Saturday, April 18, 2026
Start the day with clarity and presence
5-Minute Guided Meditation
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Welcome to this morning mindfulness meditation.
Find a comfortable position, either sitting upright in a chair with your feet flat on the floor, or lying down if that feels better for you this morning.
Allow your eyes to gently close, or soften your gaze if that’s more comfortable.
Begin by bringing your awareness to your breath.
Notice the gentle rise and fall of your chest, or your abdomen.
There’s no need to change your breath in any way. Just observe.
Feel the air as it enters your nostrils, perhaps cool and refreshing.
And feel the air as it leaves your body, perhaps warmer.
Let your breath be your anchor in this present moment.
As you continue to breathe, bring your awareness to your body.
Notice any sensations present. Perhaps the feeling of your clothes against your skin.
The support beneath you.
Scan your body from the top of your head all the way down to your toes.
Acknowledge any areas of tension without judgment.
Simply notice.
And with each exhale, imagine that tension gently releasing.
Allowing your body to become a little softer, a little more relaxed.
Now, bring your attention to your mind.
Thoughts may arise, and that is perfectly natural.
Imagine your thoughts are like clouds drifting across the sky.
You can observe them, acknowledge them, but you don’t need to get carried away by them.
Let them pass.
Return your awareness to the sensation of your breath.
Breathing in.
Breathing out.
Today is a new day, full of possibilities.
As you greet this day, invite a sense of clarity and presence.
Imagine yourself moving through your day with a calm and steady awareness.
Noticing the small details.
Appreciating the moments as they unfold.
With each breath, you are building a foundation of calm.
This calm will be with you as you move through your day.
Begin to gently deepen your breath.
Wiggle your fingers and toes.
When you feel ready, slowly open your eyes.
Carry this sense of presence with you.
May your day be filled with peace and clarity.
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