A scan down, light up from the earth, then the day rehearsed. Music underneath
Energy, confidence and gratitude in one morning sit. Best done daily for a fortnight, until you can run it yourself without me.
About 12 minutes with Steven Webb's calm voice. Perfect for the morning.
Light comes up out of the earth through your feet and fills you as it goes. Then you walk through the day ahead before it happens, handling it well. It lands on one line worth taking out the door: I am enough, just as I am. Then three things to be grateful for, or one if three is a stretch this morning.
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 want a morning practice and you want one that eventually you can run without me.
That is what this is built for. Do it daily for a fortnight and you will find yourself doing most of it on your own, which is rather the aim.
What happens in this meditation
A scan from the crown of your head down to your feet, giving each part permission rather than making it do anything.
Then a ball of light at the centre of the earth, coming up through your feet with each breath and filling you on the way to the top of your head.
Then you walk through the day before it happens. Tasks handled calmly. People met with patience. Whatever is difficult, met anyway.
Then four short lines, and then one longer one with a hand on your heart. I am enough, just as I am.
It closes on three things to be grateful for, or one if three is a stretch this morning.
How to get the most from it
Twelve minutes, first thing, and daily beats occasionally by a distance.
The rehearsal is not wishful thinking. You are deciding how you intend to meet the day rather than what the day will contain, and those are different things.
Sit up rather than stay tucked in. This one is meant to start you rather than settle you.
Questions people ask
What if the day does not go the way I pictured it?
It will not, and that was never the promise. You practised meeting it calmly, and that part travels with you whatever turns up.
I cannot find three things to be grateful for.
Then find one. That option is built into the meditation for exactly this reason. One thing properly felt does more than three said out of duty.
Why light coming up from the ground rather than down from above?
Because this one is about being grounded and having energy, not about being lifted. Feet first is deliberate.
Read along
The transcript
It follows the audio. Press any line to jump there.
morning · confidence · gratitude · visualisation
Read the transcript
Good morning and welcome to your morning serenity. A meditation to help you boost some energy,
confidence and gratitude to take you through the day.
And this is an ideal meditation to do every day for a few days or a couple of weeks.
And then you'll be able to take over and do it by yourself as a natural thing when you wake
up.
So let's begin by grounding ourselves. So we do this by finding a comfortable position.
And just settle into whatever position you find comfortable. And
remember, relaxing is not about forcing the body to relax. It's about allowing the body to relax. Your
arms and your torso and your legs, they know how to relax. They they don't need telling. They don't need
forcing.
Just give them permission.
And then we give permission to your face to relax and your eyes and your forehead.
And then give permission to the rest of your body to just relax into this moment.
And now you can gently close your eyes.
And we're just inviting some calmness and peace in this moment.
And let's become aware of our breath.
Notice how it flows in and out naturally and effortlessly.
You may feel the coolness of the air as you inhale
and Maybe notice the warmth as you exhale.
There's no need to change your breath. Just simply notice and let it be.
Your body knows how to breathe. You don't have to get involved.
Now we'll shift our attention to our bodies. And we'll just start right at the top of the head, slowly
moving your awareness all the way down, noticing any sensations as you go, your
forehead, your eyes and your cheeks, down
to your neck, your shoulders, your arms and your hands.
Continue to your torso, your back and your hips,
Your thighs and your knees and your calves and finally your feet.
And as this wave moves down over you, just take notice of your body in its entirety.
And imagine it being grounded and present in this moment.
It may feel slightly heavier than usual.
Notice your connection to the earth below you.
Notice how you're part of it.
And now imagine a glowing ball of energy at the centre of the earth.
This energy is really powerful. It's bright and it's infinite.
It has a calmness energy.
It has an energy that's familiar to you.
An energy that you enjoy and embrace. And
visualize this energy as a vibrant light glowing beneath you.
And with each breath you take, imagine the light travelling up from the earth, entering your body through your feet.
Feel this light as it moves upwards, energizing every cell it touches.
It fills your legs, your torso, your arms, all the way up to the crown of your head.
Feel the warmth and the vitality this light brings, energizing your whole body.
And now with this state of energised calm, imagine your day ahead.
Visualize yourself moving through the day with ease and grace.
Picture every task or challenge being handled smoothly with confidence and calm.
See yourself interacting with others with kindness and patience.
Imagine yourself making progress on your goals.
Taking steps forward with purpose and joy.
And if there's any difficulties that may arise today, Know that you've got it with confidence and joy. And with
the wisdom of your heart.
Let's introduce some affirmations. Repeat each phrase in your mind. And try to believe in
the truth of each statement.
I am capable.
I am capable.
I am strong.
I am strong.
I believe in my abilities.
I believe in my abilities.
I am confident and wise.
I am confident and wise.
Now just place one of your hands on your heart.
Open your fingers slightly and just feel the raising of your chest and the lowering as you breathe in and
out.
And feel the energy of that white light,
the confidence of moving through the day.
And with all this in mind and all this in heart,
with a deep breath, say to yourself, I am enough, just as I am.
I am enough,
just as I am.
And as you repeat that, really feel it throughout your body and throughout your day and throughout your whole life.
I am enough,
just as I am.
And allow these affirmations to echo in your mind resonating with your true self.
That person who you are below all the noise.
Finally, let's end our meditation with a moment of gratitude.
And the simplest way to do this is think of three things you're grateful for today. They
can be big or small, recent or not.
I'll just give you a moment to think of three things.
And if you cannot think of three things at the same time, just think of one thing
And hold them in your mind and let the feeling of gratitude fill your heart.
Imagine how your life would be like without it.
And imagine your life with it.
Now gradually bring your attention back to your body and your breath. I'm
breathing in. I'm breathing out.
And feel your body, feel your arms. Wiggle all your fingers and your toes. And as you're gently awakening
your body, you're ready for the day ahead. Slowly open your eyes and look around you.
And thank you for joining me for this meditation.
And you can take this energy and confidence and the gratitude with you as you move throughout your day.
Thank you.
I'm Steven Webb. And If you'd like to download the five simple practices for inner peace, you can go to
thankyousteven.com. And if this helps, you can always treat me to a coffee. You're awesome.
Thank you.
I'm Steven Webb. And I'm the host of Stillness in the Storms podcast also. And you can download the five
simple practices for inner peace and treat me to a coffee if this helps
over at thankyousteven.com. You are awesome. Have a beautiful day.
