yourself to breathe easily and naturally.
Your heart is soft and open.
Everything is possible today.
Can you live with ease today?
Not resisting or forcing things,
But just letting the day unfold by itself.
Maybe this could be your intention for today.
May I live with ease.
Or maybe you need something different today.
You can ask yourself this question,
What do I need today?
What do I need today to be the best version of myself?
Maybe you need strength or calmness,
Joy,
Love or taking good care of yourself.
Being in connection with others.
Keeping your heart open,
Have faith or just feel what comes up.
What do you need today?
Just let it bubble up.
And take your time to really feel and be with your intention,
Your word or wish for today.
Feeling the gentle rise and fall of your breath.
Feeling the ease of the exhalation.
Let your intention float on the breath.
And now I invite you to bring the focus back to your body.
Feel yourself here sitting or lying in stillness,
Calm and at ease.
Thank yourself for taking this time for yourself.
For taking the time to start the day with stillness.
And setting an attention for your day.
That's a great start of the day.
One of the first things I see in the morning is this beautiful quote by the Buddhist teacher Thich Nhat Hanh.
Waking up this morning,
I smile.
24 brand new hours are before me.
I vow to live fully in each moment and to look at all beings with eyes of compassion.
When you hear the bell,
You can end this meditation.
I would like to invite you to take your intention and the peace you have experienced in this meditation into your day.
And remember that at any time you can reconnect with the gentle movement of the breath.
Breathe in and out slowly whenever you need it and reconnect again with your intention.
Coming home to yourself and coming home to kindness.
Thank you so much for listening to this meditation and I wish you a wonderful day.
