| Length | 10:41 |
|---|---|
| Subject | Morning |
| Best time | First thing, every morning |
| Position | Sitting or lying down, but not somewhere you will drop off |
| Style | The same Rise and Shine, with the introduction taken off. Music underneath |
About this meditation
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
Stevens new course: Finding Peace in Everyday Life (you choose how much to pay)
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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 the transcript
The transcript follows the audio. Press any line to jump there.
0:01Steven Webb: Welcome to Rise and Shine Meditation. If you're not already in a comfortable position, just find yourself a comfortable position.
0:10Steven Webb: It can be sat down or lying down. It's up to you, but not in a position that you're going
0:15Steven Webb: to fall asleep.
0:17Steven Webb: And just shake out your arms and shake out your body a little bit.
0:22Steven Webb: And the idea is to be here and alert, but also a little relaxed.
0:30Steven Webb: And just bring your awareness to your breath.
0:37Steven Webb: Recognise that you're breathing in and you're breathing out.
0:44Steven Webb: At this point, you can allow your shoulders to relax.
0:49Steven Webb: Allow your body to relax. And
0:53Steven Webb: your body knows how to relax. You just have to give it the little invite. You
1:00Steven Webb: don't have to tell it how to do it. You don't have to force it. Just go, here's a moment.
1:06Steven Webb: You can relax into this moment. And your body will just find the perfect way of doing it.
1:17Steven Webb: And the same with your breath. Recognise that you're breathing in and you're breathing out.
1:33Steven Webb: Breathing in calm.
1:35Steven Webb: Breathing out, relax.
1:48Steven Webb: And with each inhale, feel your body waking up slightly. And with each exhale, feel any heaviness
1:55Steven Webb: lifting.
2:04Steven Webb: Feel your body expanding as you breathe in.
2:09Steven Webb: And feel your body getting lighter and more comfortable and more awake as you breathe out.
2:25Steven Webb: Bring your awareness to your body seated right here. Notice is how your body feels in this moment.
2:41Steven Webb: And you're to notice the observing without judgement.
2:47Steven Webb: Whatever comes up, comes up. You don't have to do anything with it.
3:00Steven Webb: Maybe your body's feeling a little sleepy or tired this morning. Or maybe it's feeling a little restless and it
3:07Steven Webb: doesn't want to do the meditation.
3:10Steven Webb: And that's okay
3:15Steven Webb: and Scan your body from head to toe. Relaxing any areas that feels tense or tight.
3:36Steven Webb: Now bring your awareness back to your breath.
3:40Steven Webb: Breathing in calm.
3:43Steven Webb: Breathing out relaxed.
3:47Steven Webb: And now if you visualize a warm golden light entering through your crown.
3:59Steven Webb: And this is filling your body with a soothing glow.
4:06Steven Webb: This is the light of your highest self.
4:11Steven Webb: This is your inner radiance.
4:16Steven Webb: It's in its purest form.
4:24Steven Webb: And you see yourself igniting this inner glow.
4:29Steven Webb: This sunrise within.
4:33Steven Webb: And as you feel it coming down through your crown into your body, with each breath it starts filling up
4:38Steven Webb: every bit of your body. You
4:41Steven Webb: feel the warmth.
4:44Steven Webb: You feel it empowering. And
4:48Steven Webb: you feel the flow throughout every cell of your being.
4:59Steven Webb: And you can say to yourself, I
5:03Steven Webb: am filled with confidence,
5:05Steven Webb: passion and purpose.
5:09Steven Webb: I am filled with confidence, passion and purpose.
5:28Steven Webb: And now we're going to set a positive intention for the day. If
5:33Steven Webb: you think of your day going smoothly
5:36Steven Webb: And say within your heart,
5:40Steven Webb: today I am focused. I'm
5:43Steven Webb: productive and energised.
5:50Steven Webb: Everything I need to accomplish my goals is within me.
5:57Steven Webb: Today I am focused, productive and energised. Everything
6:03Steven Webb: I need to accomplish my goals is within me.
6:17Steven Webb: And as you say this, really feel it with every cell of your body. With that radiant light giving
6:26Steven Webb: you the confidence to believe in yourself. Today
6:30Steven Webb: I am focused, productive and energised. Everything I need to accomplish my goals is
6:38Steven Webb: within me.
6:48Steven Webb: And as you visualize your day smoothly and successful, see yourself taking positive actions.
7:03Steven Webb: See yourself taking positive actions, interacting harmoniously and achieving
7:11Steven Webb: what you set out to do.
7:18Steven Webb: You are confident, capable and strong.
7:37Steven Webb: And now take a moment to acknowledge something you feel grateful for. It
7:42Steven Webb: may be something simple like being able to meditate or hear the birds chirp.
7:53Steven Webb: And whatever it comes up, just really feel it throughout your body and really appreciate whatever it is.
8:07Steven Webb: Find that sense of deep appreciation.
8:18Steven Webb: And as you visualize your day with gratitude and been really appreciative of whatever comes up today, appreciate
8:26Steven Webb: everybody you encounter, all the obstacles you encounter because they'll give you strength. All of the things that you
8:34Steven Webb: achieve today because it will give you more confidence and it moves you towards your goals. And then
8:41Steven Webb: finally, just a gratefulness for closing the day down this evening when you've achieved everything you wanted to
8:49Steven Webb: achieve. And even if you missed the odd thing, you know you did your best. You know you started the
8:56Steven Webb: day off right and you know you can go to bed tonight peacefully.
9:01Steven Webb: Knowing with a sense of appreciation you're
9:06Steven Webb: moving towards your goals. A happier, more fulfilled, peaceful life.
9:14Steven Webb: And as we close this practice just take a few deep breaths
9:19Steven Webb: And gently wiggle your fingers and toes and you're coming back into your body
9:26Steven Webb: And when you feel ready open your eyes and feeling the energised and empowerment and you're ready to take on
9:33Steven Webb: today with a real success. You have the energy and you have the will and you have the confidence to
9:41Steven Webb: do this.
9:51Steven Webb: Wishing you an amazing day and I will check back in with you tomorrow.
10:02Steven Webb: I'm Steven Webb and this is part of the meditations on Inner Peace Meditations. And if they do help, leave
10:09Steven Webb: a review. Just say a thank you. Just really deeply appreciate you. Thank you for listening. And thank you for
10:16Steven Webb: taking positive action in the world today. And I host another podcast called Stillness in the Storms that just helps
10:23Steven Webb: you to have inner peace when you need it most and you can head over and find that link on
10:29Steven Webb: thankyousteven.com Take care. Have an amazing day. Bye.
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