Morning Meditation for Positivity, Resilience and Presence

TRANSCRIPT

Close your eyes.

Take a big deep breath in and in your own time slowly exhale.

Breathing in – the breath is oxygenating, nourishing, and energising your mind and body.

Exhaling – gently letting go and softening the mind and body.

Notice how the position of your body feels in this moment. Are you aligned and centred or are you favouring one side of the body? Are you leaning more forward or back? Are you shifted more toward the left or the right? Take a moment to centre yourself as much as you can. Align the crown of your head over your heart and hips.

Breathing in deeply. Exhaling completely. Take a moment to notice what is present for you this morning as you begin your day without any judgment or analyzation, simply observe how do you feel. How does your physical body feel? What is the quality of your breath and how is it moving through you this morning? Is it slow and lethargic? Is it energetic? Does it feel renewed? Does it flow effortlessly? Does it get stuck in the body somewhere?

How do your energy levels feel this morning?

What thoughts and emotions are present for you this morning?

Connecting with your breath. Slowing the breath down. Breathing in your own time and rhythm.

Inhale deeply. Exhale completely.

Allow the mind and body to move to the natural ebb and flow of the breath

Bring your palms together in front of your heart and take a deep breath in.

Welcome yourself to this beautiful new day that is upon you. Exhaling – letting go and inviting in space within

With hands still in prayer in front of your heart. Breathing in – breathe in gratitude for this moment, this day and for the gift of life Exhaling – letting go of all that does not serve you.

Breathing in – have an appreciation for your breath. For your breath is life.

Breathing out – letting go of all that weighs you down

Breathing in – invite the breath to nourish and energise your mind and body

Gently exhaling – feeling lighter as you let go

Gently waking up to the feeling of being alive Grateful to be here To be able to breathe, to feel and to be in the presence of a new day, filled with new opportunities.

Exhaling. Release your hands down by your side or on top of your thighs.

Today is a clean slate. It is an opportunity to start anew. It is an opportunity to improve your habits, actions and ways of thinking, an invitation to react more calmly, feel more present within, to be kinder to others and yourself.

Breathing in – let the renewed energy of this new day permeate every cell of your body.

And exhale. Feel the renewed energy Feel the breath Feel this moment

In this state of full presence and self-awareness let us gently introduce a morning mantra to welcome positivity, resilience, and presence to guide us through the day ahead.

Repeating this mantra in your mind, say to yourself “Today is a day of new opportunity. I stand strong knowing that I am exactly where I need to be and trust in the unfolding of my life”

Falling in sync with your natural breath. Say to yourself “Today is a day of new opportunity. I stand strong knowing that I am exactly where I need to be and trust in the unfolding of my life”

Simply enjoy this moment of stillness and connection to all that you are “Today is a day of new opportunity. I stand strong knowing that I am exactly where I need to be and trust in the unfolding of my life”

We are now going to combine this mantra with a simple visualisation So please bring your awareness to the base of your spine and visualize a small ball of golden light nestled at the base of your spine.

As you take a slow deep breath in visualise this golden ball of light traveling up the spine and coming to rest at the crown of your head. Take a pause and hold your awareness in this light. and now as you exhale allow your breath to guide this light down the spine until it comes to rest once again at the base of your spine

Remind yourself “Today is a day of new opportunity. I stand strong knowing that I am exactly where I need to be and trust in the unfolding of my life”

Let’s repeat. Inhaling, follow the golden ball of light as it slowly travels up the spine coming to rest at the crown of your head. A gentle pause as you hold your awareness in this vibrant golden light

Exhale, watch the the light descend down the length of your spine coming to rest at your base. Remind yourself “ Today is a day of new opportunity. I stand strong knowing that I am exactly where I need to be and trust in the unfolding of my life”

Once again. Breathing in – follow the golden ball of light as it travels up the spine and rests on the crown of the head. Pausing. Holding your awareness in the light.

Exhaling. Following the ball of golden light as it moves slowly down the spine to the base of your spine. Say to yourself “Today is a day of new opportunity. I stand strong knowing that I am exactly where I need to be and trust in the unfolding of my life”

I will give you a few moments to do a few rounds of this on your own. - in your own time, space and in a way that you feel called to do so.

Your breath smooth and effortless guides this light along the centre of your body

Begin to sense a cleansing and a clearing of any stagnant energy

The breath fuels, nourishes and energises you as it moves up and down, in and out of the body.

Distractions and worries melt away as the calming golden ball moves up and down the centre of your body.

The gentle movement of the golden ball is creating space within for positivity to flood in.

The gentle movement of the golden ball is grounding you within the breath, within this moment and within yourself.

As the golden ball travels up the spine towards the crown of the head, this time pause the ball of light at your third eye – the space between the eyebrows.

Breathing naturally - rest your awareness here Take a moment to seal your intention for your day ahead in this space. Rest in this ocean of stillness and presence

Taking in one final deep nourishing breath. Energising and renewing your mind and body. Remind yourself “Today is a day of new opportunity. I stand strong knowing that I am exactly where I need to be and trust in the unfolding of my life”

Focusing on your breath. Notice the natural movements of your body with each inhale and each exhale

Bring your awareness to the points of contact between your physical body and the support beneath you.

With each breath the support below you is rising to meet you; offering a steady foundation for your day ahead.

Bring your awareness to the sounds of the room

Bring your awareness to the room

Bring your awareness to you meditating within the room

Bring your palms together at your heart centre, gently bow your head towards your heart take a moment of gratitude for your body, your breath, and the gift of this day.