Good morning.
This meditation is designed to help you start your day with a clear mind and a focused heart.
Start by finding a comfortable seated position,
Either on your chair with your feet flat on the floor,
Or you can sit on a cushion with your legs crossed or on your heels.
Start by lengthening your spine,
Sitting up tall,
And let your hands rest gently on your knees or in your lap.
You can close your eyes,
And let's take a deep breath in.
As you exhale,
Gently let go of any tension in your body,
And continue to breathe naturally,
Just observing what comes up through each moment and each breath.
If you'd like to stay with this natural breath today,
Go ahead and do that.
Otherwise,
I'll introduce alternate nostril breathing.
This can help you balance your mind and your body.
You'll start by using your right thumb to close your right nostril.
Inhale deeply and slowly through your left nostril.
Cover your left nostril with your ring finger,
And open your right nostril.
Exhale slowly and completely through your right nostril.
Inhale deeply through your right nostril.
Close it with your thumb.
Exhale slowly through your left nostril.
We'll continue this cycle for a couple of minutes at your own pace.
Inhaling through the left,
Close.
Exhale through the right.
Inhale through the right.
Close.
Exhale through the left.
Keep going.
Gently let that go,
And just bring your awareness to your natural organic breath again.
Let's take a little journey,
A little scan through the body.
Start by bringing your awareness to the top of your head.
Slowly let your focus move downward to your forehead,
Relaxing any tension.
Move to your eyes,
Cheeks,
And jaw,
Simply releasing any tension there.
Continue down to your neck,
Throat,
Shoulders,
Allowing the shoulders to drop and relax.
Now move your attention down to your arms,
Your hands and fingers,
Releasing any gripping or tightness.
Continue scanning down your chest,
Belly,
Hips,
Thighs,
Knees,
Calves,
And finally your feet.
Take a deep breath in,
And as you exhale,
Let go of any lingering tension in the body,
Feeling your entire body relaxed and your mind focused on your breath.
Now start to visualize a clear blue sky.
Imagine this sky represents your mind.
See any thoughts or worries as clouds drifting across the sky.
Watch them come and go without attaching to them.
If a thought arises,
Simply acknowledge it and let it pass,
Returning your focus to the clear blue sky.
With each breath,
Feel your mind becoming more and more clear and focused.
Now let's bring some positive affirmations into the practice.
Silently repeat the following phrases to yourself.
I am focused and clear.
I am present in this moment.
I approach today with a calm and clear mind.
Gently bring your awareness right back to your breath.
Now think about the day ahead.
Consider one thing that you want to focus on today.
Maybe it's a task,
A goal,
Or simply an intention to remain present.
Visualize yourself accomplishing this with ease and clarity.
See yourself moving through the day with focus and determination,
Staying grounded in the present moment.
Now bring your attention back to your breath.
Take a few deep breaths in and out,
Feeling your body grounded and your mind clear.
On your own time,
When you're ready,
Gently open your eyes and bring your awareness back to the room.
You can take a moment to stretch the body however it feels organic and natural and carry this sense of focus and clarity with you throughout your day.
Thank you for joining this morning meditation.
Have a wonderful and productive day.
