Hi,
My name is Jasmine and today I'm going to take you through a meditation to help you start your day feeling grounded and present and most importantly to help you find a sense of intention that you can take onwards beyond this meditation.
When you're ready take a seat and we'll begin.
Let's start with a long breath in through the nose and then out through the mouth,
Slowly filling up from the bottom of your lungs and then watching the exhale pour itself out of your body.
Take a moment to observe how it feels to breathe for you today in this seat.
Notice the texture of your breath,
Notice where it's landing in your body,
Notice the rhythm of your breath and how it actually feels to breathe today.
Bring your awareness now to the crown of the head and almost as if you're standing underneath a shower imagine that awareness pouring down your skull,
Down the sides of your neck and the tops of your shoulders,
Moving through the center of the chest and the upper back,
Washing down the sides of your torso into your hips and legs all the way down the legs and into your feet.
Notice how your physical body feels today.
Where do you feel your physical body most acutely?
Where does your physical body feel tension and where can you feel spaciousness?
Move this awareness now from the physical body into your mind space.
Observe your mental landscape and notice the quality of your thoughts.
Do they feel kind,
Judgmental,
Analytical or perhaps something else?
You don't need to change a single thing about how your mind is showing up for you here,
Just observe what's already present,
Just notice.
Let this awareness now move down into the center of your chest and land it there on your heart space.
How does your heart feel today?
What kind of emotions are present for you,
If any at all?
Big emotions,
Quiet emotions.
You might even like to take your hands and place them palm over palm on the center of your chest and just sense into what your heart needs from you today with an awareness of your body,
Your mind and your emotions.
Take a moment to set an intention that you might carry with you throughout your day today.
Not something random or heavily curated but instead something that arises from you that feels aligned with your body,
Mind and heart and helps you to cultivate the kind of energy you'd like to carry with you throughout your day.
Once you've found this intention,
This sankalpa to carry forwards,
We'll take three magnetizing breaths together.
Empty your lungs completely and now as you inhale imagine you're pulling whatever your intention is towards you and as you exhale imagine you are speaking that intention into existence.
Inhaling to magnetize your intention,
Exhaling to speak it into reality.
Take one more of these breaths here.
Now begin to rub the hands on the heart center to create some awareness and sensation,
To create a bit more of a felt sense of the physical body.
Take a moment here now to notice how you feel and if it feels relevant for you,
You might even bow your face down toward your heart in gratitude for your practice today.
Wherever you are I bow to you in gratitude.
I hope that you have an intentional day and I hope to join you again soon.
