Good morning dear!
This is an embodied morning meditation and what that means to me at least is we're not just gonna sit down and watch our breath.
No,
We're gonna deeply feel our body and connect.
We're gonna breathe,
We're gonna move,
We're gonna shake,
We're gonna make noise and it's just gonna take a couple of minutes and I invite you to just let go of all your thoughts.
Like maybe if you're not used to doing this it might feel silly at first but rest assured that you will feel great and yeah just trust my guidance on this one.
We're gonna start by grounding.
No matter if you're standing or seated feel your feet on the ground.
You can also be in a squat position that will even make it more deep.
You will feel more rooted in yourself,
In your body and connected to the earth.
If you can be outside or in your garden even better.
Feeling the connection to the earth and take a deep inhale into your nose,
Into the belly as deep as you can and sigh it out through the mouth.
And one more time become deeply aware of your feet on the ground.
Feel the rootedness into the earth.
Take a deep inhale into your belly through the nose.
Fill it up as much as you can and then sigh it out.
And then as a next step make sure you sit or stand tall.
You make fists with your hand and you're going to start making movements as if you were boxing.
So you punch with your left fist towards the right side and with your right fist towards the left.
And you also move your upper body to the left.
And with every punch you exhale through the nose.
Make sure that your diaphragm is engaged and you will notice the inhale happens automatically.
And we're gonna do this together for about a minute.
So start with the left,
Exhale through the nose and punch to the right,
Right,
Left,
Right,
Left,
Right,
Left,
Right,
Left and keep going.
Try to make the movements bigger with your upper body and keep breathing out.
Keep going and really rotate your upper body.
You can close your eyes and just focus on the breath.
Keep going a little bit longer even if you feel like you can't do this anymore.
Just a little bit.
Last 10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Take a deep inhale,
Hold for a little bit and exhale,
Sigh it out.
Release your hands,
Keep your eyes closed and just feel your body.
Become aware of any sensation,
Any tingling feeling.
Just notice,
Feel this energy moving in your body.
For the next exercise,
You gotta stand up and bend your knees slightly.
Make sure the rest of your body is completely relaxed.
Your shoulders are relaxed,
Your arms,
Your hips,
Your back and then start shaking slowly.
Just make your hips and legs and knees move a little bit.
Let your whole body shake.
Let your arms shake with you.
Let them drop on the side of your body.
If you feel like it,
You can also bring your hands over your head.
Whatever feels most natural and then shake,
Shake your hips,
Shake your butt,
Shake your upper body,
Gently maybe your head.
Keep your jaw relaxed and if you feel like making noise,
Do it and just keep shaking,
Releasing all the tension in your whole body.
Shake,
Shake,
Shake it all out.
Keep going,
Keep your knees bent and feel how all the tension is leaving your body and if any emotion comes up,
Welcome it,
Say hi,
Give it appreciation and recognition.
Just be aware of it.
It's all good.
If you feel silly,
Totally fine.
Just a few more seconds and then find stillness again.
Keep standing and slowly notice how you feel.
Keep your eyes closed,
Feel the energy moving through your body and then gently start swaying from your left foot to your right without any particular rhythm.
Let your body dance.
You can engage your arms into the movement.
Maybe you want to bring them overhead.
Maybe you want to let your spine move forward,
Backward,
Left,
Right.
Just listen to your body,
To your intuition.
There's no right or wrong.
It doesn't matter if the movement is big or small,
Fast or slow.
Just stay with yourself and feel.
Notice any tension,
Any awkwardness.
Just let it be there and gently dance without any expectations.
Just feel your body.
Just be there.
Be there for yourself,
For your body in this present moment and gently,
Slowly come back to stillness.
If you want,
You can sit down again or you just stay standing and for the last part we're going to hum.
Hum is just generally really calming.
You can always do that if you feel nervous,
Anxious,
Stressed.
Just for a little bit you activate your vagus nerve.
You will feel your whole body vibrating.
So I invite you to inhale deeply as much as you can and then with the exhale you keep your mouth closed and you start humming.
When you run out of air,
Just inhale again and keep humming.
If you feel super weird,
You're welcome to close your ears with your thumbs and just stay with yourself and be aware of this vibration in your throat,
In your head,
In your chest,
Everywhere.
Keep going.
Inhale and with the exhale,
Hum.
One last deep inhale and humming it out.
And then whenever you're finished with this last hum,
Again be deeply aware of your body,
Keep your eyes closed and feel the energy moving inside of you,
Inside of your body.
How does it feel to be embodied,
To be aware of sensations in your body,
Of energy flowing?
How are these little tingles?
Aren't they amazing?
How is it to feel this vibration?
And then thank yourself for taking this time to connect to yourself,
To your body.
And notice how you feel,
How you feel throughout the next hours and through the whole day,
How this kind of morning ritual makes such a difference in how you show up for yourself,
In how you show up for others,
In your job,
In your family,
In your daily life.
And I encourage you to do this every morning,
To connect to your body.
It doesn't have to be that long,
You can just be part of this exercise.
It can just be like one thing,
Like shaking or dancing for two minutes.
It will make such a big difference,
Trust me.
So thank you for showing up today and I wish you a wonderful day.
