Welcome to this meditation.
Today we'll be finding space for a calm morning.
And finding space for a calm morning.
That basically means not having to rush through our tasks.
And really finding space.
Between each task.
And really putting presence and awareness into them.
So as you sit here at the moment I invite you to find your sit bones.
And just notice the contact of the sit bones on the surface beneath you.
If you haven't already,
You can gently let the eyes close or you can lower the gaze.
Tuning inwards into your body,
Into your breath.
I invite you to take a deep inhale in through the nose.
Holding up the toe.
And a full exhale out.
We'll take another deep breath in.
Forwarding here.
Add the full exhale out.
One last round of full inhale in.
Forward here.
And exhale sigh it out releasing everything Now returning to a normal round of breaths.
And just noticing how the body feels at the moment.
Here,
We are taking a moment to pause.
To notice the space in between each task you do this morning.
Notice the breath.
As it enters the lung.
Notice it in the belly,
In the abdomen.
And as you exhale notice how it also travels throughout the body Continue to breathe in this way.
Now bring your awareness to any areas of tension within the body.
Maybe it's in the temples,
The space between the eyebrows.
Maybe it's in the jaw or the tops of the shoulders.
Wherever this tension is present.
Is it okay to place your attention onto this tension?
And just noticing.
Bringing awareness to what is going on in the present moment.
We'll do three more rounds of guided breaths.
Let's take a.
.
.
Walk?
Let's take one round of breath to prep.
A full inhale.
And a long exhale out.
We'll breathe in here for 1,
2,
3,
4.
Hold for 1,
2,
3.
Exhale for 4,
3,
2,
1.
Inhale for 1 2 3 4 Hold for 1 2 3 Exhale for 4 3 2 1 Last one.
Inhale for 1,
2,
3,
4.
Hold for 3.
Too.
Exhale for 4,
3,
2,
1.
Returning to normal breathing.
And just noticing how the guided rounds of breath feeling the body at the moment.
Starting to bring movement into your fingertips and your toes When it feels right for you,
You can gently open the eyes.
And coming back into the space he wrote in.
Thank you so much for listening to this meditation.
And I wish you a great morning ahead.
