Sitting or lying down, but not somewhere you will drop off
Style
The same Rise and Shine, with the introduction taken off. Music underneath
The same Rise and Shine meditation, with the introduction cut off. Press play and you are straight into it.
About 11 minutes with Steven Webb's calm voice. Perfect for the morning.
This is the one to use every morning once you know how it goes. Body scan, golden light through the crown, then the intention. Today I am focused, productive and energised. Everything I need is within me. No preamble, no explaining, straight in.
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 already use the morning one and you do not want to hear me explain it again.
This is Rise and Shine with the preamble cut away. Press play and you are straight into the practice. It exists because a meditation you do daily should not make you sit through the same first minute three hundred times.
What happens in this meditation
Settle, shake the arms out, and let the body relax rather than make it. Breathe in calm, breathe out and let go.
A quick scan from head to toe, easing anything tight.
Then a warm golden light coming in through the crown and filling you as it goes.
Then the lines. I am filled with confidence, passion and purpose. Today I am focused, productive and energised. Everything I need is within me.
Then you see the day going well, and finish on one thing you are grateful for. It counts if it is only the birds.
How to get the most from it
Ten minutes, and it belongs at the front of the day rather than fitted in somewhere later.
Sit up. This one is meant to wake you rather than settle you, so lying somewhere warm and comfortable works against it.
Use it as the daily one and keep the full version for when you want the explanation.
Questions people ask
What is different about the no intro version?
Only the opening. No welcome, no explaining what we are about to do, no plug at the front. The meditation itself is the same.
Why does it say not to lie down?
Because the aim is alert and relaxed rather than relaxed and gone. If you are still in bed, sit up against the headboard.
Does saying an intention actually change the day?
It changes how you meet it, which is the only part that was ever yours. Say the lines and wait for the feeling rather than rushing on to the next one.
Read along
The transcript
It follows the audio. Press any line to jump there.
morning · confidence · affirmations
Read the transcript
Welcome to Rise and Shine Meditation. 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, 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.
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 is 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
and 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.
And 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 been 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.
