Elazar Hoch

NYC, NY, USA

Megan Whitney

Chicago, IL, United States

Veronica Mertel

Madrid, Spain

Emily Weil

Kent, OH, USA

Kit Sheehan

Cary B-D

Richmond, CA, USA

Suzie Collins

Gisborne, New Zealand

Regina

Erin Morris

Irne Gonzalez

San Jose, USA

Trisha Like Gilbert

Julye Dubya

Washington, DC, United States

John

Deer Park, IL, USA

Melissa

Canberra, Australia

Naveen Raj

India

Brian Vaughan

Fredericksburg, VA

Fiona Young

Oxford, UK

Lisa Amiano

East Brunswick, New Jersey, USA

Carole

London, United Kingdom

Amber

Warrenton, VA, United States

Secular

Motivation

Performance

Mindfulness Meditation

Secular Mindfulness

Mindfulness

English

This meditation will set you up for a great day! By cultivating a sense of awareness, possibility, choice, creativity and freedom, this meditation offers you the opportunity to interact with today in new and exciting ways. You will be left feeling energised and hopeful about the potential of your day.

Morning Meditation

 Good morning. I woke early to write this meditation so that the sights, sounds and feelings of a dawning day could fill me with inspiration. Let me begin by acknowledging your commitment to setting yourself up for a great day. This very active commitment of being awake to the possibilities of a new day will set you on a path of expanded awareness and opportunities. So taking a moment now to settle into a comfortable position, you may be seated or lying down, whatever feels right for you this morning. Cast your eye around the space you are in. What can you see, hear or observe that lets you know a new day has dawned? Perhaps it's dark and quiet and you can sense the slumber of others. Perhaps the morning sun is rising, casting shadows and shapes around you. Can you hear birds or the distant hum of traffic? Taking a moment now to absorb these morning qualities in your environment. Noticing now any sense of movement, of waking up, of rising in the world around you. Gently closing down your eyes now if you like. Can you offer yourself a gentle smile of appreciation for being here right now, for your desire to tap into the unbridled potential of today? Taking a few deep breaths now, in and out, allowing any stale air from the night to leave your body. Noticing the air as it enters your nostrils. Noticing the air as it leaves your mouth. Noticing the rise and fall of your chest. Noticing the soft expanse of your belly as the air flows in and out. And so I ask you warm heartedly and with genuine interest, how are you? What brought you here this morning? Spending a moment ensuring that the tone of your response was kind, gentle and supportive towards yourself. Returning your attention now to your breath. What part is capturing your curiosity? Can you lengthen your inhale slightly, imagining the air as filled with possibilities of this new day? Possibilities to see things differently, to respond differently, to interact with the world in new ways. Can you breathe these possibilities into your chest, your belly, your entire being? Noticing your chest expanding with each new breath. This expansion in your body encouraging an expansion in your awareness. An opportunity to interact in a different way with today. An opportunity to be curious and creative. What would you like to do differently today? Can you allow your breath to carry these sentiments into your entire body? With each breath can you imagine the essence of these intentions for today moving down your throat, into your chest, your tummy, your hips and pelvis. They are flowing into your legs and to your feet and toes. These wishes are travelling across your shoulders and down your arms all the way to your hands and fingers. Can you feel an aliveness permeate your entire body? A sense of possibility, choice, creativity and freedom. This is the hope of a new day, your new day. Now I am going to offer you suggestions for how you could set yourself up for a great day. Think of these as seeds that you may plant this morning that may bear fruit mid morning this afternoon or tonight. Allowing yourself to breathe into each of these possibilities as if your breath is watering these seeds and helping them grow. And so I begin by offering you these seeds for a great day. Today may you offer kindness to yourself, not letting the whispers of your inner critic take hold. Today may you understand a long held belief you have had about yourself in a new way and may this understanding create a space and freedom within you. Today may the tone of your thoughts brush up against you with a tender touch and a sense of being on your own side. Today may you feel a sense of openness and ease even whilst you are busy. Today may you be curious and creative and may this state allow you to respond to people and situations in new and refreshing ways. May you notice and enjoy this new found freedom. Today when you communicate with people may you really listen noticing emotions and facial expressions and may this allow you to feel more connected to those around you. Today may you engage your senses really noticing colours, textures, sounds and sense in your environment. May you take a moment to let these sensate experiences wash over you. Today may you be more aware of your natural surrounds and for one moment may you be struck by its beauty. May this experience fill you with a deep sense of awe and wonder. Today may you notice the constant movement of life and your place within this movement. May you rest safely here for a moment or two. And finally today may you be open to the serendipities, the joys and the wonder that is life. May you hear the sweet whispers of the universe. May you feel safe and guided by its embrace. Taking a moment now to breathe into all the possibilities that are here for you today. I wonder which one spoke to you most strongly. From this place of expanded awareness and hope perhaps you may like to offer yourself a gentle commitment for today. This may relate to how you would like to interact with the world around you, with people or even with yourself. Conceal this commitment with three deep breaths in your own time. Slowly finding some gentle movement through your fingers and toes. Offering your body any other movement it desires. Gently you may open your eyes. May you move through your day with attention and intention, aware and awake.