| Length | 11:47 |
|---|---|
| Subject | Morning |
| Best time | First thing, before anything else starts |
| Position | Sitting or lying down, but not somewhere you will drop off |
| Style | Body scan, golden light, one intention for the day. Music underneath |
About this meditation
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
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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 the transcript
The transcript follows the audio. Press any line to jump there.
0:01Steven Webb: Welcome to Rise and Shine Meditation. Start your day off right with this uplifting guided meditation designed to
0:09Steven Webb: wake you up gently, fill you with confidence and empower you to seize your day. We'll begin
0:16Steven Webb: with some deep breathing to clear the morning fog, followed by a body scan to become fully present. And next
0:24Steven Webb: I'll guide you to visualise your brightest self to ignite your inner power. will end by setting a
0:32Steven Webb: positive intention for the day ahead with gratitude for this new beginning. And you'll begin to be ready and
0:40Steven Webb: brighter for each day, especially if you do this every day for a few weeks. That would be amazing and
0:46Steven Webb: it'll really change your confidence and the way you feel about each day. You'll end up looking forward to waking
0:53Steven Webb: up in the morning. I've also uploaded this meditation without the introduction, so therefore you can play it every day
1:01Steven Webb: and immediately jump straight into the meditation. So, if you're not already in a comfortable position, just
1:08Steven Webb: find yourself a comfortable position. It
1:12Steven Webb: can be sat down or lying down, it's up to you, but not in a position that you're going to
1:17Steven Webb: fall asleep. And
1:19Steven Webb: just shake out your arms and shake out your body a little bit.
1:23Steven Webb: And the idea is to be here and alert, but also a little relaxed.
1:32Steven Webb: And just bring your awareness to your breath.
1:38Steven Webb: Recognise that you're breathing in and you're breathing out.
1:46Steven Webb: At This point, you can allow your shoulders to relax.
1:51Steven Webb: Allow your body to relax. And
1:55Steven Webb: your body knows how to relax. You just have to give it the little invite. You
2:02Steven Webb: don't have to tell it how to do it. You don't have to force it. Just go. Ah, here's a
2:07Steven Webb: moment. You can relax into this moment and your body will just find the perfect way of doing it.
2:23Steven Webb: And the same with your breath. Recognise that you're breathing in and you're breathing out.
2:39Steven Webb: Breathing in calm. Breathing out relax
2:54Steven Webb: And with each inhale, feel your body waking up slightly. And with each exhale, feel any heaviness
3:01Steven Webb: lifting
3:10Steven Webb: and Feel your body expanding as you breathe in
3:15Steven Webb: And feel your body getting lighter and More comfortable and more awake as you breathe out.
3:31Steven Webb: Bring your awareness to your body seated right here. Notice how your body feels in this moment.
3:46Steven Webb: And you're to notice the observing without judgement.
3:53Steven Webb: Whatever comes up, comes up. You don't have to do anything with it.
4:05Steven Webb: Maybe your body's feeling a little sleepy or tired this morning. Or maybe it's feeling a little restless and it
4:12Steven Webb: doesn't want to do the meditation.
4:16Steven Webb: And that's okay.
4:22Steven Webb: Scan your body from head to toe. Relaxing any areas that feels tense or tight.
4:42Steven Webb: Now bring your awareness back to your breath.
4:45Steven Webb: Breathing in calm. Breathing out relaxed.
4:52Steven Webb: And Now if you visualize a warm golden light entering through your crown.
5:04Steven Webb: And this is filling your body with a soothing glow.
5:12Steven Webb: This is the light of your highest self.
5:16Steven Webb: This is your inner radiance.
5:21Steven Webb: It's in its purest form.
5:30Steven Webb: And you see yourself igniting this inner glow.
5:35Steven Webb: This sunrise within.
5:39Steven Webb: And as you feel it coming down through your crown into your body, with each breath it starts filling up
5:44Steven Webb: every bit of your body. You
5:47Steven Webb: feel the warmth.
5:50Steven Webb: You feel it empowering. And
5:54Steven Webb: you feel the flow throughout every cell of your being.
6:05Steven Webb: And you can say to yourself, I
6:09Steven Webb: am filled with confidence. Passion and purpose.
6:15Steven Webb: I am filled with confidence. Passion and Purpose.
6:34Steven Webb: Now we're going to set a positive intention for the day. If
6:39Steven Webb: you think of your day going smoothly,
6:42Steven Webb: And say within your heart, Today I am focused. I'm
6:49Steven Webb: productive and energised.
6:56Steven Webb: Everything I need to accomplish my goals is within me.
7:03Steven Webb: Today I am focused, productive and energised.
7:08Steven Webb: Everything I need to accomplish my goals is within me.
7:23Steven Webb: And as you say this, really feel it with every cell of your body.
7:28Steven Webb: With that radiant light giving
7:31Steven Webb: you the confidence to believe in yourself.
7:35Steven Webb: Today I am focused, productive and energised.
7:40Steven Webb: Everything I need to accomplish my goals is within me.
7:54Steven Webb: And as you visualize your day smoothly and successful, see yourself taking positive actions.
8:09Steven Webb: See yourself taking positive actions, interacting harmoniously and achieving
8:17Steven Webb: what you set out to do.
8:24Steven Webb: You are confident, capable and strong.
8:42Steven Webb: And now take a moment to acknowledge something you feel grateful for. It
8:48Steven Webb: may be something simple like being able to meditate or hear the birds chirp.
8:59Steven Webb: And whatever it comes up, just really feel it throughout your body and really appreciate whatever it is.
9:13Steven Webb: Find that sense of deep appreciation.
9:24Steven Webb: And as you visualize your day with gratitude and being really appreciative of whatever comes up today, appreciate
9:32Steven Webb: everybody you encounter, all the obstacles you encounter because they'll give you strength, all of the things that you
9:40Steven Webb: achieve today because it will give you more confidence and it moves you towards your goals. And then
9:47Steven Webb: finally, just a gratefulness for closing the day down this evening when you've achieved everything you wanted to
9:55Steven Webb: achieve. And even if you missed the odd thing, you know you did your best. You know you started the
10:02Steven Webb: day off right and you know you can go to bed tonight peacefully, knowing with a sense of appreciation
10:09Steven Webb: you're
10:11Steven Webb: moving towards your goals. A happier, more fulfilled, peaceful life.
10:19Steven Webb: And as we close this practice, just take a few deep breaths
10:25Steven Webb: And gently wiggle your fingers and toes. And you're coming back into your body.
10:32Steven Webb: And when you feel ready, open your eyes and feeling the energised and empowerment. And you're ready to take on
10:39Steven Webb: today with a real success. You have the energy and you have the will and you have the confidence to
10:47Steven Webb: do this.
10:56Steven Webb: Wishing you an amazing day. And I will check back in with you tomorrow.
11:07Steven Webb: I'm Steven Webb and this is part of the meditations on Inner Peace Meditations. And if they do help, leave
11:15Steven Webb: a review. Just say a thank you. Just really deeply appreciate you. Thank you for listening. And thank you for
11:22Steven Webb: taking positive action in the world today. And I host another podcast called Stillness in the Storms that just helps
11:29Steven Webb: you to have inner peace when you need it most.
11:32Steven Webb: And you can head over and find that link on thankyousteven.com. Take care. Have an amazing day. Bye.
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