Why Morning Meditation Matters
The Power of Setting Intentions
Mornings are a pivotal time for setting the emotional and mental tone for your entire day. Taking a few moments to focus on what you want to feel and experience helps elevate your mood and primes your mind to recognize and seize opportunities aligned with your goals.
Cultivating Peace and Ease
By beginning your day with peaceful intention, you invite ease into your actions and interactions. This practice helps you move through your day with grace, focus, and a sense of purpose.
Cultivate a mindset that supports your goals and well-being.
How to Prepare for Your Morning Meditation
Find a Comfortable Seated Position
Sit comfortably with a straight spine. This posture supports alertness and ease during your meditation.
Settle Into Your Breath
Begin by bringing awareness to your breathing. Inhale deeply and exhale fully, allowing your body to relax.
Release Tension from Your Shoulders
- Inhale, bring your shoulders up to your ears.
- Exhale, roll them back and down.
- Repeat this movement a few times, releasing any tightness.
- Let out a big sigh to melt away tension from your shoulders and face.
Guided Breathing Practice: Diaphragmatic Breathing
What is Diaphragmatic Breathing?
This breathing technique fills your body with life force energy and promotes openness and inspiration. It involves deep belly breaths that expand your rib cage front and back.
Acknowledge Your Thoughts
If your mind wanders or you feel resistance, gently acknowledge these thoughts without judgment. Then, refocus on your breath and intentions.
Setting Your Intention
Ask yourself, “What am I choosing to feel today?” Whether it’s confidence, calm, focus, abundance, or clarity, embrace whatever arises as perfect for you.
Step-by-Step Diaphragmatic Breathing Exercise
Position Your Hands
Place your hands on the sides of your torso near your belly to feel the breath moving deeply.
The 10 Breath Cycle
We will do 10 deep breaths together, focusing on expanding on the inhale and contracting on the exhale.
- Inhale: Expand fully, feeling your body open.
Exhale: Contract, grounding yourself in the moment. - Inhale: Fill your lungs deeply.
Exhale: Push all air out. - Inhale: Expand abdomen and rib cage.
Exhale: Relax your body. - Inhale: Breathe in energy for the day.
Exhale: Release what no longer serves you. - Inhale: Feel expansion.
Exhale: Feel contraction. - Inhale: Rib cage opens fully.
Exhale: Push all air out. - Inhale: Fill completely.
Exhale: Feel your energy and power. - Inhale: Energize body and mind.
Exhale: Feel elevated. - Inhale: Breathe in your intention.
Exhale: Let go of anything misaligned. - Inhale: One last big energizing breath, hold for 5 seconds.
Exhale: Long, full release.
Closing the Meditation
Return to Natural Breath
Allow your breath to return to a gentle, natural rhythm. Notice how your body and mind feel after the practice.
Visualisation
Imagine yourself moving through your day with the energy and intention you’ve cultivated. Visualise achieving your goals, overcoming obstacles gracefully, and ending your day fulfilled and grateful.
Personal Mantra
Anchor your meditation with this empowering mantra:
I am capable.
I am focused.
I am ready for whatever today brings.
Step Into Your Day with Renewed Purpose
When you are ready, gently move your body, open your eyes, and step into your day with confidence, energy, and intention. This simple 10-minute practice can transform your mornings and set you up for success.
Start your mornings with this guided meditation and experience the difference daily intention and breath work can make!
