Morning guided meditation: 10 minutes with Jesus

Here's an outline for a morning meditation session. This meditation is divided into two parts: a first time of welcome to anchor oneself in one's body and in the day (inspired by the Vittoz method) and a time of prayer to entrust one's day to Jesus. This meditation can therefore be used as a morning prayer. Just 10 minutes to open up - body and soul - to all the good this day has to offer!

Meditation for a positive start to the day

First step: body awakening (3 or 4 minutes)

I put myself in an awakening position, to help my body gently get going. This could be sitting on my bed or kneeling on the floor, for example.

I find a comfortable but awake position, to help me be present at this moment.

I straighten my back,

I lengthen my neck slightly

I relax and lower my shoulders,

I relax my hands, my face,

and smile, keeping a relaxed face.

I remain in this relaxed position for a few seconds.

Then I carry out each of these steps, gently, taking the time to welcome my sensations each time:

I think about the weather outside, and smile,

I visualize the room I'm in, and my position,

I listen to the sounds around me, and keep smiling,

I feel my breathing, and the movement it imparts to my body.

My attention now shifts to my seat, the area that supports my body, which is in contact with the support.

I feel the entire surface touching the support.

I relax this area as much as possible, this area crashing into my chair or armchair.

I note the sensation of being anchored there, of stability, of assurance. I let myself be carried along.

Second stage: spiritual awakening (5 to 6 minutes)

I now enter a time of prayer.

I open myself to the Lord. In my own way, I make myself present to him: with a gesture, a word. Then, I ask him to bless my day.

To live serenely the day ahead of me, I can count on the Lord's grace on the one hand, and on the other, I can follow John XXIII's advice in his decalogue of serenity:

"Today I will draw up a detailed program for my day, I may not fulfill it entirely, but I will write it down and guard against two calamities: haste and indecision."

I take a moment to draw up this program. I don't hesitate to write it down if it helps. I can ask the Holy Spirit for help.

I end this time of meditation by reciting this prayer by Mother Teresa. I take the time to make each of these phrases my own, to offer them to the Lord. I can stop for a few seconds between each phrase to let the words resonate.

"I come to you, Jesus, for you to touch me before I begin my day. 
 Let your eyes rest on mine for a moment. 
 Let me take to my workplace, the assurance of your friendship. 
 Fill my mind to bear the desert and the noise. 
 Let your blessed radiance cover the top of my thoughts. 
 And give me strength for those who need me. 
 Amen."

I can then gently rise, smiling at the day ahead.

Other possible morning meditations

A variety of meditations and prayers are available to get your day off to a good start. Here are a few to help you fully awaken to the graces of the day:
- gratitude meditation to cultivate this virtue that makes life more beautiful!
- guide-link id=4974 text="meditation on the gospel of the day" lang=en], to start listening to Christ in the morning.
- guide-link id=4976 text="eating a Bible verse" lang=en], to nourish yourself with the Word of God and start the day with greater strength, peace and renewed hope!