Episode Transcript
[00:00:00] Speaker A: You.
[00:00:01] Speaker B: This is a twelve minute guided morning meditation for an amazing day.
Now, I personally found in my own meditation practice that it's easiest to meditate in the morning where my mind is fresh and there's less things going on in the day.
And I try to treat my meditation in the morning as if it's is simply an act of brushing my teeth, or taking a shower, or washing my face.
And in that same way as cleansing my body before going out into the world, I cleanse my mind.
So I try to think of a morning meditation just as simply as I would any other of my morning routines that are so inherent to my day.
So with all that said, let's go ahead and get started in a seated position.
Get comfortable. You can roll your shoulders up to your ears and then roll them down the spine.
And before you close your eyes, let's just take a moment here to look around your space.
Just taking in all those shapes around you.
Colors, the textures, perhaps lingering on a certain object.
Something that draws your attention in viewing this sight with a childlike curiosity, sort of awe, wonder.
Refraining from judgment. Just simply noticing.
[00:02:08] Speaker A: You.
[00:02:12] Speaker B: When you're ready, you can go ahead and close your eyes.
As you turn your gaze inwards.
But still maintaining that childlike curiosity about your inner world.
Maybe your face starts to soften.
Then your shoulders melt a little bit more than you feel into your body today.
Knowing that each day is different, each moment is different.
Rumi says that this being human is like a guest house.
Every day a new arrival.
We greet them at the door, laughing.
So take a moment here to feel into what is present in your body.
In your mind and your heart.
Whatever that might be.
Whether that's a darker emotion, like pain, anger, grief, sadness, anxiety.
Or perhaps it's perceived as positive.
Something content. Excited, relaxed. Peaceful. Overjoyed. Or maybe you just feel numb.
Whatever you feel, can you simply breathe into.
[00:04:18] Speaker A: It?
[00:04:19] Speaker B: Letting go of the story.
Knowing that each day is different.
Knowing that whatever feeling this is, whatever state we're in, whatever we judge as positive or negative, it passes.
Knowing that everything is temporary.
Start to bring your awareness to your breath now.
Can you find that curiosity once again?
What does it feel like to breathe right now?
Without comparing to what was. How you felt when you breathed yesterday or a week ago. But what does it feel like to breathe right now?
Where do you notice in your body ease?
Fluidity?
Where do you notice restriction or tightness?
[00:05:51] Speaker A: M.
[00:05:57] Speaker B: With each inhale, can you start to make space soften?
And with each exhale, can you let go a little bit more relaxing. Your face, neck and shoulders melt. Tension dissipates, sending your breath deep, deep, deep, deep, deep down. Filling your diaphragm, softening through your belly, filling up your side body with fresh oxygen.
Here you are today, in this body, in this experience of life.
That's all there is. It's just this moment that it always passes.
So can we be fully, fully here?
Fully embodied in this body?
You start to think about now three qualities that you'd like to welcome in to this day.
Three qualities. Something you'd like to feel today, perhaps what you'd like to give out to the world today. Just three things.
And then turning those qualities into a personal affirmation.
Using the sentence I am, and then inserting whichever qualities you'd like to welcome in.
So, for example, you could say, I am loving, open and peaceful.
Repeating that to yourself over and over and over again.
Those qualities that you're welcoming in. Breathing, really feeling yourself opening, feeling. These qualities wash over your body, into your cells.
Maybe giving yourself a soft smile, if that resonates.
Let's take a moment of gratitude.
Contemplating the things in your life that you're thankful for.
Breathe into it. Breathe into your heart space.
Coming back to your breath now.
Breathing a little bit deeper here, in through the nose.
And open your mouth. Let the air spill out.
Keep going just like that. Inhale through the nose and exhale out the mouth.
Breathing in positivity.
Breathing in light. Breathing in gratitude.
Knowing that each day we have a choice.
Viktor Frankl said, you cannot control what happens to you in life, but you can always control what you'll feel and do about what happens to you.
You cannot control what happens to you in life, but you can always control what you feel and do about what happens to you.
Breathing in, fully.
Exhaling completely.
Place one hand on your heart and one hand on your belly.
Feeling the warmth of your hands on your skin.
Feeling your belly rise and fall with breath. Your heart beating underneath your hand.
Feeling yourself grounded, safe, capable, alive and ready to start this day.
It whenever you're ready, slowly, slowly blink your eyes open and come back and.
