Good morning and welcome.
Let's head right into our comfortable position.
Maybe you're just waking up,
You'd like to lie on your back or your side.
You can take a seat,
Whatever feels comfortable for you and will help you stay alert.
Let's go ahead and do a check-in.
First,
Noticing the body.
How does it feel?
Where is it tight?
Any pulling,
Slouching?
And then go ahead and go a little deeper to the energetic level.
How is your breath?
Now without changing anything,
Start to notice how deep your breath is,
How long your breath is,
And where the breath goes in your body.
And then finally,
Let's go to our minds.
One level deeper,
What are your thoughts doing?
Are we groggy?
Are we ready to go?
Go ahead and take a deep breath in and sigh it out.
One more deep breath in.
Hold here,
Kumbhaka.
We'll hold at the top of our inhale,
Just a couple more seconds.
And a controlled exhale.
What we're going to do is I'm going to present to you a few questions.
You don't need to remember your answers throughout the day consciously,
If you do,
Great,
But just know that your answers will go with you wherever it is that you go today.
And at the end of each question,
We'll seal it with one of those deep controlled breaths that we just did.
First question,
What is something you can let go of today?
Take a few breaths in silence,
Noticing if anything's coming to you.
As you exhale,
Start to let it go.
Inhale a huge breath,
Kumbhaka,
Hold.
Just a little longer and a controlled exhale.
Second question,
What is your intention for the day?
Take the silence as a chance to really come home to that intention.
Just a few more deep breaths here.
And then go ahead and exhale all the breath out of the body.
Big inhale,
Hold,
Kumbhaka,
And through the nose a controlled breath out.
Question number three,
This is our second to last question,
What is one thing you can look forward to today?
And now come back to yourself,
Letting go once again of the external world around you,
Finding comfort and peace within yourself.
Exhale all the way,
Inhale,
Huge inhale,
Holding,
Kumbhaka,
Tilt your chin towards your throat and press your tongue to the roof of your mouth for two more seconds.
And then through your nose,
Exhale,
Controlled breath out.
And finally,
What is one thing you're grateful for today?
And now exhale all the way.
Last time we'll do this this morning,
Inhaling to the top,
Your belly,
Your ribs,
Your chest are full of oxygen,
Holding at the top,
Kumbhaka,
A few more seconds.
See if you can find peace and stillness.
And controlled exhale out the nose.
Start to breathe normally and reconnect with what your intention is for the day.
Put it in a sentence and try to have that sentence be an I can or I will,
Something that indicates that you are living what your intention is,
An affirmation that you can use to make sure that you're living to your own expectations.
Take three deep breaths and repeat your intention once or twice for each breath.
You may do this breath anyway that feels good and when you're finished,
Start to let your mind quiet and we'll take a few moments,
A few breaths in silence.
Take a deep breath down into your belly.
Start to wiggle your fingers and your toes,
Move your tongue around in your mouth.
Start to weaken more of the body through the wrists,
The ankles.
Maybe you move your jaw up and down.
You can stay where you are or you can come to a devotional position.
Take your palms to your heart.
May all beings be happy and free and may my happiness and freedom contribute to the happiness and freedom all around me.
Thank you for practicing and have a wonderful day.
