Good morning.
Welcome to this gentle meditation for beginning your day with a little more softness.
When we are grieving,
Mornings can feel especially tender.
Sometimes the sun arrives before we are ready for it.
Sometimes it can illuminate the most delicate parts of the heart.
So much of our days can feel outside of our control.
But when we take back a few quiet moments first thing in the morning,
We can create a little sacred space for ourselves.
A space to help us meet whatever may unfold.
Begin by finding a comfortable seated position.
Your hands can rest softly in your lap or anywhere that feels natural.
And if you have a cup of coffee or tea nearby,
You might hold it gently in your hands,
Feeling the warmth against your palms.
Close your eyes or simply soften your gaze.
Let your shoulders roll gently up.
And then melt away from your ears.
Feel your heart open just a little bit more here.
Take a breath in through your nose.
And exhale through your mouth.
Again,
Inhale.
And exhale.
Now we'll breathe together for a count of four.
Inhaling for four and exhaling for four.
I will guide you.
Inhale 3,
2,
1.
Exhale 3,
2,
1.
Inhale 3,
2,
1.
Exhale 3,
2,
1.
Now continue at your own pace,
Counting quietly in your mind,
And if counting feels like too much today,
Simply let yourself breathe naturally.
I'll call you back in a few moments.
Allow your breath to return to its natural rhythm.
With your eyes still closed or soft,
Bring your attention to your heart.
Notice if your heart feels heavy or dark.
Without judgment,
Just allow yourself to be here.
Now,
Imagine a soft stream of white light beginning above you.
It flows gently down from the sky like a river.
Through the crown of your head and into your heart space.
This light does not force anything away.
It simply meets your grief with tenderness.
Let it soften the edges of what feels raw.
Let it bring support to the places that feel tired.
Let it remind your heart that it is allowed to be held.
Breathe into this space.
Stay with this visualization just a moment longer.
And now begin to come back into your own body.
Into your own space.
Bring awareness to the support beneath you,
The chair,
The bed,
Or the floor.
As you move through your day,
Remember that you are carrying this morning light within you.
Take one final breath in.
And slowly exhale.
Thank yourself for being here.
When you're ready,
Gently open your eyes.
May your morning be kind to you.
