Neil J

Auckland, New Zealand

Steven H

Big Sur, CA, USA

Ground yourself through a body scan and set a clear intention to navigate your day with ease and confidence.

English

This is a brief meditation to support you to start your day with clarity and care. It focuses on awareness of breath, softening the body, and setting an intention to guide the rest of your day.  Whether you’re preparing for work, parenting, or simply finding your way into wakefulness, this practice offers a grounded beginning.

Brief Morning Meditation

I'm Amy Finlay-Jones and this is a morning meditation designed to support you to begin your day with clarity and intention. Let's start by finding a comfortable seated position either on a chair with your feet flat on the ground or on a cushion with your legs crossed. Of course you're also welcome to lay down if that is more comfortable for you. Rest your hands gently on your knees or in your lap. Now closing the eyes or softening your gaze, take a deep breath in through your nose, letting your belly expand and exhaling slowly through the mouth. Let's do that two more times. Inhaling deeply through your nose and exhaling completely. One more time, breathing in a sense of calm and letting go of any tension as you exhale. Now just allow your breath to settle into its natural rhythm and we'll start to observe the breath noticing the gentle rise and fall of your chest and belly as you breathe in and out. And now bringing your attention to the crown of your head noticing any sensations that are present here for you right now and then slowly starting to scan down through the body moving through your forehead, jaw, shoulders and as you do so allowing these areas to soften and relax. Continue your body scan bringing awareness to your chest, your arms, your hands and then into your belly, your pelvis and hips. Feeling the weight of your body where it meets the chair or floor allowing yourself to feel grounded and supported. Moving your attention down through your legs all the way to your feet. Feeling the connection between your body and the earth beneath you. Now bringing to mind the day ahead. Visualize yourself moving through the day with ease, calm and confidence. Imagine yourself meeting any challenges with a sense of clarity and balance. And now taking a moment to set an intention for your day. Perhaps this is a word, a phrase or simply a feeling that you wish to embody today like patience, gratitude or focus. And you might like to repeat this intention silently to yourself. Today I choose calm. Or today I wish to embody patience. And before we end, taking a moment to feel gratitude for this time you've taken for yourself. Appreciating your breath, your body and the opportunity to start your day with intention. When you're ready, gently bringing your awareness back to the room. Wiggling your fingers and toes and slowly opening your eyes. Taking one final deep breath in and letting it go. Thank you for sharing this moment of calm with me. I hope you'll carry this sense of mindfulness and intention. Into your day ahead.