Welcome,
Welcome to a practice of creating your day.
Bring yourself into a comfortable seat.
You can be seated upright or you can lie down,
Whichever is softest for you here and now.
Become aware of your breath.
Become aware of the sensation of your inhale and the sensation of your exhale.
Become aware of the sensation of your breath in your nose,
In the tip of your nose.
Become aware of your breath in the chest as your chest rises and falls.
Become aware of the evenness of your breath.
Notice the length of your inhale and the length of your exhale.
Let's begin to bring an even cadence to the breath.
Very simply begin to inhale to the count of five and exhale to the count of five.
Inhaling one,
Two,
Three,
Four,
Five.
Exhaling one,
Two,
Three,
Four,
Five.
Inhaling one,
Two,
Three,
Four,
Five.
Exhaling one,
Two,
Three,
Four,
Five.
Keep going.
Very simply just inhaling to the count of five,
Exhaling to the count of five,
And giving your breath and this count your full attention.
We begin our day by regulating our nervous system using our breath.
Very simple,
Very powerful.
As we seek to create our day,
We do so from a place of grounded,
Aware regulation.
We'll stay here for another minute.
Inhaling five and exhaling five.
Keeping this cadence of breath,
Become aware of a person,
An object,
A situation that you feel grateful for.
Bring that object to mind and begin to cultivate the emotion of gratitude,
Appreciation.
Start to notice the physical sensation of gratitude in your chest,
Maybe even in your head.
Stay with your breath,
Stay with the five count,
And begin to merge this nice even breath with the emotion of gratitude.
Using the object as your point of focus if you need it,
If you don't need it anymore,
And the gratitude is there in your field,
Let that object go and just float here in the sensation of gratitude with a nice even breath for about one more minute.
Knowing you now have created a foundation of regulation and gratitude,
We begin to look forward into the day,
Today.
Taking a moment with your mind and scanning what you know is in store for you today.
Appointments,
Responsibilities,
Things on your priority list.
Allowing yourself to put the details aside,
Become aware of how you would wish to experience today emotionally.
Give it a word or a phrase.
I'd like to walk through my day with patience and ease.
Begin to feel that sense of patience and ease,
Letting the details of the day go,
And instead giving all of your attention to the emotion that you wish to experience today.
The dominant emotion,
Knowing that all emotions are welcome,
No emotion is wrong,
And you get to experience your life as you wish.
Bringing this emotion,
This intended emotion into your being.
Begin to alchemize it with gratitude.
Feeling the emotion of gratitude and the emotion you wish to experience today,
Begin to alchemize them together into a new sensation.
Perhaps you do it by feeling gratitude that you had a peaceful and easy day.
Anchoring yourself in both the emotional experience of being grateful for the emotion you wish to experience today by having it right here and right now.
Anchor this with your breath,
Awareness of your breath,
Regulated,
Even breath,
Awareness of gratitude and the sensation of gratitude and the cultivation of the emotion you wish to experience today.
Hang here for a minute or two,
Feeling the emotions you wish to cultivate for your day today.
And take a breath in and bring your hands to your heart and thank yourself for taking the time to create your day like this.
We can't control the things that happen to us,
We can't control how life unfolds,
But we can control how we respond.
We are sovereign beings in our own emotional experience and how we perceive life.
We'll close with a short prayer.
May all beings be well,
May all beings be happy,
And may all beings be free from suffering.
May this day be exactly as you felt it to be.
