Good morning.
As you gently awaken,
Take a moment to express gratitude for the gift of this new day.
Gratitude has the power to shift our focus from what we lack to the abundance present in our lives.
It cultivates a sense of positivity,
Peace,
And presence.
So let us begin with a simple prayer of thanks.
Great universe,
Thank you for this new day and the opportunity to experience it.
I am grateful for my body,
Mind,
And spirit,
And for the chance to nourish and care for them.
May this day be filled with awareness,
Love,
And purpose.
Amen I'd like to guide you now through a gentle body scan and breath awareness meditation.
And so find a comfortable position.
You may wish to lie on your back,
On your side.
Sit comfortably in a chair,
On the floor,
Whatever feels best for you.
Once you've found your position,
Relax your body into the surface of whatever it is that you are lying or sitting on.
Slowly close your eyes and take a few breaths.
Inhaling deeply through your nose and exhaling slowly through your mouth.
Feel the rise and fall of your chest or belly with each breath.
Now bring your attention to your feet and toes.
Notice any sensations,
Whether warm,
Cool,
Tension,
Or ease.
As you breathe in,
Imagine your breath flowing all the way down to your toes.
And as you exhale,
Imagine any tension or discomfort melting away.
Shift your awareness now to your legs.
Feel the weight of your legs against the surface that you are lying or sitting on.
Notice any sensation in your calves,
Your knees,
And your thighs.
And with each breath,
Send a wave of relaxation through your legs,
Releasing any tension or tightness.
Move your focus now to your hips and your pelvis.
And just notice how they feel.
No judgment,
Just notice.
As you breathe in,
Imagine filling this area with warmth and light,
With love.
And as you breathe out,
Release any tension or stress you might be holding here.
Do this gently and compassionately.
Shift your attention to your lower back and abdomen.
Feel the gentle rise and fall of your belly with each breath.
Allow your breath to soothe and relax this area,
Easing away any discomfort.
Now bring your attention to your upper back and chest.
Notice how your chest expands with each inhalation and contracts with each exhalation.
Breathe deeply,
Allowing your breath to open and relax this area of your body.
Now move your awareness to your hands and arms.
Feel any sensations in your fingers,
Hands,
And arms.
As you inhale,
Imagine your breath filling your hands and arms with energy.
And as you exhale,
Let go of any tension.
Focus now on your shoulders and neck.
These areas often hold a lot of tension.
And so as you breathe in,
Imagine your breath soothing and relaxing your shoulders and neck.
And as you breathe out,
Let go of any stress or tightness.
Drop the shoulders,
Relax the neck,
And breathe.
Bring your awareness to your face and head.
Notice any sensations in your jaw,
Cheeks,
Eyes,
And forehead.
Allow your breath to soften and relax all the muscles in your face,
Letting go of any tension there.
Finally,
Bring your awareness to your entire body,
Feeling it as a whole.
Notice how your entire body feels now compared to when you started.
Take a few deep breaths,
Filling your entire body with calm and relaxation.
From head to toe,
From toe to head,
Relax,
Relax,
Relax.
And as we conclude this body scan,
Let's take a moment to express gratitude once more.
Thank you,
Great universe,
For the gift of this body and this moment of connection and awareness.
May I carry this sense of mindfulness and peace throughout my day,
Moving with intention,
Love,
And awareness.
Amen.
Starting your day with gratitude in a body scan meditation can profoundly impact your well-being.
Gratitude helps to focus on the positive aspects of life,
Promoting a sense of happiness and contentment.
By connecting with your body through mindfulness and somatic awareness,
You become more attuned to your physical and emotional needs.
This practice grounds you,
Reduces stress,
And sets a positive tone for the day ahead,
Allowing you to move through your activities with greater ease,
Presence,
And intentionality.
So take just a few more deep breaths,
Allowing yourself to connect deeply with your body,
Your breath,
And this moment.
Thank you for meditating with me this morning.
Blessings in abundance for a beautiful day.
