Sometimes as we begin our day,
We might feel that we'd like to feel inspired,
Energized and empowered for the day ahead.
Maybe you have a big day.
Maybe you just want to cultivate certain feelings within,
Like joy or motivation.
Whatever it may be,
I hope that this practice can help encourage those feelings within you.
So that you can go out and be who you want to be.
In this meditation,
I'll give you some guidance and then I'll leave spaces of silence for you to really drop into your own experience and feel what is happening for you.
Let's begin by finding yourself a comfortable place to sit.
It's good to sit with your back tall and straight if you can,
With fresh air coming into your lungs so that you feel present and awake.
But there's no need to be tight or rigid.
Your body can be relaxed and at ease with natural movement in it.
Let yourself really arrive and gradually begin to settle.
Arriving in the room that you're in right now.
Arriving on your seat beneath you.
Arriving in your body and into the present moment.
Become aware of the quality of the breath within your body.
Notice the feelings and sensations of the air coming in and out of your nostrils and throat as you breathe.
Notice the feelings and sensations of your lungs,
Ribs and abdomen rising and falling with each in-breath and each out-breath.
Slowly allowing your body and your mind to relax and settle.
Move your attention to the out-breath and extend the out-breath out just a little,
As much as is comfortable for you.
And really follow the length of the out-breath down,
Feeling your body relax as you do that.
At the bottom of the out-breath,
You can take a moment for your awareness to almost stick to the ground just for a moment before you gently come up again into the in-breath.
Feeling tension in the body and mind melt away.
Gradually relaxing into the present moment.
And take your awareness down to the ground,
Which might be a chair or a bed,
That's fine.
And feel that support of the ground,
How it holds you and safely supports you as you relax.
Seeing if you can really let your whole body trust that ground and deeply let go.
Relaxing into the support of the ground.
Begin to become aware of your body.
You could notice your heartbeat and the feelings in your heart center.
Notice any feelings and sensations in your body.
Really feel deep into your muscles and your joints.
Maybe you can feel the flow of blood around your body or the warmth in your body.
Notice the vitality and the vibrancy in your body.
A sense of aliveness.
And whatever you notice in your body,
See if you can give it space to be there and allow it to be just as it is.
Without judgments,
Without analyzing it or trying to stop it or change it.
Allowing yourself to really trust your body and be present in it.
If you notice any tension in your body,
Maybe in your neck or shoulders,
Let it soften and relax.
And gently bring your awareness back to your breath.
And back into feelings and sensations in the body as you breathe.
Feeling yourself relax into the ground.
While you relax there,
Pay particular attention to the sense of aliveness in your body.
The energy in your body.
And see if you can let that vitality gradually become really vibrant and almost wanting to shine.
Bringing a sense of joy to your heart.
And see if you can really feel this in your body instead of just visualizing it.
And allow what it is that you want to create in your day or in your life to come through.
Let a sense of inspiration and motivation for it fill your heart.
Feeling the vibrancy in your body pick up.
And let feelings of empowerment radiate out,
Filling your body.
And feel as if you've already accomplished it.
And know that you can.
And let yourself rest with that for a while,
Enjoying it.
Keep checking your connection to ground.
And notice if you're getting too carried away with stories of what wants to be done.
And rather let yourself rest in your body.
Allowing genuine feelings of belief and confidence to radiate out through your body.
And let it bring you feelings of joy and inspiration.
Now as this meditation comes to an end,
Go out and enjoy your day.
Really bring that inner radiance and power into your day with confidence and belief.
You deserve to be happy.
And you deserve to achieve what is meaningful to you.
So that you can feel fulfilled and nourished.
But also allowing this inner radiance to be shared with those around you.
Have an awesome day.
