Welcome to this short morning practice.
I invite you to find a comfortable seated position.
Noticing the sit bones ground into the floor or into the chair.
Maybe noticing the feet on the floor.
If you haven't already closed the eyes or lowered the gaze,
I'll invite you to do that keeping the eyes soft.
The jaw unclenched.
The shoulders away from the ears.
Start to find your breath.
Lacing your awareness on the inhales and the exhales Notice how the breath interacts with the body.
Notice what the breath does to the body.
And with each breath.
See if you can soften a little bit more softening into the muscles,
Into the bones,
Into the body.
And as you sit here,
Notice what might be coming up for you at the moment.
Maybe it's a calmer,
Longer breath.
Maybe it's the body softening and relaxing into the process and in this space of silence and stillness.
I'll invite you to further be curious about the body.
Noticing what's happening.
Without judgement.
Without needing to fix or to control anything.
Bringing care,
Comfort and compassion.
The body.
To yourself.
To the people around you,
Your community,
Your world.
If you'd like to join me,
We'll be finishing off with a short guided breath practice.
I'll invite you to bring your awareness back to your breath.
And we'll take a full round of breath to prepare.
Take a full inhale in.
And exhale out.
Let's inhale for 1,
2,
3,
4,
5.
Pause.
Exhale for 5,
4,
3,
2,
1.
Inhale 1 2 3 4 5 pause.
Exhale 6 5 4 3 2 1 Last one.
Inhale 1 2 3 4 5.
Pause.
Exhale 7 6 5 4 3 2 1.
Full windhill again.
Full exhale out.
Soften the face,
Soften the jaw,
Soften the eyebrows.
Another deep inhale in.
And a full exhale out.
Now finding your natural rhythm of breath.
Remembering that you always have the breath to guide you,
You always have your breath to come back to the last few moments I'll invite you to just sit.
And stillness and silence.
To let your mind go.
Do whatever it needs to do.
As it prepares for the day ahead.
If it feels comfortable for you,
You can place one hand on your heart,
One hand on your belly.
As you tap deeper into your soul.
Noticing the body.
The warmth of your hands,
The contact of your hands on the body.
Noticing the breath.
As it presses into your palms.
Noticing the movement of the breath as it flows.
And just keeping in mind that you always,
Always have this tool to come back to.
You can stay here for as long as you need.
When you are ready,
You may slowly open the eyes.
And come back to the space you're in.
Thank you for joining me today in this morning meditation and I hope you have an amazing day ahead.
