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Mindful Mornings: Become the Sky, Not the Clouds
Here's the script for Mindful Mornings:
Good morning, and welcome. I'm so glad you've carved out this moment for yourself today. [PAUSE]
As we gather here, I want to acknowledge something. I know this morning might feel different—perhaps there's a underlying tension, a sense of uncertainty hovering around you. Maybe it's the complex world we're navigating in late 2024, with its constant shifts and challenges. But right now, in this moment, you're safe. You're here. [PAUSE]
Let's begin by finding a comfortable position. Whether you're sitting, standing, or lying down, allow your body to settle. Imagine your spine is a tall, flexible tree—rooted, yet capable of gentle movement. [PAUSE]
Take a deep breath in through your nose. Feel the cool air entering, bringing fresh energy. [PAUSE] And now exhale slowly through your mouth, releasing any tension like leaves drifting from branches. [PAUSE]
Today, we're practicing what I call the "Compassionate Witness" meditation. This isn't about forcing calm, but about observing your inner landscape with kindness.
Close your eyes gently. Begin to notice your thoughts passing like clouds across a vast sky. Some clouds are light and wispy, some are heavy and dark. But here's the profound insight—you are the sky, not the clouds. You are the vast, unchanging space of awareness. [PAUSE]
When a thought arrives—perhaps a worry about work, a remembered obligation—simply acknowledge it. "Oh, hello," you might whisper internally. Then let it drift past, without judgment. [PAUSE]
Your breath becomes an anchor. Each inhale says, "I am here." Each exhale says, "I am okay." [PAUSE]
If your mind wanders—and it will, that's completely natural—just gently guide your attention back to your breath. No criticism, just compassionate redirection. [PAUSE]
As we conclude, take one more deep breath. Feel the spaciousness you've created. This isn't about perfection, but about practicing presence. [PAUSE]
As you move into your day, carry this sense of spaciousness with you. When stress approaches, remember: you are the sky. Thoughts and emotions are just passing weather.
Breathe. Be kind to yourself. You've got this.
[Soft closing]
This content was created in partnership and with the help of Artificial Intelligence AI
Published on 1 year ago