Hi,
This is Tanya and I will be your guide through this meditation.
Welcome to Silent Morning,
A picture of peace.
It's morning again,
A beautiful uprising awaits you.
This simple meditation practice is an invitation to start your day with stillness.
Before you race to connect with the world,
Slow down to connect with yourself first.
By taking a few moments to be intentional about creating inner peace through a daily ritual such as this,
You may find yourself with increased focus,
Reduced stress,
And more joy to face the day ahead.
So if you're ready,
Let's breathe in and hold.
Now breathe out.
And let's begin.
In the morning,
When the world around you is waking up,
Ground yourself by retreating to a quiet space with a view of nature.
For example,
You can be sitting or walking outdoors or staring out from a window,
Or perhaps you're just looking at a picture of nature.
Once you've chosen your sacred space to sit or stand,
Set a timer for the amount of time your morning will allow.
Usually I set my timer for 15 minutes,
But as little as five minutes can still make you feel amazing.
Let's ground ourselves in the present moment.
How can we do that?
First,
By using our senses to connect to nature and to ourselves.
We are each in different environments right now,
But we can still ground ourselves in the collective present by using our senses to focus on the here and now.
So soften your gaze and take a few moments to notice what you hear.
Don't attach any thoughts that may arise as a result of the sounds that you hear.
Just let them pass like clouds in the sky.
Focusing and watching them float by.
Next,
Bring your awareness to what you feel.
What are your hands touching right now?
Do you feel your shirt,
Your pants or socks against your skin?
Do you feel your feet gently pressing the floor or the ground?
Just notice any sensations that arise once you bring your awareness to your sense of touch.
Now draw your attention to what you can smell.
Allow even the slightest aroma to dance within your nostrils and ground you in this moment.
Feel free to take a deep inhale right here to bring your awareness fully to the smell of your current space.
On to your sense of taste.
This one may be challenging,
But just notice what you can taste,
If anything,
And let your presence rest there.
Is there coffee or tea lingering on your palate?
Perhaps remnants of your last meal?
What feelings arise as you roll your tongue around in your mouth?
And lastly,
Let us bring our sense of sight into focus.
What do you see that stirs energy within your body?
Is it the sight of a specific color,
A picture of a loved one,
Or the view of animals or the weather outdoors?
Be with this moment.
Slowly take in the view,
Slowly moving your eyes through each part of the scene.
Breathe slowly and deeply.
Notice how you feel right now,
Are you calm,
Centered,
And at ease?
Are you relaxed,
Grounded,
And peaceful?
Now I want you to create a mental snapshot of this still and sacred view of nature.
Mindfully compose a picture in your mind's eye,
Framing the key elements and focusing in on the colors,
Lines,
And textures that shape the connection you have to this moment.
When your timer goes off,
Invite the peace you cultivated during this meditation to linger with you.
Hold space for the mental photograph you created during this meditation and carry it with you as you move throughout your day.
Namaste.
