You already know today is going to be hard. You came anyway, and that takes something.

About 10 minutes with Steven Webb's calm voice. Perfect for the morning.

You move through the day from the heart rather than the head, because the head is quick and the heart has a few thousand years on it. Some of the faces you meet are part of what makes today difficult. Every one of them is doing the best they can with what they understand, which does not make them right. That includes you and me.

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)

• Support Stevens work and links to other podcasts: stevenwebb.uk
• Donate paypal.me/stevenwebb or Buy Steven a coffee

Welcome to this moment of stillness before the day begins.

Just find a comfortable position and let your body settle.

It Doesn't matter whether you're sat down or lying down.

And just to simply connect the mind and the body. Just take a slow deep breath and just hold it

for a few seconds.

And then gently let go and allow your body to relax.

Allow your breath to be just what it is. Your

body knows how to breathe. It's been doing it a long time without you even paying any attention.

Just breathing in calm and breathing out relax

As we invite the body to relax. And just as your breath, your body knows how to relax. As your

body knows how to breathe. It's just allowing these things to happen. So

if you allow your shoulders to relax. Allow your face. Even

your tongue and your ears. Allow your eyes.

Allow your hands and your feet

And your bum and your legs.

And just allowing the whole body to relax.

Breathing in calm. Breathing out, relax.

You already know today's going to hold challenges for you. And that's why you're here. Choosing

to meet this day not with resistance but with presence. And that takes courage.

Firstly, let's honor that You're here and you're showing up.

Now if you gently place your attention on your heart centre, you might imagine a warm soft light there.

Whatever kind of feels like home to you.

And with each breath, just allow the light to grow slightly brighter.

Allow it from the heart centre to fill your whole body.

And from your heart centre, this is your anchor. This is the place from which you will move through everything

that comes your way today.

And the reason why we do it from the heart centre is because it's wiser sometimes than the head thinking.

It's got more compassion. It's got loads of lessons from years and decades

and thousands of years of human evolution. All based within your heart to deal with

tough days like today. And

from this heart space, just visualize your day ahead. Not

all at once, just the very first step perhaps.

See yourself taking that one step with grace into

perhaps a situation that you're not looking forward to.

And just imagine yourself wisely responding with compassion,

with caring and empathy and understanding.

And now let the scene just gently shift into the next scene.

You are simply walking through your day, one moment at a time,

led by the wisdom of your heart rather than the urgency of your mind.

And as you move through this visualization, you might find it jumped around a little. That's okay, that's what the

mind does.

You may notice some faces of others. Some

of these people may be part of what makes today feel difficult.

Here is a truth that's worth holding gently. Everyone

is doing the best they can from where they are.

This doesn't mean their actions always right. It simply means that beneath every behaviour is a human

being shaped by their own fears, their limited understanding, their ignorance.

This doesn't mean their actions are always right. It

simply means that beneath the behaviour is a human being shaped by their own fears. And their

limited understanding as well. Just as we all are.

And this truth includes you. It

includes me.

You too are doing your best you can from where you are.

Now as we close, I offer you three intentions to carry with you.

And when you say these to yourself, just perhaps put your hand on your heart and really feel what it's

like for it to be totally true throughout your body and throughout the day.

I have all the wisdom and compassion to face whatever comes my way

I have all the wisdom and compassion to face whatever comes my way

May I move through this day with compassion for myself and for everyone I meet

May I move through this day with compassion for

myself and everyone I meet.

May I remember to be kind to myself and to others today.

May I remember to be kind to myself and others today.

And I'm just going to count back from five in a moment. And if at any point during the day

that it does get a little too tough, just take a breath, breathe in calm, breathe out, relax. And

just feel what it's like coming from the place of your heart centre rather than your head.

So five, four. Just gently open your eyes. Three, shake out your

arms to wiggle your fingers and toes. Look around the room. One, just take that breath and

just recognise you're here and recognise that you've got this. You've always managed it before. You've probably had tougher

days before.

And believe in yourself. You've got this. You're already showing up and You

have everything you need to get through today with the wisdom, kindness and compassion. Take

care. You've done the inner work. Now go gently into your day.

I'm Steven Webb and thank you for your support. All these meditations on this podcast are totally free

due to the kindness of people treating me to a coffee. Take care.