Guided, a forest and a golden pool, three affirmations. Music underneath
Calm does not have to mean flat. This is the morning one for waking the whole thing up, energy and excitement included.
About 13 minutes with Steven Webb's calm voice. Perfect for the morning.
You walk into a forest with the sun coming up, and in a clearing there is a pool of golden water. You step into it and let the warmth fill you. It finishes with loving kindness, for you and for everyone you will meet today, because energy on its own is not much use without some compassion behind it.
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
Mornings where calm is not the thing you are short of. Energy is.
Calm does not have to mean flat. This is the morning one for waking the whole thing up, and I say at the start that meditating does not mean going through the day without any excitement in it.
What happens in this meditation
Breath first, and you notice the small pause at each end of it. Then the muscles, right down to the ears and the nose.
Then the edge of a forest with the sun coming up, casting gold over everything. You breathe in the fresh air of it and breathe out the tiredness of the night.
Then you walk in, and each step wakes you a bit more. Birds, pine, fresh earth.
In a clearing there is a glowing golden pool. You step in and let the warmth fill you.
Three lines. I am full of energy and excitement for the day ahead. I welcome this new day with joy and enthusiasm. I am ready to take on any challenge that comes my way.
Then loving kindness, for you and for everybody you will meet, because energy without any compassion behind it is not much use.
How to get the most from it
Thirteen minutes, sitting up, and it is meant to send you into the day rather than back to sleep.
The energy will drop through the day and that is expected. You are told during it that you have enough to reach the end of the day, not that you will feel like this at four o'clock.
If your mind wanders, smile and thank it. Being annoyed with it is the only way to make this one worse.
Questions people ask
Is this not a bit much for the morning?
It is deliberately warmer than the other morning ones. If you want the quiet version instead, the plainer morning meditations do that job.
Why finish with loving kindness on an energy meditation?
Because energy on its own gets you through the door and does nothing for how you treat the first person you meet. The two belong together.
Can I do it later in the day?
You can, and it will lift you. It is written for the morning because that is when the sunrise image does its work.
Read along
The transcript
It follows the audio. Press any line to jump there.
morning · visualisation · forest · nature
Read the transcript
Good morning.
So today we're going to begin our day with a meditation that helps you to feel energised and excited
for the day ahead.
By visualizing positive and uplifting scenes, we can awaken our inner energy and bring it all
to whatever we're going to be doing today. And it's worth remembering that meditation and calmness
doesn't mean we cannot enjoy energy or feel excited inside. It doesn't mean that
we have to go through our day with this sense of calmness, but without enjoying the energy and
excitement. And I think it's important to get the balance right. It's also important to
enjoy the energy when it's there. So this meditation will help you to feel more awake, happy and
ready to take on whatever comes your way today. So we'll begin by finding a comfortable position.
You
can sit on a chair or on the floor, cross-legged. It's really up to you. Whatever you find
is best comfortable that you can stay focused and just to let your arms rest by your side
and place your hands on your thighs.
And you can either soften your gaze or gently close your eyes.
Now just bring your awareness to your breath.
You're breathing in and you're breathing out.
Notice how your body knows how to breathe. You don't have to do anything with it.
Just be aware of the in breath
There's always a slight pause. And then the out breath And then another slight pause.
You may notice your breath slows down as you naturally relax into this moment.
You may notice your body moving back and forward very slightly.
Just allow your body to breathe in whatever way it feels natural.
It's been breathing a long time without you getting involved.
And we'll do the same with the muscles. Just allowing them to relax. Allow your shoulders to relax.
Your arms.
Your torso and your legs. Your bum and your lower legs.
Any part of the body that comes to mind, just invite it and allow it to relax.
And you can include your cheeks and your eyes.
Even include your ears and your nose.
Just by allowing all your parts to relax.
Notice your breath may become even slower.
So just breathing in calm. Breathing out relax,
Breathing in calm. Breathing out. Relax.
And if you find your mind wandering, just bring it back to your breath and then whatever's going on in
the meditation at the time.
It's important not to be annoyed or be frustrated. Just smile and thank you for the thought.
Just sit with me. And
your mind as an entity would just sit with you as well.
So imagine you're standing at the edge of a beautiful forest.
You notice the sun is rising. Casting a warm golden light all around you.
Feel the soft morning breeze on your skin.
And as you breathe in, imagine you're taking in the fresh energizing air of the forest.
Breathing in the fresh energy.
Breathing out the tiredness of the night.
And Now take a step into the forest.
Each step you take, you feel more awake and energised. The
sounds of the birds singing feel the air.
The scent of the pine and the fresh earth surround you.
And with each breath, you draw in more and more of this vibrant energy.
And as you're walking in through the forest, you notice more animals. You
feel more of the golden light on your face.
You just feel more energised and more energy and more excitement.
And you come across a clearing in the forest. And
in the centre of the clearing is a glowing golden pool of water.
This is the pool with even more energy. And
as you walk towards it and stand by its edge, you can just feel the energy from the water.
You can still feel the warmth the sun and you feel the energy of the forest and the
animals all around you. Everything is waking up this morning.
Now imagine stepping into the pool
and you feel the golden light and warmth surrounding you.
You can feel the warmth of the pool on your feet. And
as you breathe in, you feel that energy of the water and the sun and all the forest just feeling
you more and more of energy.
And as you stand in the pool, you feel more awake and you feel more alive and you're just ready
for the day.
And as you soak in this energy, just repeat these affirmations to yourself and really feel what it's like to
have the affirmation be completely real and genuine and throughout your whole body and your life today. I
am full of energy and excitement for the day ahead.
I am full of energy and excitement for the day ahead
I welcome this new day with joy and enthusiasm.
I welcome this new day with joy and enthusiasm.
I am ready to take on any challenge that comes my way.
I am ready to take on any challenge that comes my way.
So as you step out of the pool and walk back through the forest, feel the energy within you.
It's ready to be used throughout the day. You know this energy will go down during the day. But you
know you've got just enough to get you to the end of the day.
And really take a moment to open your heart and appreciate this feeling of aliveness. Appreciate the energy and the
forest around you.
Now as you're feeling alive and alert and excited about the day ahead, we're just going to fill the heart
with some loving kindness. So not only have we got the energy and the excitement for the day, we've also
got the wisdom and the compassion and the open heart to deal with any turbulence today, anything that
needs our resilience and our love and compassion.
Really open your compassion and understanding to the wider world, the people you will encounter
today. All
the situations that will be there to test you they'll be there to help you.
And now if you just bring your awareness back to your breath.
And now I just want you to place your hand on your heart.
And just feel these words.
May I be well.
May I be happy.
May I be loved.
May I be well.
May I be happy. May I be loved.
And finally, just for yourself, the forest, the world around you, everybody you encounter today, the
animals, may we be well.
May we be happy. May we be loved.
May we be well. May we be happy. And may we be loved.
And as you take this feeling with you throughout your day, Have a wonderful, energised and joyful day
ahead.
Just gently open your eyes and shake out your arms and just look around you and feel that you've got
a heart full of love and compassion, a body full of energy, and you have the wisdom and depth
to know you can get through today and you have everything you need.
So I'm wishing you an amazing day. With everything you need to get through today in the most
meditative, wise, positive way possible.
I'm Steven Webb and thank you for your support on following me on this podcast. I also have Stillness in
the Storms podcast that helped you through difficult times. The website with all the links is StevenWebb.uk.
