Duration: 20 minutes

Introduction:
Welcome to your morning meditation. As the day begins, this session is an opportunity to ground yourself in positivity and clarity. Find a comfortable seated position, ensuring you’re in a place where you can be undisturbed for the next few minutes.

Breath Awareness:

Gently close your eyes. Begin by focusing on your breath. Notice the rhythm of your breathing without trying to change it. Observe each inhale, feeling the air fill your lungs, and each exhale, feeling a sense of release. Allow your breath to become a source of stability as you start your day.

Body Scan:

Now, let’s deepen our body awareness. Start at the top of your head and gradually scan down. Pay attention to each part of your body. Notice any areas of tension or relaxation without judgment. Breathe into spaces of tightness and imagine the breath loosening any knots of stress or discomfort. Continue this attentive journey down to your toes, taking your time to really connect with each area.

Gratitude Practice:

Shift your focus to gratitude. Think about aspects of your life that bring you joy, comfort, or stability. These could be simple pleasures, like a sunny morning, or deeper connections, like the love of family and friends. Allow yourself to fully experience the warmth that gratitude brings to your heart.

Setting Intentions:

With a heart full of gratitude, let’s set intentions for the day. What qualities do you wish to embody today? Maybe it’s patience, resilience, or compassion. Visualize how these intentions will guide your actions and interactions. See yourself moving through the day with purpose and mindfulness.

Mindfulness Practice:

In this extended mindfulness practice, anchor yourself in the present moment. Notice any sounds around you, the temperature of the air, the sensations where your body touches the chair or floor. If thoughts about the past or future arise, acknowledge them and then gently return your focus to the present. This practice helps cultivate a state of calm awareness that you can carry throughout your day.

Positive Affirmations:

Let’s now incorporate some positive affirmations. Repeat to yourself, either silently or aloud: “I am capable. I am calm. I am focused. I am ready for the day ahead.” Feel these affirmations as truths, allowing their positive energy to fill you.

Closing the Meditation:

As we come to the end of this meditation, start to bring your awareness back to the room. Notice the sounds and the light behind your eyelids. Begin to move your body gently. Stretch your arms, roll your shoulders, and softly turn your head from side to side. When you feel ready, slowly open your eyes.

Take a moment to appreciate the sense of calm and readiness you’ve cultivated. Remember, these feelings are accessible to you at any point during your day. You have the tools to return to this state of peace and clarity whenever needed.

Thank you for joining this morning meditation. May your day be filled with purpose, peace, and positive experiences.