11 Minute Morning Practice

Join me for this 11-minute morning routine! This simple practice is designed to regulate your nervous system and get your day off to a peaceful start. There are 4 parts to this practice: stretch, shake, sigh, and stillness. I've created this recording so that you’re not alone. I’m here to support and motivate you. I recommend doing this routine every morning.

The greatest changes and healing come from consistency and commitment. I’d love to know how you get on and hear about the difference this practice makes to your day, so please let me know in the reviews. I look forward to spending your mornings with you and hope this practice serves you well.

Much love, Amanda

Transcript

Good morning.

Welcome to this meditation.

Let's start by lying down or coming into a standing posture.

Take a moment to check in and notice how you feel.

Not thinking about how you feel but feeling how you feel directly.

Welcoming yourself exactly as you are right now.

When you sense an inner cue to begin moving let your body stretch slowly however it naturally wants to.

Give your body complete freedom to follow what feels good.

Breath going just a little deeper into your belly as your body moves.

Slow slightly deeper breaths.

Body stretching.

Yawning.

Fully present for every sound.

Every sensation.

Every feeling.

As your body moves.

Gently coming back anytime you leave.

Let your body come to stillness and notice how you feel.

And now coming to a standing posture.

Feet shoulder width apart.

Notice the sensation where your soles meet the ground.

Let your body begin to shake.

Knees gently bouncing.

Pelvis loose.

Arms and shoulders relaxed.

Whole body shaking.

All physical,

Mental and emotional tension being shaken down and out of your body.

Just letting it all go.

Body coming to stillness again.

Notice how you feel now.

Deep breath in,

Shoulders lifting.

Deep sigh out,

Shoulders dropping.

Deep breath in.

Deep sigh out.

Deep breath in.

Deep sigh out.

Deep breath in.

Deep sigh out.

Deep sigh out.

And now settling into your final posture.

Just sitting or lying here quietly with absolutely nothing to do.

Let the weight of your whole body fall into the support beneath.

Eyes resting right back.

Jaw loosening.

Tongue resting in the mouth.

Face softening.

Shoulders sinking down.

Arms and legs releasing their weight.

The muscle of your mind softening and opening.

And now let yourself drop into the very simple,

Completely effortless space of just being.

Let your breath go a little deeper into your belly again.

And as you take a few more slow and low breaths I invite you to envision how you'd like to show up in the world today.

How would you like to be,

To act and to relate to yourself and others?

Silently asking for help with any challenges you may meet today.

And as your body begins to move again,

Gently rub your palms together.

Feeling the energy in your hands.

And washing your face with this life force,

With kindness,

Love and compassion.

Sweeping that energy across your brow.

Gently massaging your temples.

Around your eyes.

Your ears.

Your jaw.

Really taking your time.

And gently coming back whenever you're ready.

Thank you for joining me.

For this meditation.

I hope you have a wonderful day.

Reviews

Amanda, I think this track will become a regular part of my morning routine. The length lends itself to fitting in to the morning easily. I felt shades of some Kundalini Yoga, along with aspects of somatic experiencing. Thank you for letting me practice with you! 🙏❤️
This meditation helped me feel some deeper tensions this morning. I followed it up with a but more shaking off SE style. Thank you again dear Amanda 🙏❤️
So helpful with taming the monkey mind in the morning. Thanks Amanda 💞
Another grounding start to this day 🙏❤️
Felt myself becoming busy minded this morning and came straight to this meditation. Absolutely the right thing to do. 🙏❤️
Much needed this morning. Trying to release those early morning monkeys 🐒 🙏❤️
Practiced with you near the beach today with the gentle waves adding another grounding sound to the meditation. Yum!
🙏 🐶💔🥰
🙏❤️
❤️🙏 Ahhhhh........
So valuable again this morning when I was highly activated. 🙏❤️
🙏🫶
Really needed this today, as I was very agitated in the morning. So helpful again thanks dearest friend 🙏❤️

Lovely start of the day, with welcoming compassion for myself. Highly recommended

A beneficial practice and outcome, for me today. I especially enjoyed the body shaking part and felt very relaxed by the end. Many thanks.

A wonderful, refreshing start to my day. Thank you 🙏

Beautiful way to start the day - particularly loved the shaking ♥️🌞

Dear Amanda, there is so much gratitude in me for your gentle kindness. Listening to your voice I can feel my heart open and there’s blessing all around and within me.
Thank you so much 🙏🏼♥️