Centered And Balanced Morning Meditation

Begin your day from a place of calm clarity. This guided meditation helps you ground into your body, steady your breath, and set an intentional tone for the day ahead. You’ll cultivate presence, focus, and confidence so you can move through whatever unfolds with grace and compassion.

Transcript

Good morning.

Let's start our day together by rooting and anchoring down into the body and setting some intention for our day.

So as you get ready for this meditation,

Take a moment to find a comfortable seated position where your spine can be upright and attentive,

Yet you can still relax and allow yourself to be in this space of groundedness,

Being centered and balanced.

As you allow yourself to nestle into your space,

Take a few moments to become aware of your senses,

The subtle tastes and the smells,

The sounds that are near and far,

And the way that it feels to be sitting right now,

And the way that your sit bones are rooted down into the earth,

The way that your feet are connected to the earth.

Give yourself a moment.

Give yourself a moment to tune into your breath.

Watch the way that your breath opens you,

Leads you into expansion and how when you exhale,

There's this melting,

This gentle contraction.

And as you continue to breathe,

Let all the doors of your senses slowly start to close.

And as those sense doors start to close,

Your senses turn inward.

So a deep listening in a seeing what is arising within you a deep sense of feeling what's going on inside a tuning in to your depths.

As you continue to breathe,

Allow your awareness to sink back into your spine.

Taking a nice big deep breath in from the base of your spine,

Your tailbone,

And let your breath rise all the way up to the very crown of your head.

And you'll open mouth exhale and release to sigh it out.

Letting your breath travel back down your spine to the tip of your tailbone.

Once it reaches the very tip of your tailbone on your exhale,

Take another big deep breath and rising all the way up from the low to the mid to the upper back to the base of your neck to the crown and exhaling letting it fall all the way back down to your tailbone.

Breathing in and out in this way in this manner.

Whereas you breathe in your awareness slides up the spine up into the very base of your skull and into the crown of your head and then all the way back down to the very tip of your tailbone.

And as you breathe in and out,

Notice this rise and fall of awareness.

As you tune into this rise and fall of awareness,

You might notice a gentle undulation of your spine.

Just becoming very familiar with the spine.

As you breathe and become incredibly balanced and centered,

Just by bringing your awareness to the space,

Anchoring yourself here in your spine,

Knowing that your spine represents this deep,

Wise part of you.

Almost an ancestral energy that helps and supports and can guide you back to the sense of balance and any moment that occurs throughout your day,

Just returning to the spine with breath awareness and breath.

As you continue to watch your breath and your awareness move up and down the spine,

You might set some intentions for yourself today.

Taking a big deep breath in letting the breath rise up to the crown and exhale slowly let it settle back down to the tip of your tailbone your root you'll keep your awareness here breathing into the very base of your spine your tailbone and setting an intention your tailbone to be grounded and create safety for yourself that you would feel deeply supported as you move through your moment to moment experience today that each breath would create a sense of support safety and groundedness you'll take a moment as you continue to allow your focus to be on your spine and to repeat this affirmation after me i trust the earth beneath me and the life that holds me steady take a nice big deep breath in let it slide up the spine and a nice big deep breath out as you let it fall back to the very base of your spine your tailbone breathing in again allowing your awareness to shift to the small of your back or where your sacrum is that triangular shaped bone just above the tailbone allowing your awareness to rest there as you allow your awareness to rest there will set intention of honoring the creativity that flows through you throughout your day allowing it to be fluid and open to the flow of life and deeply rooted and anchored in creative sensual energy and you'll take a moment to repeat after me i honor my feelings and embrace pleasure as sacred taking a nice big deep breath in from the very tip of your tailbone allow it to rise up through the spine all the way to the crown of your head then maybe open mouth exhale release and sighing it out and allow your awareness to travel back up to your spine letting your awareness travel back up to the crown of your head letting it rest at the back of your heart and as you allow your awareness to rest in the back of your heart and breathe into this space recognize and acknowledge that as you pass through your experience today as you slice through space with each step that you take you are love in motion you are love in motion leading with your heart forward a strong spine a soft heart and you'll repeat after me i give and receive freely knowing compassion begins within and as you breathe in allow your awareness to flow back to your tailbone take a nice big deep breath in from the base of your tailbone all the way to the crown and a nice big deep breath out letting your awareness float back to your tailbone and as you breathe in allowing your shift to move to your throat the base of your neck the base of your neck and the base of your head allow yourself to linger there breathing deeply you set the clear path of truthful expression expression from a soul level and that expression is effortlessly clear you'll repeat after me my voice carries the vibration of honesty and harmony my voice carries the vibration of honesty and harmony and as you take a deep breath in fill yourself all the way up pause at the top and exhale clearing out letting go as you take your next big deep breath in let it float to the space at the very base of your skull just above the neck and as you allow your awareness to linger here you are bringing forth your innate ability to be intuitive to see from a higher perspective to access deep wisdom and to be guided by your inner vision take a moment and feeling that wisdom that intuitive nature the inner vision and repeat after me i see clearly beyond illusion and trust my insight and as you take your next big deep breath in and a slow and steady exhale as you release and taking your next big deep breath in this time allowing your breath to rise even higher to the very top of your head the crown of your head and as you linger here know that you are deeply connected to infinite source of love and of light to the divine to all that is a clear open communication portal in the crown of your head to infinite spaciousness the divine and you'll repeat after me i surrender to divine flow and rest in awareness i surrender to divine flow and rest in awareness and taking a nice big deep breath in fill yourself all the way up to the top of your breath and slowly exhale and release and taking a few more deep breaths to yourself allowing your awareness to rest on the entirety of your spine as you breathe in and out you'll allow these affirmations to live in your spine and as these affirmations live in your spine as you move through your day each step each heartbeat each breath these intentions are moving with you and if you notice that things start to get a little hectic or you can feel yourself drifting away from your center take a few moments take a few cycles of breath letting your awareness move up and down your spine with each cycle of breath that passes and as you do know that these intentions will be relit reignited in your system no matter what arises choosing to stay open choosing to rest deeply in your spine and you can know that this is available to you in any point during your day that it's just a few breaths away you'll have an amazing day full of learnings full of gifts full of messiness and beauty rest in your spine in your wisdom in your truth