Guided, three small wishes to take with you. Music underneath
About 10 minutes with Steven Webb's calm voice. Perfect for the morning.
Something is already holding your weight. The shoulders come down, the jaw lets go, and the night goes wherever nights go. The trick is not picking up the whole day at once, because the whole day never turns up together. It comes a piece at a time. Three small wishes to take with you, and one is only to notice one good thing.
Who this is for
You wake up already braced. Shoulders up somewhere near your ears, jaw tight, and the mind reaching for the whole day before your eyes are properly open.
The whole day is not here. It has not happened. There is a few minutes first thing where there is genuinely nothing to carry yet, and most of us walk straight past it.
This is for anybody who would like to start somewhere other than braced.
What happens in this meditation
You let whatever is under you take your weight. The chair, the bed, the floor. Something is already holding you.
Then we notice the body waking without changing anything, let the shoulders drop, let the face go, and let the night go wherever nights go.
It ends on three small wishes to take into the day. One of them is only to notice one good thing.
How to get the most from it
Ten minutes, and it works best before you have picked up your phone or spoken to anybody.
You can stay exactly as you woke up. There is nothing to do with your breath and no posture to get right.
If you can only manage this a couple of mornings a week, take the ones you already know will be hard. It is more use in front of a difficult day than an easy one.
Questions people ask
What if I have already been up an hour?
Then start there. It is not really about the clock, it is about the moment before you pick the day up.
Is ten minutes too long for a work morning?
It fits inside the time most of us spend scrolling before we get out of bed. If it genuinely does not fit, do the first half and take the three wishes with you.
Do I have to say the wishes out loud?
No. Say them quietly in your head, or just feel them. Nobody is checking.
The transcript
Read alongIt follows the audio. Press any line to jump there.
Hi, I'm Steven Webb and welcome to a lighter start to the day.
You don't need to do anything with your body or your breath. Just become aware.
Your body knows how to breathe.
Your body knows how to relax.
And we just allow these things to happen in the moment.
You might want to gently close your eyes or just soften your gaze.
So let's begin the day gently.
However you are sitting or lying, let yourself be held.
Whether it's the chair, the bed or the floor beneath you.
Something is already holding your weight.
And the day hasn't started yet. Right now there is nothing to carry.
Let's just notice the body waking. Not changing anything. Just noticing. The
warmth of where you are. The air on your skin.
The morning is already here. And we are slowly arriving into it.
Let's let the body settle into its own breath. We don't change it. We don't deepen or slow it.
The body knows what it needs right now and we only give it permission.
Sometimes it helps to imagine breathing in calm, breathing out relax
Breathing in calm, breathing out relax
And we let the night go. Whatever the sleep was like. Whatever the dreams were. We
don't need them now.
And let's notice the weight of the body. Often we wake already braced for the day. The shoulders a
little high and maybe the jaw a little tight.
So let's soften the shoulders. Just
allow them to relax.
And they should naturally drop.
And let the face soften too.
The day ahead has not happened yet. All
of it is still ahead of us, unwritten. And we often meet the morning by reaching for everything we have
to do that day.
And none of it is here yet. There
is only this breath, this quiet, this
moment before it all begins.
So let's not pick up the whole day at once. We only ever live one moment of it. One
step, then the next. The whole day never arrives together. It comes to us
gently, a piece at a time.
And as the day opens, let's bring three small wishes with us. And
as we feel this throughout our body, as we say them quietly within our head.
May I be gentle with myself today.
May I be gentle with myself today.
May I meet what comes with a little more ease.
May I meet what comes with a little more ease.
May I notice one good thing, however small.
May I notice one good thing, however ever small
And that's all the morning ask Not that we get everything right, only that we begin
softly and stay close to this breath.
Let's rest here for a little moment longer and feel how little we have to do to simply be
alive in this morning. The breathing is already happening. The day is already lifting and We
are already here
And in a moment, I'm going to come back from five.
Five, gently become aware of the room you're in.
Four, open your eyes.
Three, just move around your arms, wiggle your fingers.
Two, just look around the room. And one, just take a slightly deeper breath.
Thank you for sitting with me this morning and I hope you have a gentle day and I'll see you
next time.
Thank you for listening to Inner Peace Meditations. These are brought to you free by the people who support them.
I also have a podcast, Illness in the Storms, to help you through the difficult times. And there's a link
in the show notes or just head over to StevenWebb.uk. Spelt with a V. Thank you and take
care.
morning · present-moment · breath
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