Saturday Start Up

Wake up with a smile, let go of your busy week, and transition to the weekend with greater ease, balance, and calm. This meditation includes some very gentle movement. Please honor the limitations of your body when you do this.

Transcript

Good morning.

Transitioning from a busy week to the weekend can be a bit tricky,

Especially when the weekend holds its own to-do list.

Just acknowledging the to-do list in your head and watching any urges to jump up and get on with your day and just pressing the pause button for now and leaving it to the side.

This is a time to cultivate some balance and calm and a bit of inner wisdom to start the weekend.

Think of it as eating a good breakfast to start your day.

So start off by standing with your feet a hips width apart,

Breathing in,

Then breathing out again.

Loosen your shoulders and give your whole body a shake,

Shaking off that tiredness and any tension you might have from the week.

Now breathing in,

Slowly bringing your hands out from your sides,

Palms facing up and slowly bringing your hands together above your head.

Then breathing out,

Now breathing in and stretching up,

Really feeling that stretch.

Then breathing out,

Allowing your hands to come down by your sides,

Loosening your shoulders and coming to standing.

And once again,

Slowly bringing your hands out from your sides,

Coming over your shoulders and bringing your hands together above your head,

Really stretching up and breathing into that stretch.

And slowly bringing your hands back down by your sides.

And now we're going to do a shoulder roll.

So as you breathe in,

Bringing your shoulders up towards your ears,

Bringing them back behind you so your shoulder blades come together.

Breathing out,

Bringing your shoulders down and then forwards in front of you.

So doing this again,

Breathing in,

Shoulders up towards your ears and back and breathing out,

Coming down and then forwards in front of you and continuing to do this.

And now we're going to do a neck roll.

So just being mindful as you do this of any limitations in your body.

So just being gentle and only going as far as you feel is comfortable.

So bringing your right ear towards your right shoulder.

Then rolling your head gently back and bringing your left ear towards your left shoulder.

And then gently bringing your chin forwards.

Just rolling your head round slowly in your own pace in as big a circles as you feel is comfortable.

And now gently bending your knees and taking your seat,

Either on a chair,

Meditation cushion or bench.

So making yourself comfortable as you move into your sitting meditation posture.

So just starting by noticing that transition from standing to sitting and just checking in with your body,

Seeing what you notice.

And now gently tuning into your breathing,

Taking a deep breath in,

Slowly breathing out and then gently placing your attention on your whole body as it rises and falls as you breathe.

And as you breathe in,

Beginning a new day,

A fresh start.

Breathing out,

Letting go.

Breathing in energy,

Vitality and warmth.

And breathing out,

Anything that you might still be holding onto this morning and continuing And now imagine a pebble dropping down into your deep pool of awareness and asking yourself this question,

What do I need right now?

Really letting the question settle for a moment.

Then you might listen to your body for the answer.

Maybe it's rest,

A good breakfast,

Some exercise or maybe something comes up that you really enjoy doing.

Something that gives you a sense of achievement or enjoyment.

So just noticing your response to this question.

And all the while breathing with your body and settling into this meditation.

And now ask yourself again,

Letting that pebble drop deeper into your pool of awareness.

What do I need right now?

Just allowing the answers to come.

And if they don't,

That's it.

You're also sowing seeds of awareness right now.

And now take another deep breath in and really feeling your body as a whole as you sit.

Breathing out,

Loosening your shoulders and then gently opening your eyes as we end this meditation.

And now you're ready to enjoy your weekend.

Make sure you make some time for yourself to have fun,

Recharge or do whatever works for you.

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Reviews

Another lovely meditation Andy! Thank you for creating this space to transition to the weekend with calm and focus 🧘🏻✨🌱🌻🪴🪷

It’s hard to find a bad Andy Hobson meditation. This one will now be in my weekly rotation. Love it. 🥰

Love this teacher! Simple, clear and nutrtious is how I would describe this track. Nga mihi maioha thank you with appreciation from Aotearoa NZ 💙⭐

Thank you for the startup meditation. Great for the weekend!

Nice little practice, perfect for Saturday morning. I enjoyed the physical stretching and the reminder to notice my own needs.

Great to start this Saturday with a standing meditation. I didn’t want to get out of bed initially but so glad I did 😁 Thank you 🙏

Just what I was looking for this morning, thank you!

This was such a refreshing way to start my weekend; thanks Andy🙏🏻🌺

Andy always has such approachable sessions, like a friend sharing time and making your day a little better. Thank you

A great way to start the day. Always a pleasure to listen to Andy.

I love the combination of stretching, breathing and meditating !!!🙏🏼☀️

This is a great meditation not only to transition to the weekend but for any day.

Very nice start of the weekend, and a good reminder to do something that gives energy tot recharge. Thanks Andy 🙏🏻❤️

Loved it. Can we please get the music released on it own? It’s beautiful Andy x

Love starting with gentle movement before getting into a seated meditation, thank you sharing this practice.

Thanks for posting and getting my day off to a calm start.

🌞 Buenos días hermanos y hermanas ... This isn't just for Saturdays. Of all the "morning" practices I've done, this is the one I return to the most. There's a lovely gentle guided stretching sequence at the beginning followed by a breath focused centering meditation .... Hits the spot for me every time👌

Lovely start to the weekend

Felt good, much needed after this week
Thank you