Welcome to this guided meditation.
This is for the morning or really any time of the day you may be finding this.
Regardless,
This will help us drop into a deep space of gratitude and intention setting so that we can carry this feeling with us throughout the rest of our day.
To begin,
Just make sure you are in a comfortable position.
You can be seated or lying down,
Whatever suits you and your body best.
And to begin,
We'll close the eyes if you haven't already.
Take a deep breath in through the nose and open the mouth and let it go.
Good.
Again,
Deep breath in through the nose and open the mouth and let it go.
Just allow your whole body to relax and slowly we're disengaging from thoughts,
Images or worries.
Just immerse yourself fully in the experience of this moment.
Bring your attention to your breath.
Simply watch the flow of each breath in,
Of each breath out.
Slowly begin to take a few deeper breaths,
Allowing the inhalations to become a little longer and the exhalations a little more complete.
Without any strain or effort,
Breath flows steadily and easily in and out.
Now as you inhale,
Fill the lungs fully from bottom to top.
Imagine breathing in from the pubic bone all the way up to the collarbones.
And as you exhale,
Empty the lungs completely from collarbones all the way back down to the pubic bone.
Inhale deeply.
And exhale completely.
Feel the expansion with every breath in and the relaxation with every breath out.
Now with your next inhalation,
Follow along with me,
Taking your breath in all the way up to the collarbones.
Now hold the breath for four seconds at the top.
Four,
Three,
Two,
One,
And release all the way back down.
Again,
Deep breath in all the way up to the top.
And hold the breath for four,
Three,
Two,
One,
Release all the way back down.
One last time,
Breathing in all the way up.
Hold the breath for three,
Two,
One,
And let go.
And with this exhale,
Feel yourself completely let go and drop into your inner space.
We will now begin our heart breath.
So with your next inhalation,
Feel your breath moving directly into and through the heart center.
And with the exhalation,
Feel as it moves out from the heart.
And just imagine you are breathing directly in and out through the heart center.
Breathing in through the heart,
Breathing out through the heart.
Just continue this breath for a few moments,
Remaining completely present to any sensations in the heart center.
Continue this breath as you focus on the following body parts as you breathe gratitude for these parts into your heart.
Now focus on both feet.
Both legs,
Feel and breathe in gratitude for all that they do for you.
The hips,
The belly.
Continue breathing through your heart.
The back,
The chest.
Both arms.
Feel this gratitude soaking into your being.
The neck,
The face and head.
Feeling any expression melt away.
Now feel this love and gratitude beaming through your whole body.
Now,
Bring an intention to mind.
Something you would like to embody or carry with you today.
Or something you would like to do or achieve.
Take a moment to think.
Once you have this intention,
Breathe it straight into your heart center.
Feel this intention on every level of your being.
Let a smile spread across your face as you feel yourself fully embodying this intention.
Breathing it in through the heart center.
Breathing out.
Receive it.
Feel this intention radiating out from your core.
Take a deep breath in through your nose.
And out through your mouth.
And relax.
Feel the calmness of the breath.
The spaciousness of the mind.
And the warmth and radiance of your being.
Take a deep breath in.
And let go completely.
Bring the hands together in front of the heart if you'd like.
Just feel yourself full of gratitude for nourishing yourself this morning.
Feel awake and ready for the day as you go about it with your love and radiance shining out from within you.
With your next inhalation,
The eyes can come open and notice something in the room that you either haven't noticed before or haven't noticed in a long time.
Just acknowledge its presence.
I thank you so much and I am filled with gratitude for you allowing me to help share and facilitate this experience today.
And I'll see you next time.
