MORNING MEDITATION

Morning meditation! Starting your day with mindfulness and intention. Here's a simple morning meditation routine:

Morning Meditation Routine (10-20 minutes)

1. Find a quiet, comfortable spot
2. Sit with your back straight, feet planted firmly
3. Close your eyes, take deep breaths

Part 1: Grounding (2-3 minutes)

1. Focus on your breath, feeling calm and centered
2. Visualize roots growing from your feet, deep into the earth
3. Repeat: "I am grounded, stable, and secure"

Part 2: Gratitude (2-3 minutes)

1. Reflect on things you're thankful for (e.g., health, relationships, opportunities)
2. Visualize a warm, loving light filling your heart
3. Repeat: "I am grateful for all the blessings in my life"

Part 3: Intention-Setting (3-5 minutes)

1. Envision your goals and desires for the day
2. Repeat affirmations (e.g., "I am capable and confident")
3. Visualize yourself achieving your goals

Part 4: Loving-Kindness (2-3 minutes)

1. Send kindness to yourself and others
2. Repeat: "May I be happy, may I be healthy, may I be at peace"
3. Expand to others: "May they be happy, may they be healthy, may they be at peace"

Closing (1-2 minutes)

1. Take a few deep breaths
2. When ready, slowly open your eyes
3. Carry this sense of calm and intention into your day

Tips and Variations

Start small and gradually increase time
Use guided meditations or apps (e.g., Headspace, Calm)
Incorporate physical movement (e.g., yoga, stretching)
Focus on breath, body scan, or loving-kindness
Practice mindfulness throughout the day
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