Sitting or lying down, but not somewhere you will drop off
Style
Body scan, golden light, one intention for the day. Music underneath
Clear the morning fog, then a golden light through the crown of your head, then one intention you carry out of the door.
About 12 minutes with Steven Webb's calm voice. Perfect for the morning.
A body scan to arrive, then you picture your brightest self and let the light fill you. Today I am focused, productive and energised. Everything I need is within me. It ends on one thing to be grateful for, which can be as small as hearing a bird. There is a version of this with no introduction, so you can run it daily.
Treat me to a coffee, keep the podcast free, and get my Weekly Calm every Sunday. It is all on stevenwebb.uk
Thank you for sitting with me.
Steven
Who this is for
You wake up already behind, and the day has your attention before you have.
This is the morning one. It is built to be repeated, and it does most of its work after a couple of weeks rather than on the first go.
What happens in this meditation
Breathing first, to clear the morning fog. Then a scan from head to toe to arrive in the body, noticing whatever is there without grading it. Some mornings that is sleepy, some mornings it is restless.
Then a warm golden light in through the crown of your head, filling you as it comes down. I am filled with confidence, passion and purpose.
Then the intention, said three times. Today I am focused, productive and energised. Everything I need is within me. And you picture the day going smoothly while you say it.
It ends on one thing to be grateful for, which can be as small as hearing a bird.
How to get the most from it
Twelve minutes, first thing, sitting up rather than still tucked in.
Do it daily for a few weeks before you judge it. This is one where the repetition is the active ingredient.
There is a version of this with the introduction cut off, IPM-030, so you can press play and go straight in once you know how it runs.
Questions people ask
Why should I not lie down for this one?
Because it is meant to wake you up. Alert and relaxed rather than relaxed and asleep. If you are still in bed, sit up first.
Which version should I use?
This one the first time, so you know what is coming. The no intro version every morning after that.
What if my body does not want to do it that morning?
Then notice that and carry on. It comes up in the meditation itself. Restless is not a reason to stop, it is just what is there today.
Read along
The transcript
It follows the audio. Press any line to jump there.
morning · confidence · gratitude · body-scan
Read the transcript
Welcome to Rise and Shine Meditation. Start your day off right with this uplifting guided meditation designed to
wake you up gently, fill you with confidence and empower you to seize your day. We'll begin
with some deep breathing to clear the morning fog, followed by a body scan to become fully present. And next
I'll guide you to visualise your brightest self to ignite your inner power. will end by setting a
positive intention for the day ahead with gratitude for this new beginning. And you'll begin to be ready and
brighter for each day, especially if you do this every day for a few weeks. That would be amazing and
it'll really change your confidence and the way you feel about each day. You'll end up looking forward to waking
up in the morning. I've also uploaded this meditation without the introduction, so therefore you can play it every day
and immediately jump straight into the meditation. So, if you're not already in a comfortable position, just
find yourself a comfortable position. It
can be sat down or lying down, it's up to you, but not in a position that you're going to
fall asleep. And
just shake out your arms and shake out your body a little bit.
And the idea is to be here and alert, but also a little relaxed.
And just bring your awareness to your breath.
Recognise that you're breathing in and you're breathing out.
At This point, you can allow your shoulders to relax.
Allow your body to relax. And
your body knows how to relax. You just have to give it the little invite. You
don't have to tell it how to do it. You don't have to force it. Just go. Ah, here's a
moment. You can relax into this moment and your body will just find the perfect way of doing it.
And the same with your breath. Recognise that you're breathing in and you're breathing out.
Breathing in calm. Breathing out relax
And with each inhale, feel your body waking up slightly. And with each exhale, feel any heaviness
lifting
and Feel your body expanding as you breathe in
And feel your body getting lighter and More comfortable and more awake as you breathe out.
Bring your awareness to your body seated right here. Notice how your body feels in this moment.
And you're to notice the observing without judgement.
Whatever comes up, comes up. You don't have to do anything with it.
Maybe your body's feeling a little sleepy or tired this morning. Or maybe it's feeling a little restless and it
doesn't want to do the meditation.
And that's okay.
Scan your body from head to toe. Relaxing any areas that feels tense or tight.
Now bring your awareness back to your breath.
Breathing in calm. Breathing out relaxed.
And Now if you visualize a warm golden light entering through your crown.
And this is filling your body with a soothing glow.
This is the light of your highest self.
This is your inner radiance.
It's in its purest form.
And you see yourself igniting this inner glow.
This sunrise within.
And as you feel it coming down through your crown into your body, with each breath it starts filling up
every bit of your body. You
feel the warmth.
You feel it empowering. And
you feel the flow throughout every cell of your being.
And you can say to yourself, I
am filled with confidence. Passion and purpose.
I am filled with confidence. Passion and Purpose.
Now we're going to set a positive intention for the day. If
you think of your day going smoothly,
And say within your heart, Today I am focused. I'm
productive and energised.
Everything I need to accomplish my goals is within me.
Today I am focused, productive and energised.
Everything I need to accomplish my goals is within me.
And as you say this, really feel it with every cell of your body.
With that radiant light giving
you the confidence to believe in yourself.
Today I am focused, productive and energised.
Everything I need to accomplish my goals is within me.
And as you visualize your day smoothly and successful, see yourself taking positive actions.
See yourself taking positive actions, interacting harmoniously and achieving
what you set out to do.
You are confident, capable and strong.
And now take a moment to acknowledge something you feel grateful for. It
may be something simple like being able to meditate or hear the birds chirp.
And whatever it comes up, just really feel it throughout your body and really appreciate whatever it is.
Find that sense of deep appreciation.
And as you visualize your day with gratitude and being really appreciative of whatever comes up today, appreciate
everybody you encounter, all the obstacles you encounter because they'll give you strength, all of the things that you
achieve today because it will give you more confidence and it moves you towards your goals. And then
finally, just a gratefulness for closing the day down this evening when you've achieved everything you wanted to
achieve. And even if you missed the odd thing, you know you did your best. You know you started the
day off right and you know you can go to bed tonight peacefully, knowing with a sense of appreciation
you're
moving towards your goals. A happier, more fulfilled, peaceful life.
And as we close this practice, just take a few deep breaths
And gently wiggle your fingers and toes. And you're coming back into your body.
And when you feel ready, open your eyes and feeling the energised and empowerment. And you're ready to take on
today with a real success. You have the energy and you have the will and you have the confidence to
do this.
Wishing you an amazing day. And I will check back in with you tomorrow.
I'm Steven Webb and this is part of the meditations on Inner Peace Meditations. And if they do help, leave
a review. Just say a thank you. Just really deeply appreciate you. Thank you for listening. And thank you for
taking positive action in the world today. And I host another podcast called Stillness in the Storms that just helps
you to have inner peace when you need it most.
And you can head over and find that link on thankyousteven.com. Take care. Have an amazing day. Bye.
