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Grounded Mornings A Mindful Meditation to Root and Rise into Your Day
Here's the script for Mindful Mornings:
[Warm, inviting tone]
Good morning, and welcome. I'm so glad you're here with me today, carving out this precious moment just for yourself. I know mornings can feel overwhelming – perhaps you're already feeling the weight of emails, deadlines, or the endless stream of notifications waiting to pull your attention in a thousand directions.
Let's take a moment to pause and breathe. [PAUSE]
Find a comfortable seat. If you're still in bed, that's perfect. If you're at a table, rest your feet on the ground. Close your eyes or soften your gaze, allowing your body to settle like a leaf gently coming to rest on still water. [PAUSE]
Today, I want to introduce you to what I call the "Root and Rise" morning practice. Imagine your body as a beautiful tree – deeply anchored, yet flexible and alive with possibility.
Begin by taking three deep breaths. Breathe in slowly, feeling the cool morning air filling your lungs, and exhale completely, releasing any tension. [PAUSE]
Now, bring your awareness to the base of your spine – your root. With each inhale, imagine you're drawing up strength from the earth, like a tree drawing nutrients through its roots. Feel a sense of groundedness, of stability. [PAUSE]
As you continue breathing, let this feeling of rootedness rise slowly through your body. Imagine a warm, golden light traveling up your spine, softening any areas of tension. Your shoulders might relax. Your jaw might unclench. Your mind might begin to quiet. [PAUSE]
This is your morning reset. You're not trying to change anything, just witnessing. Observing how you feel, without judgment. Some mornings will feel easier than others, and that's completely okay.
As you prepare to open your eyes and step into your day, set a simple intention. Maybe it's to approach challenges with curiosity. Maybe it's to be kind to yourself. Whatever feels right in this moment. [PAUSE]
Take one final deep breath. As you exhale, gently open your eyes.
Before you dive into your day, I invite you to carry this sense of rootedness with you. Perhaps it's a single deep breath before a meeting, or a moment of awareness while making your morning coffee. You've already created space. You've already chosen presence.
Wishing you a grounded, compassionate morning.
[Soft closing]
This content was created in partnership and with the help of Artificial Intelligence AI
Published on 11 months ago