Hello my friend,
Welcome to this new day.
Find a comfortable position,
Either seated or laying down,
And close your eyes.
This practice intends to guide you into beginning your day with intention.
First we'll connect to your body through your breath to calm your mind and settle your nervous system.
Then we'll move into the heart space and answer four simple yet profound questions to support you in entering your day with clarity,
Intention and purpose.
Before we begin,
Please commit to gifting yourself this short period of time to do your practice.
There's nowhere else that you need to be and there's nothing else that you need to do other than being here right now.
So let's begin.
Firstly bring your awareness to your breath and simply watch it flow in and out through your nose.
Simple,
Effortless breathing.
Good.
Now to help you center and energize your body,
Let's take a few deep breaths together.
Empty the breath that you're on now,
Exhale fully and then together through the nose,
Let's inhale a smooth deep breath down into the belly.
The ribs filling up into the heart and then pause there at the top of your fullness.
Then open the mouth and exhale fully,
Letting go completely of the energy associated with the night before.
Letting go.
Good.
Then again let's inhale a smooth and deep belly breath.
So the belly,
The ribs,
The heart are full and then pause at your fill and then exhale fully,
Releasing all the energy associated with your dreams as well as the day before.
Good.
One more deep breath in,
So slow and full,
Belly,
Ribs and heart,
The deepest breath yet and pause.
And then open and let go.
Complete exhale,
Leaving spaciousness and capacity for all that this day ahead has in store for you.
Good.
Now just a few moments of regular breathing.
So for the next minute or so we'll move to regulating your breath.
So we'll be breathing to a rhythm of four equal counts in and out with pauses in between.
So in your next exhale,
Let's empty the breath completely.
And then together,
Inhale fully through the nose for a count of four,
Three,
Two,
One.
Pause breath held in four,
Three,
Two,
One.
Exhale four,
Three,
Two,
One.
Pause breath held out three,
Two,
One.
Inhale four,
Three,
Two,
One.
Pause four,
Three,
Two,
One.
Exhale four,
Three,
Two,
One.
Pause four,
Three,
Two,
One.
Inhale four and continue that way,
Counting silently,
Internally for the next minute.
It for in four pause for out four pause continue gently breathing slowly but fully quietening down attention dissolving into the rhythm one more complete cycle and then at the end of the exhale pause relax the technique together and return to your natural rhythm of breath simply watch your body breathe here effortless breathing and now bring your attention to your heart center so the center of your chest if it feels right you can also place one or both of your hands over the top of each other over that space it's up to you but feel the breath rise and full naturally from this space now from the heart and feel the energy here center yourself here now starting with our first question to guide your day allow the answer to arise from your heart and feel free to pause the recording if you need longer for your answer and just press play again to continue once you're ready to question one what do I seek guidance with today so in other words what in your life would you like support from the universe with today remember to feel the answer arise from your heart and if there's no answer yet just simply hold the space to welcome that answer to come to you later in the day what do I seek guidance with today good question two what do I surrender today so in other words what will you give up or give over or let go of today maybe a quality or a habit that you're ready to release what do I surrender today question three what can I offer today so in other words what is a personal quality or some kind of gift that you can offer the world or another person today so it might be big or small depending on how you're feeling but what can I offer today to contribute to the goodness in this world great and question number four what am I grateful for today so simple yet incredibly profound contemplation and opportunity to count your blessings what am I grateful for today now relax the mind and feel into the space of your heart take a deep breath into that space and feel those questions and your answers and the space for life to bring you what you need today arise with that breath then on your exhale feel the energy expand outwardly to nourishing every cell and sending love and positivity and potential out into the world around you know that you have everything you need to fulfill your purpose today know that you are whole and complete exactly as you are know that life and its lessons and its beauty is unfolding exactly as it should be and know that you are exactly where you need to be right here right now this day is waiting for you and it's going to be wonderful take one last big breath in and acknowledge yourself for coming to your practice and then let that smooth breath out ready may you enter this day calm and steady open and inspired gently open your eyes thank you for coming to your practice have a beautiful day ahead namaste my friend
