Welcome to this introduction to a really simple morning routine.
In my experience,
How we start our day really matters.
My morning practice is the most important part of my day and if I miss it for any reason I notice it makes a big difference in how my day pans out.
So often we jump straight out of bed,
Into our day and onto our phones or computers without taking any time to check in with ourselves and ease into our day gently.
If possible,
I recommend doing this routine first thing in the morning before you turn any of your technology on.
I understand that life is busy and fitting a morning routine in might feel impossible,
Especially if you're a parent or have a demanding job.
However,
Even taking just a few minutes for this practice before your day begins can make a huge difference.
So I've created three tracks in different lengths,
Depending on how much time you have.
I've found it to be much more beneficial to practice a little,
Regularly,
Than it is to do a longer practice just once a week for example.
My morning routine pays me back the time I spend on it.
My day flows more smoothly and I'm more productive when I need to be.
I've created these recordings so that you're not alone.
I'm here to support and motivate you every day.
I encourage you to stick with it.
The greatest changes and healing come from consistency and commitment.
There are four parts to this practice.
Stretch,
Shake,
Sigh and stillness.
The routine is designed to be calming and soothing for your nervous system and will help you move into your day in a regulated way.
The stretching part can be done on the floor,
Standing up or a combination of the two.
There are no set instructions and no right or wrong way to move.
The guidance is to simply feel your body deeply,
Let it lead and follow whatever movement feels good.
I encourage you to move really slowly for the stretching part.
We do the shaking standing up,
Feet firmly on the ground,
About a shoulder width apart.
We gently bounce at the knees,
Shoulders relaxed,
Arms and pelvis loose.
Shaking is a really good,
Fast way to release stress and negative energy from your body.
As you shake,
Get a sense that everything you don't need is dropping away from your body and into the earth.
If you have any issues with your knees or other injuries,
Please adapt the practice as you need to.
We then move on to the sigh.
Here we take a few deep breaths in,
Followed by a long audible sigh out.
The sound of your body sighing sends a signal to your nervous system that it's safe for your body to be at rest.
Let your body make as much sound as you're able to in your space and let your out breaths go right to the end.
Lastly,
We spend a few minutes resting in stillness.
The most important thing about this routine is that it's a time to feel yourself deeply and be fully embodied.
So often our practices become just another chore that we do in a rote,
Absent way.
But the invitation here is to be fully present in your body and to feel whatever sensations or emotions arise without having to figure any of it out with your mind.
If you do find yourself drifting off at any time,
Just come right back to whatever you're feeling in the moment without any judgment.
I recommend doing this routine every morning.
However,
It can also be done at any other time of the day.
So I've created a fourth track for this purpose.
I'd love to know how you get on and hear any feedback about the difference this practice makes to your day.
So please do let me know in the reviews.
I look forward to spending your mornings with you and I hope this practice serves you well.
Much love,
Amanda.
Please just pause the recording if you need time to prepare.
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 body moves.
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.
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 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.
Your scalp.
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.
