Welcome,
It's Amelia Andaleon with Spiritually Fit Yoga.
I'm so happy to be back after a little bit of a break and share meditation to awaken your energy.
So if any of you,
After the long weekend of July 4th,
Or maybe you've also been on vacation,
Are feeling challenged to get motivated to get back to work,
This meditation will calm the nervous system,
But it'll also awaken you and invite vitality,
Clarity,
And focus into your day and into your life.
Check out the episode notes to find out how you can connect with me.
I appreciate you being here.
Enjoy today's episode.
Make yourself comfortable.
Setting up for this meditation to gently awaken your body,
Your breath,
And your conscious awareness of how you feel,
The physical sensations,
The present moment.
Relax the arms,
Relax your hands.
Allow yourself to get grounded here,
Grounded here in the body,
In the breath,
Connecting to the earth beneath you,
Whether you're feeling your feet underneath you,
If you're standing or walking,
Or feeling your seat on the ground,
Or your back laying down on a mattress,
Notice the foundation underneath you connect to the energy of the earth.
Let yourself arrive fully in this moment by awakening your conscious awareness of your surroundings.
And now bring your attention closer to yourself by noticing your breath.
Take a slow,
Deep breath in through your nose.
And a long breath out,
Softly out through your mouth.
Do that again.
And slowly inhale through the nostrils.
And exhale completely,
Slowly out of the mouth.
And now notice this time as you inhale through the nostrils.
And see how it feels if you keep the mouth closed and exhale through the nostrils.
Now take some time here to explore your breath and notice what feels more natural for you,
Your natural rhythm.
Does it feel more relaxing to exhale with the mouth open or to exhale with the mouth closed?
Allowing this flow of energy as you receive and as you release.
And bring awareness to how you feel in your body,
As gentle awareness of the head,
Your face,
Your jaw.
Notice the physical sensations.
Does anything feel tight?
Anything feel like it's clenching?
Notice where can you soften in the body.
Smooth the skin across your forehead.
Relax the cheeks.
Soften the tongue.
Unclench the jaw.
Create space in the neck and the throat,
Releasing any tension,
Any tightness.
Notice if you can relax your shoulders.
Let any tension melt away with every single exhale.
Travel your attention down to your arms,
Down the right arm,
To your right hand,
To the webbing in between every single fingertip,
Down the left arm,
To the left hand,
To the webbing in between every single fingertip.
Relax your fingers.
Now notice the breath in the chest,
Around the heart space.
Notice the rise and fall of the breath.
Notice the breath in the belly.
Notice the breath in the back body.
Notice your entire upper torso.
Notice your hips and your pelvis.
Is there anywhere here to loosen,
To unclench?
Notice the legs.
Notice what you feel down the right leg,
To the right foot,
To the right toes,
Down the left leg,
Down to the left foot,
To the left toes.
Notice both legs,
The entire lower torso.
Notice the whole body from the front of the body,
The back of the body,
The right side of the body,
The left side of the body.
Notice the whole body as you inhale through your nostrils,
And you exhale.
Let anything that feels heavy,
Anything that feels dark,
Anything that doesn't serve you,
Let that leave you with every single exhale.
Notice if the mind has wandered.
Come back here to the breath.
Come back to the conscious awareness of your physical body.
Notice any painful sensations.
Bring your attention to the soles of your feet.
Breathe up the soles of your feet up to the belly.
Exhale from the belly out through the soles of your feet.
Inhale from the soles of the feet up to the crown of the head.
Exhale from the crown of the head out through the tips of the fingertips.
Inhale from the feet to the belly.
Exhale belly out through the feet.
Inhale from the feet up to the crown of the head.
Inhale.
Exhale from the crown of the head out to the tips of the fingers.
Breathe through the whole body.
Breathe through the pores.
Continue breathing on your own.
Repeat this affirmation.
My breath grounds me in presence.
My breath grounds me in peace.
My breath grounds me in presence.
My breath grounds me in peace.
Take a few minutes to let these words,
This breath,
Settle into your body.
Let them ripple through your breath,
Your heart,
Your energy.
Noticing and observing.
One more minute in silence.
Take a long,
Deep breath in.
And fill up a little bit more.
And take a big exhale.
Open the mouth.
Sigh and let it go.
Take another big breath in.
Expanding into the lungs.
Bring more energy into this inhale.
Inviting in vitality.
Expanding from the inside out.
And making some sound as you exhale.
Release.
Empty out.
Let it go.
Create space for ease.
Create space for energy.
Do that two more times.
Awaken the breath even more.
Filling up.
Expanding the whole body.
Top,
Bottom,
Front,
Back,
Sides.
As you exhale,
Take a big sigh out.
Empty out.
Empty out.
Empty out.
Telling yourself,
I am awake.
I am present.
Now start to bring more movement to the body.
Interlacing the fingers.
Reaching the arms up towards the sky.
Lengthening out.
Pointing the toes.
One more big,
Big vitality breath in.
And a big sigh.
I am ready.
I am ready to take on my day.
Thank you for joining me for today's meditation.
May you bring this balance of calm and vitality into your life,
Into your day.
Feel free to spread the message of meditation,
Of peace.
When we can share this message of meditation and how to regulate our emotions,
We can make this world a better place.
Thank you for joining me.
Until next time,
This is Amelia with Spiritually Fit Yoga.
