Welcome to this morning meditation.
I invite you to find a comfortable seat,
Sitting upright with the spine nice and tall.
Imagine lifting up through the crown of your head and grounding,
Anchoring the sit bones down towards the floor.
You might already feel the day pulling at you,
Meetings to attend,
Tasks to finish,
People to respond to.
Before you go there,
Take this moment for yourself.
A moment to remember that you can move through a full day,
A busy day,
With a calm mind and a steady center.
Take a deep inhale in and exhale.
Gently close your eyes or soften your gaze if you haven't already.
Let your shoulders relax,
The jaw to unclench.
Let your breath come all the way in and all the way out.
Now feel the support beneath you,
The floor that is anchoring you.
Feeling the support,
The grounding,
The surface.
Take another deep breath in and with your exhale soften the whole body,
The shoulders away from the ears,
The temples,
The jaw,
The hips.
Now I want you to notice your body,
To feel deep into it.
Ask yourself,
Where are you holding tension?
Maybe it's your fingertips and your palms.
Maybe it's in the shoulders,
The upper back,
The neck.
Maybe it's in the face,
The eyebrows,
The temples,
The jaw.
Whatever that is for you,
I invite you to breathe into that space with focus,
With attention.
Exhale with softness as you relax the gripping,
The clenching,
The tension.
Scanning from the crown of your head to your eyes,
Your face,
All the way down your neck,
Shoulders,
Chest,
Belly,
Arms,
Hands,
Hips,
Legs,
Feet and toes.
Let every part of you,
Every part of your body feel seen.
No fixing,
Just awareness,
Just focus.
Now begin to deepen your breath.
We're going to inhale for 4 counts,
Hold for 2,
Exhale for 6.
So take a deep breath in for 1,
2,
3,
4.
Hold for 1,
2,
Exhale for 6,
5,
4,
3,
2 and 1.
Take 2 rounds of normal breaths,
A deep inhale in and a full exhale out.
One more round of breath,
A deep inhale in and a full exhale out.
Now we're going to do one more round of the same breathing pattern.
So inhale for 1,
2,
3,
4,
Hold for 1,
2,
Exhale for 6,
5,
4,
3,
2 and 1.
Take 2 rounds of normal breathing,
A deep inhale in and a full exhale out.
One more,
Deep inhale in and a nice long exhale out.
With that,
I invite you to continue.
The pattern is inhale for 4 counts,
Hold for 2,
Exhale for 6.
At your own pace,
Your own time.
Really allowing yourself to feel into the breath.
No rush,
Going at your own pace.
Let this intentional breath pattern set the tone for the day ahead.
Wherever you are,
Start to come back to normal rounds of breath.
Feeling how that exercise made you feel in your mind,
In your body.
Feeling the steadiness in your body,
The clarity in your mind.
When you are ready,
You can slowly open your eyes,
Coming back into the space.
Taking your time.
Now notice the sense of stillness that we just cultivated.
Remember this throughout the day when it gets busy,
Chaotic or hectic.
Thank you for listening to this morning meditation today.
I wish you a great day ahead.
