Welcome to this short morning meditation.
Let's take a moment here and close down your eyes.
Sometimes even as we wake up your attention may already be pulled into a million directions,
Seeking distractions,
Reaching for something.
Just for a minute return to yourself.
Feel the eyelids become heavy.
Allow the shoulders to soften down.
On the next inhale feel yourself being pulled up towards the heavens,
The spine elongating,
The heart lifting.
And as you're exhaling with a sigh allow the shoulders to drop just a little more.
Feel the root,
The base of your spine grounding heavy against the earth.
Just allowing your awareness to settle inward.
Don't try to run from the mind escaping the thoughts.
And allow it all to just be here without distraction.
Become aware of the physical sensations of your body,
The weight of your thighs pulling against the earth,
Maybe the weight of your hands on your knees or in your lap.
Notice any tension,
Any tightness.
Notice the temperature.
Maybe there is a tingling sensation.
Try not to change anything you're feeling right now.
Take a deep breath in through the nose,
Feeling the belly rise,
The chest expand.
And as you're exhaling through the nose finding a little bit more softness,
Allowing for the tiniest softening of your muscles.
Another deep breath in through the nose and then hold the breath at the top just for a moment.
Notice that little space and exhaling fully feel as the navel draws in towards the spine.
And now bringing the awareness from your physical sensations to your inner state of being.
Anything that you're feeling right now,
Maybe you're anxious or nervous,
Sad or content,
Numb or vibrant,
Know that it's okay.
Just allow it to be without trying to change it.
Continue focusing on the breath,
Those gentle rise and falls of the belly,
Of the heart.
And whatever you're feeling,
See if you can inquire a little bit deeper about that feeling.
Where does it sit in your body?
Does it have a color?
Does it have a shape?
Does it come with a physical sensation?
Sometimes when we're anxious there is contraction or a tingling or a vibrancy when we feel nervous.
Just bringing more awareness around how you're feeling this morning.
And placing one hand now on the part of your body where you feel that feeling,
Maybe even both hands.
And instead of running from it,
Instead of contracting,
See if you can create a little bit more space here.
Breathing more space into that body part.
And imagine your breath,
A life force,
The prana that is coming in through your nose into your body,
Into your hands as healing white light that you're transmitting back toward yourself.
And allowing that white light to enter your body,
To envelop those feelings,
Those physical sensations.
Each breath an invitation to soften just a little bit more.
If you're finding any hard edges,
Maybe they're even spiky or like a yarn ball of yarn.
Just allowing yourself to be with that.
Just like waves softening the rock,
Softening the hard edges.
Just allowing that to gently soften you.
Breathing long and deep,
Staying the observer.
Let's take three more deep breaths here.
And let the last breath be a really deep one,
Really filling your entire body,
Filling every cell until you think that you can possibly breathe in more air.
And then breathe in just a tiny little bit more.
And as you're exhaling,
Fully releasing now,
Bringing both hands over your heart and set an intention for today.
Making a wish for your heart,
Letting that white healing light penetrate through the cracks of your heart to the core of your heart space.
And offering a word of gratitude toward yourself,
Toward your body,
Toward your higher consciousness,
To that witness.
And whenever you feel ready,
You can blink the eyes open and continue with the rest of your day.
