So as you start to arrive and centre yourself this morning in meditation,
Why not take the first few moments to connect to your breath,
Smoothly inhaling through the nose and if it feels good you could exhale through the mouth and take two more just like that in through the nose and out through the mouth.
So in meditation with the inhale you're bringing in a sense of refreshment,
Renewal and with the exhale you're releasing any stuckness,
Any stagnancy,
Any haziness that has built up overnight and then allowing the lips to gently seal,
Continue to breathe with intention through the nose,
Letting the body land,
Letting the body arrive and here in our meditation seat we seek to find that beautiful balance between effort and ease.
So you could feel the sitting bones of the pelvis softening down and anchoring toward earth but at the same time there's this presence,
There's this awakeness through the spine all the way through to the crown of the head,
There's this awakeness and presence in the chest,
This opening here and then instead of putting too much rigidity into this can you take 5% of the effort out,
Dropping into a sense of ease now and then just staying with breath awareness for the next few minutes,
Witnessing the breath travelling in and witnessing the breath travelling out.
Can you simply be here with your breath,
Staying within the presence of the breath,
Just allowing everything to settle,
To simplify,
Single pointed awareness placed upon your breath.
Notice how it feels to simply become aware of your breath and if the mind already takes you away from this very beautiful centre point of the breath,
Are you able to become aware of that,
To notice you've wandered and to journey back towards the breath.
Every time that we're actually with the breath fully,
We're in the true essence of the moment,
We can't be in the future because you can't breathe a future breath,
We can't be in the past because you can't take a breath that's already been,
You just get to dwell in the present moment unfolding every time you're fully with your breath.
And with that wonderful awareness placed on the breath,
We're going to start to move and shape the breath in a way that's designed to support us elevating our energy,
Elevating our mindset and the breathing will involve you breathing in through the nose and out through the mouth and it will sound a little like this.
Active inhale through the nose,
Relaxed passive exhale through the mouth and we're going to start with a very simple rhythm and there'll be three options to intensify.
You can stay with the initial rhythm and if for any reason it gets too much,
Just come back to nasal breathing,
So just taking a few natural breaths to begin and then when you're ready to join me in this rhythm,
You can join in.
Breathing in,
Breathing out,
In through the nose,
Active inhale,
Out through the mouth,
Released,
Exhale.
In and out,
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In and out Opening this warmth and positivity that can be present today.
If you're open to it,
This warmth,
This love,
This connection is always there.
And then allowing this golden light to wash down into the stomach,
Renewing the digestive organs,
Dropping down into the pelvis,
Supporting any lower back tweaks or tightness,
Dissolving any tension here in the lower back.
And then imagining now that golden light washing,
Trickling down the length of your legs,
All the way down to the soles of your feet.
And for the next few moments,
Just visualizing your feet illuminated in this beautiful golden light.
Now imagining your whole body renewed,
Revitalized through this incredible,
Beaming,
Bright light of gold.
A sense of vitality washes through you.
Any stuckness,
Any tightness,
Just gently,
Slowly releases.
And if there's anything that you have your mind or heart set on today to achieve or to action,
Bring that into mind now.
And visualize yourself meeting that task or that experience,
That moment,
With the sense of renewal,
The sense of vitality present,
And this smoothness that is here from within.
It just happens effortlessly with joy,
With connection,
Knowing right here,
Right now,
That anything you put your mind to or your heart to is possible.
Now let's tune into the space of the heart and replace a few affirmations here today.
I open to the unbound potential of the day.
I open to the unbound potential of the day.
I move through the day with courage and conviction.
I move through the day with courage and conviction.
I am the creator of my own reality.
I am the creator of my own reality.
I am grateful for the gift of life today.
I am grateful for the gift of life today.
I will use my time and energy wisely.
I will use my time and energy wisely.
Starting to deepen the breath once again here and just feeling into any and all of that,
Feeling it dropping in,
Landing in,
And starting to notice any sounds in your environment,
Starting to feel your body supported by what's beneath you.
And with this sense of renewal,
With this sense of unbound potential,
You start to bring a little bit of movement into the fingers,
The toes.
And when you're ready,
You can start to blink the eyes open and move into the day ahead.
