Good morning.
I'm Amy,
And welcome to this morning meditation to help you connect to your heart and your body.
Begin by sitting comfortably.
Have your tailbone reach down to the earth,
The crown of your head extend up to the heavens above,
And begin by breathing deeply into your belly.
Bring that breath in through the nose and visualizing it passing the lungs,
The inside of your torso,
All the way down to the Dantene,
That place in the center of the body three finger widths below the navel.
And for just a moment continue breathing deeply into through the nose,
Down into the abdomen,
And hold the focus of your awareness on the Dantene.
Throughout the meditation,
If your mind wanders,
That's fine.
It's part of being human.
Gently bring it back and kindly bring it back.
Our goal in this meditation is to simply be without thinking or doing.
Imagine yourself at the beach or at the shoreline.
It can be a place that you know or one that you imagine.
Wherever it is,
Imagine that you're facing east in the pre-dawn light.
You're comfortable and relaxed and yet alert,
Vibrant.
There is nothing to do,
Nowhere to go.
You're simply being present with yourself and the energy of the world as a new day begins.
As you gently cast your glance to the east,
Look for that place on the horizon where the water ends and the sky begins and notice the color of the sky begin to change,
Shifting from a deep blue-purple into a softer purple,
Into a pink-orange-red.
And visualize the water,
That broad swath of energy,
Ebbing and flowing,
Consistently moving and changing,
And yet in so many ways remaining the same.
This is like the ebb and flow of our daily life.
Each day brings new challenges and joys,
And we harmonize with those,
And yet day after day we remain essentially the same.
That wide ocean is patient and weathers all storms.
And now notice the sun slowly beginning to rise up out of that body of water,
Or so it would appear.
That bright,
Vibrant energy that is ours to connect with,
That sun that helps us define when the day starts and when the day ends.
And like that broad ocean,
Each day is slightly different and yet mostly the same.
And notice the almost effortless-like quality as that sun rises up beyond the horizon line.
Breathe into your Dantene.
Recognize your own internal energy,
Your own vitality that is stored in that central place in the body.
And recognize the beauty and strength and grace and vibrancy of that energy that's outside of you.
The energy of the ocean,
The energy of the sun and the sky,
The energy of the earth upon which you sit.
And know that while you take this quiet moment to be present with yourself and present with the beauty of this nature,
You are harmonizing and blending and flowing with all of this energy.
The world is a better place with you in it,
And you are a better person for connecting with the world.
There is nothing to think about,
Nothing to do.
Simply be present.
Continue to breathe deeply as you draw in that energy of the sunrise,
As you notice its colors change,
As you notice the gentle ebb and flow of the water.
Use this gentle sense of connection with the world around you and with yourself as a way to begin your day.
Or if you need to take a break somewhere else throughout the day,
You can use this meditation or this visualization to help you reconnect with your own vitality,
Settle your mind and harmonize with the world around you.
And let's bring this meditation to a close.
With a brief appreciation for the sun that rises every day and your ability to be present with that rising sun and to be present with yourself.
I'll close by sending you best wishes for a harmonious day,
One filled with light and joy and peace.
And I look forward to talking with you again later.
