Good morning.
So often we rush into our day without savoring those first few moments upon waking up.
Mornings are sacred and can set the trajectory for your day ahead.
By taking a moment to set your intentions,
Quietly reflect on gratitude,
And practice mindful breathing,
This meditation is meant to ease you into your morning,
Ultimately offering you a moment of peace and stillness that you can carry with you into your day ahead.
Welcome,
I am Adriene and I will be your meditation guide.
Begin by finding a comfortable position.
If you would like,
Close your eyes and settle in.
As our bodies wake up,
It is important to be gentle on ourselves.
Begin with a few slow deep breaths in through your nose,
And release those out through your mouth.
Do this for 3-4 breaths at your own pace,
Or until you feel your body settle.
Slowly roll your shoulders back a few times if that is available.
Now,
Roll your head from side to side.
Feel your facial muscles relax and soften.
On each inhale,
Breathe in a feeling of calm.
On each exhale,
You release more and more tension you may unknowingly be holding onto.
With your body feeling more at ease,
Begin to breathe at a normal pace.
With a gentle awareness,
I would like you to take a moment to set an intention.
This intention can either be for your practice today or for your day ahead.
Perhaps you would like to be calmer today.
Maybe you are hoping to let go of something.
Whatever your intention may be,
It is yours,
And there is no right or wrong answer.
If you find yourself stuck on this question,
Simply intend to find peace in this moment.
As if you are letting go of a balloon,
Gently release your intention and trust your seed has been planted into the cosmic soil of creation.
Now,
With your intention released and your body at ease,
I would like you to open yourself up to the feeling of gratitude.
Take a moment to reflect on anything that fills your heart with joy and love.
If you are unable to think of specific events or people,
Simply consider how it feels when you are at your best or a time when you felt loved and supported.
The idea is to truly tap into any feelings of appreciation you have in your heart and allow your heart to expand.
Sit with these feelings for several breaths.
If your mind strays,
Simply return your focus to your breath and your heart space expanding.
Gently become aware of your heart beating softly.
Imagine a radiant glow at your heart center and with each breath in,
It lights up brighter and brighter as if you are stoking a fire.
With an expanded heart,
A calm mind and a relaxed body,
I would like you to take a long cleansing breath in and release it ever so gently.
Slowly begin to become aware of the space that you are in.
Feel the air on your face.
Feel your fingertips one at a time.
Raise and lower your shoulders a few times if available.
Stretch your arms out in front of you.
Now raise them over your head and reach up as if you are trying to touch the ceiling.
Slowly returning your arms to your sides,
Lift your chest up and out as if trying to raise your heart to the sky.
Now relax.
Slowly open your eyes.
You may go about your day with this feeling of gratitude and peace,
Carrying your stillness with you.
This is the ripple effect.
May your day be beautiful.
Thank you for being here.
Namaste.
