Welcome to this gentle meditation to start your day with a little more softness.
When we are grieving,
Mornings can feel especially tender.
Sometimes the sun arrives before we are ready to face the day.
Sometimes it illuminates the most delicate parts of the heart.
When we take back a few quiet moments first thing in the morning,
We can create a little safe space for ourselves.
Space to help us meet ourselves where we are.
And anchor ourselves for the day ahead.
Begin by finding a comfortable seated position.
Your hands can rest softly in your lap or anywhere that feels natural to you.
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 the nose.
And exhale through your mouth.
Again,
Inhale.
And exhale.
Now we'll breathe together for a count of four.
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 this morning,
Simply let yourself breathe naturally.
I'll call you back in a few moments.
Now 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.
Reaching to the top of your head.
Flowing down 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 loosen fear in your heart.
Breathe into this space.
Let's stay with this visualization just a moment longer.
Now begin to come back into your own body.
Into your own physical space.
Bring awareness to the support beneath you,
The chair,
The bed,
The floor.
Now,
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.
