This meditation is for you when you woke up a little bit too early this morning.
Maybe there are some thoughts that woke you up.
Or maybe you just realized that it's too late to go back to sleep again.
And so you'd rather get up.
You can do this meditation when you're still lying in bed.
Or maybe you got up already.
Then please have a seat.
Make yourself comfortable.
And you can even cuddle up on the sofa.
First of all,
I'd like to invite you to pay attention to your mind.
What's going on in your head and your thoughts?
Maybe you have some racing thoughts.
Maybe you even feel a little bit light in the head from all these thoughts.
And if that's pulling on your attention,
Then just give it a slight nod and make a vow to come back to that in a second.
And then I invite you to place your attention on your breath.
Your breath early in the morning normally is particularly calm and deep.
So consciously observe it.
And take in the special quality of your own breath right now.
Nothing to change,
Nothing to do.
Just observing.
And with each out breath,
Let yourself feel the weight of your body a little bit more.
The rest.
The groundedness.
Maybe you experience some warmth too.
Enjoy these sensations.
Let them expand with your breath.
This is you in this world right now.
And then I invite you to place your attention on the warm and comforting side of yourself.
The part of you that is responsible for your self-care.
You want some extra time this morning.
What could you do for yourself this morning?
Something pleasant,
Something nice.
Instead of storming off to do some work right now.
Could be something that you want to do.
Maybe read something,
Or watch something,
Or listen to something.
Or just enjoy something.
Like a drink or something to eat.
Or go for a quick walk.
Whatever your self-caring side is telling you.
Imagine what it looks like.
And let the pleasant sensation grow.
Let it come alive right now.
Now I invite you to place your attention on your thoughts.
What are your thoughts telling you what needs to be done?
Maybe it is exactly these thoughts that woke you up.
So please pay attention that you don't get sucked into them.
But look at them from a safe distance.
And if it's many of them,
Look at all of them at the same time from that distance.
Let them rise and then wait for them to settle.
And let the one most important thing for today emerge.
What's most important for you today?
When you have that one thing,
Then become aware of the reason why this is so important to you.
There's nothing to search or look for.
Let it rise.
Just become aware of it.
What's the reason why you find this one thing so important?
And maybe that reason changes under your gaze.
That's perfectly fine too.
This reason why is what's giving you the energy to achieve these things.
Then imagine you made progress with it.
In your mind make it so big or small that it fits into this one day,
That you can make progress.
Maybe you need to focus on one milestone,
On one part of it,
On one segment,
Or a first step.
Now I invite you to imagine you've got that done.
What does it feel like?
Maybe you feel calm.
Maybe you feel relief.
Maybe you feel pride.
Or something else.
Give yourself some time to sense what it feels like when you have achieved this one important thing of the day.
What do you feel in your body when you feel that?
Now bring your breath to this and let this sensation be fueled by your breath.
Let it expand with each in-breath and settle with each out-breath.
Breathing with that good feeling of having gotten that one thing done.
Letting it expand in your body.
Now let your breath include that one good pleasant thing that you'd like to do for yourself this morning.
And also feel how good it feels.
Let that be included in your breath.
Spreading the sensation in your body.
And now set up like this.
Begin your day in your own time.
For this,
Take one last breath and on your exhale,
Open your eyes.
I'm wishing you a great day today.
That's good for you.
And above all,
I'm wishing you much joy with that one pleasant thing you're about to do for yourself in the morning.
