Good morning.
Welcome to this short mindful meditation to help you get started with your day.
This practice is meant to be done while you're still lying in bed.
So if you've already gotten out of bed,
Please make your way back to a lying down position.
Take a moment to notice how your body is aligned.
Let your legs stretch out nice and long and relax your arms by your sides.
Support your head as necessary and just make sure that you feel really comfortable.
If you'd like,
You can imagine a line drawn from the space between your heels up to your tailbone.
And then continue to draw that line all the way up to the crown of your head and see if you can get the right and left side of your body to be symmetrical.
And now take a nice full breath in through your nose,
Just filling up to your most comfortable capacity this morning.
And then open up the mouth and gently sigh the breath out and just feel all the sensations of the breath as it leaves your body.
Let's do that again together.
Take a nice full breath in through your nose,
Feeling the way the air passes through your nostrils,
Filling up your lungs,
Filling up your belly.
And then as you're ready to part your lips and exhale nice and slow,
Feel the way the body responds to the exhalation,
This sense of relaxation and release that can happen around the eyes,
The cheeks,
The shoulders and the neck.
And now bring your attention down to your feet and give your toes a little wiggle to help you feel into your feet.
Go ahead and point and flex your feet and maybe circle your ankles around.
Go in both directions,
Just gently starting to wake up the muscles of the legs.
Let's do the same for the hands.
Give your fingers a little wiggle.
Open and close your palms.
Roll your wrists a few times going in both directions.
And now I want you to engage your legs,
Your arms,
A little squeeze of your shoulders and your torso.
Take a full breath in here.
Hold your breath.
Hold the squeeze.
And sigh it out.
Let it go.
Relax your legs.
Relax your arms.
Relax your body.
Notice how very present you are in this moment.
Notice how connected you are to your body.
And your breath.
And I'd like to invite you to repeat an affirmation now.
These are words of positivity,
A way of setting an intention for yourself,
For yourself to be able to feel the way you feel.
And if you'd like,
You can repeat these words to yourself or you can just simply listen.
Whatever you are most comfortable with is perfectly okay.
The affirmation goes just like this.
I honor my body today.
Today I pray that you will be able to feel the way you feel.
The affirmation goes just like this.
I honor my body today.
Today I promise to listen to my body.
I promise to love myself.
I promise to respect my body.
Today I honor my body.
I promise to love myself.
I promise to listen to my body.
I promise to respect my body.
Take a moment to allow those words to sink in.
And then bring your attention back to your breath.
Take a nice deep breath in.
Perhaps this is your biggest breath yet this morning.
Feel free to hold the breath at the top again.
Now you don't have to breathe out right away.
This time I want you to trust in yourself.
You'll know exactly when to let the breath go.
When that time comes,
Sigh it out.
And then open up your eyes.
Take in the fresh morning light.
Breathe in the fresh morning air.
Welcome to this day.
Today looks beautiful.
Namaste.
Thank you.
