Hi friend.
Welcome to today's morning meditation.
My name is Samantha and let's get started.
You can be on the ground or in a chair.
Go ahead and begin in a seated position with your legs crossed.
This can be on or off a chair and with your back straight.
If you want,
Take a moment to grab a blanket.
We will bring the left hand to the heart and the right to the stomach.
Shift your weight a little forward and a little back.
Just a slight shifting of your weight until you are centered and comfortable with the ground or chair.
You are working to have a nice strong base where your spine is straight and your shoulders are back.
Now once you feel centered,
Bring your tilting to a rest so that you are still.
Now draw your attention all the way up through your spine and shoulders as you pass your attention through the center of your body,
Drawing up a little more.
It is as if there is a beaming light coming from above and keeping your body straight.
Bring your awareness up to your heart space.
Relax your shoulders and maybe now,
If you haven't already,
Close your eyes or take a soft gaze as you lengthen through the crown of the head.
Take a moment to deeply relax the top of your body.
Start to gently deepen your breath and feel the warmth of your palms on your chest and stomach.
You can keep your hands where they are or let them rest where they are comfortable.
Now spread your awareness through the bottom half of your body by scanning back down to the legs again,
Through the ankles and feet,
Relaxing any tight muscles.
Start to bring the body awareness back up the body to the calves,
Knees,
And then the thigh muscles.
Finally,
Your hips.
Gently deepen your breath again and let go of any tension in these muscles.
Take a deep breath in and exhale out through the nose or mouth.
Inhale deeply through the nose and exhale out through the nose or mouth.
One more time,
Take a deep breath in and exhale through the nose or mouth.
Then move the energy to the upper part of the body.
Focus on the stomach,
Then onto the chest.
Take a moment to focus on the neck.
Slowly move the head up to the sky and then down to the ground.
Do that twice more at your own pace.
Return to the center.
Move it from left to right.
Do that twice more at your own pace.
Focus on your shoulders.
Circle your shoulders front and then back.
Do that twice more at your own pace.
Center your head and shoulders again and imagine that beam again coming from the sky to help lengthen the crown of your head and spine.
Take a deep breath in and exhale out through the nose or mouth.
Inhale deeply through the nose and exhale out through the nose or mouth.
One more time,
Take a deep breath in and then exhale.
Now take one more deep inhale and as you exhale,
Slowly open your eyes.
Slowly notice the environment around you.
By regularly practicing a morning meditation,
You will be able to think more clearly and make better decisions,
As well as enhance your overall emotional intelligence.
It was an honor to share this space with you and I hope you save this practice so we can meditate together again soon.
Take care.
