Gentle Morning Meditation And Breathwork

Start your day with a gentle morning meditation and breathwork practice created with the intention to help you slow down and arrive in the present moment. Through sensory mindfulness, you'll connect with what you can hear, see, and smell before settling into the breath.

We'll finish with several rounds of 4-6 breathing to encourage calm, focus, and ease. This short morning meditation is a simple way to begin your day feeling grounded and refreshed.

Transcript

Hey, Good morning. It is a snowy day here in Denver, Colorado and I was thinking I would do a nice cozy meditation for you for. The mornings when. Things are moving a little bit slower and you. You want to get out of bed, But on your own time. So kind of easing into the day. We will get started by. . . Just noticing. The sound in your space. And in my space too, If you can hear any difference. Of the cars outside the window. And you don't necessarily need to name any of the sounds that you're hearing though. And please know, Anything that I'm saying during this time is an invitation. You can always trust your intuition when it comes to what you need out of a meditation. So listening to the sounds if you feel called to. Noticing the softest sound that you hear. And now the loudest sound that you hear. Taking a moment now to Look around your space. Scanning about 180 degrees, Just noticing the difference. Shapes, The different textures. Of everything that is in your space. The different colors. Taking some time to Take it in. Without. Necessarily being so much a part of it. Just yet, Not interacting with it. You're just lying down or seated. And when it feels right, You can flutter your eyelids closed. We're going to leave them closed until the end of this practice. It'll be about another three to four minutes. So now we're going to take our awareness and place it on our sense of smell. Breathing in. And letting it go. Breathing in. Letting it go A few more rounds of breath on your own time. Noticing the difference and stillness. Within your space. And maybe you don't smell anything at this time. That's fine too, Just noticing the sensation of. . . The breath flowing. Through either your nostrils or your mouth if that's not available to you right now. And so that we are able to go into our day feeling. Very calm and relaxed. Present. We won't. Use a breathing technique that elongates the exhale slightly. So that it sends a signal to your brain that you are safe. You are safe. Not under any immediate stress so your body can kind of drop into itself. We're gonna be breathing in for a count of five. 4. . . And exhaling for a count of six. I'm going to guide you through two rounds of breath, Counting the numbers. And then The next few rounds, You can find a pace that feels good for you. I'm trying to still make it so that the exhale is slightly longer. You know, Maybe the 4-6 isn't what you want to do right now and that's fine too. So we'll start by clearing all of the air out of your lungs. Exhale. Inhale, Four, Three, Two, One. Exhale, Six, Five, Four, Three, Three, Two, One. Inhale, Four. Three. Exhale. Five, Four, Three, Two, One. Inhale on your own pace. And exhale whenever you're ready. Allowing your Exhale to be slightly longer for the next few rounds of breath. And we will do one more breath together, Letting out that last breath with a sigh, An audible sigh. So clearing all of the air out of your lungs, Exhale. Inhale, Fill up. Exhale. Saddling in. Checking in with your body. Noticing how you feel. And before opening your eyes, Taking a moment to Express gratitude to yourself for carving out this time in your day. You could have been doing anything. You were filling your cup. I'm grateful that I got to guide you through it. I really hope that you have a beautiful and blessed day. Until the next time we see each other, Namaste.