To begin with just make sure you come to a comfortable cross leg posture using a cushion to elevate your hips higher than your knees and making sure your spine is tall and elongated.
If this posture is not available for you today you can also choose to practice in a chair just making sure both soles of your feet are touching the ground and again your spine is tall and elongated.
Once you have find the posture that works for you today take a moment to just close your eyes and start bringing your awareness inward.
Focus and anchor your awareness in your breath allowing both inhale and exhale to happen naturally through your nose and allowing yourself to relax into your body now I invite you to become aware of all the parts of your body that are touching the earth whether it's your seat bones and your knees or whether it's your feet become aware of that support that is always available to you feel hold safe and grounded in this posture you can even visualize roots coming from your seat bones or from your feet all the way into the earth strongly rooted and connected present in this world continue breathing in and out through your nose now I invite you to do a quick scan of your spine starting from your lower vertebra coming all the way up to the top of your head checking that your spine is tall tacking the chin slightly in and allowing some space on the back of your head to rise and grow a little bit taller having a tall spine and a soft heart relaxing your shoulders relaxing your face and now I'm going to invite you to bring all your awareness to the middle of your forehead to your third eye where your pineal gland is located take a moment here to connect with your higher self that part that it's always seeking to guide you and already knows how everything is going to work perfectly fine how your day and ultimately your life it's always in harmony and synchronicity with the universe I invite you to draw a smile in your face as you feel this deep connection you have to your intuition knowing and recognizing that is always there for you it's just a matter of connecting and checking in with it regularly and from here gently bringing your awareness to your heart space I invite you to bring your left hand on top of your heart and your right hand on top of your left and taking a moment here to just connect with your heartbeat you're welcome to keep that smile or go smile here and just find contentment joyfulness and excitement for this new date ahead right here right now connecting with your breath and with your heartbeat knowing you are always supported and conditionally supported by the earth and you are always guided by your higher self that part within you that is connected with the divine and all comes together right here right now in your heart space so I invite you to bring both hands touching each other in front of your chest and taking a moment to set up one intention for your day whatever comes first into your mind and I invite you to remember throughout the day that no matter what it is in your position to choose to follow your intention and to follow what feels good to you regardless of what is happening outside you're always supported you are always connected with the divine and you always have your reference points which are your breath and your heartbeat go ahead and have a wonderful day
