16 Minute Morning Practice

Join me for this 16-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.

Music by Swami Madhuram

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.

Soft,

Slow,

Slightly deeper breaths.

Body stretching.

Yawning.

Fully present for every sound.

Every sensation.

Every feeling.

As body moves slowly.

Gently coming back any time 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 breath in,

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.

Right 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.

Inhaling low and slow.

And exhaling with a long and soft sigh.

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 now I invite you to spend some precious moments in gratitude.

Acknowledging and recognizing all the ways that your life is blessed.

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.

Your scalp.

And 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

i am loving this practice. thank you for creating it, and for your incredibly soothing and loving voice and presence. it’s such a lovely way to start the day.

.... and they keep on getter even better!
Amanda, this 16 minute mediation is my favourite of the new series and will be a treat for days when there is a little more time in the morning.
As with so many of your meditations, this one has numerous gems. In particular, I resonated with the phrase "soft, slow and a little longer" in relation to the breath near the beginning. A real gentleness in this melded well with the mindful, slow spontaneous movements.
Also the phrase "muscle of the mind softening and opening " felt gentle for the start of the day.
At the beginning, I loved the sound of the blackbird and then having Swami M's music to hold space made it feel so nurturing. Wow! 🙏💞🙏
Followed Susan's lead this morning and practiced outdoors. Another wonderful mediation- a bit more energising that indoors. At 7.00am the birds created a delightful extra background. Blessings dearest Amanda.🙏❤️
This 16 minute track is becoming a valuable part of my mornings, helping to start the day with spaciousness, groundedness and a natural presence. 🙏❤️
Glad I took some extra time today to meditate with you in this full length practice. 🙏 it allowed for a couple of slow, mindful asanas to unfold and provided enough time to shake out some held stresses from yesterday. Have I ever mentioned how much I appreciate you and your superb meditations? 😆🥰
This was delightful this morning outside at sunrise 🙏❤️

Wonderful, Amanda., thank you. This was perfect for getting moving and warm again after a cold sunrise on the beach and I look forward to using it first thing in the morning to wake up the body.
So good to hear your excellent new mediations and know that you're there. With love, Suze