Hello and welcome.
My name is Tina and I want to thank you for joining me for this meditation for a slow intentional morning.
Find a comfortable position either sitting or laying down and just allow your hands to rest gently in your lap or by your sides.
If it feels right for you,
Softly close your eyes.
There's nowhere else you need to be,
Nothing else you need to be doing in this moment.
Just be here now.
Bring your awareness to your breath.
Not trying to change it,
But just simply notice the natural rhythm of your inhales and your exhales,
Feeling the rise and the fall of your whole body.
Now let's begin to deepen the breath,
Inhaling slowly and smoothly through your nose,
Counting maybe to four,
Feeling your lungs and your belly expand and hold at the top for just a moment,
And then exhale slowly through your mouth for a count of six or just make sure the exhale is longer than the inhale,
Feeling a sense of release in the body,
Letting go with the out-breath.
Now do that two more times on your own.
Now return to a natural breath and observe the space and the peace that this conscious breathing has created for you,
A sense of calm,
A sense of spaciousness,
And from this place of calm,
Bring to mind the day ahead.
Imagine infusing this day with a sense of slowness.
Picture yourself moving without any rush.
Your actions are deliberate but graceful.
See yourself with plenty of time,
Always unhurried.
Imagine wrapping this day in a feeling of relaxation,
Soft ease in your shoulders,
A gentle calm in your mind,
Carrying this quiet within you like an inner sanctuary you can always return to.
Finally,
Fill this day with intention,
A sense of purpose.
No need to make a rigid plan.
Make your intention a feeling like peace or calm or just presence and hold this energy in your heart,
Slow,
Relaxed,
Intentional.
Repeat after me.
I move through this day with calm intention and graceful ease.
One more time.
I move through this day with calm intention and graceful ease.
Slowly and gently,
Start to bring your awareness back into your body,
Moving the body around,
Wiggling your fingers and toes.
When you're ready,
Start to open your eyes.
Bringing this peaceful,
Intentional energy with you into the rest of your morning.
If you wish to deepen this energy,
Take a few moments with your journal and explore this prompt.
What is one intentional action I can take today that embodies a sense of slowness and purpose?
Enjoy your day.
Namaste.
