Good morning everyone.
Welcome to this waking up meditation and we're going to start the day together.
First with a little bit of gratitude and then some body movement.
Gentle body movements to start flowing the energy through our body and we'll start breathing to bring more air to our lungs to start our day together.
Now if you're lying in bed that's okay but I would invite you to sit up maybe up against the back of the bed or if you'd like next to the bed on a cushion on a chair somewhere where you are not gonna fall asleep again.
And so first when we're in our seated position just try to find a comfortable seat imagine that we have a strong back but a soft front able to receive and if you feel comfortable you can gently close your eyes and bring maybe your hands to your knees or clasped together in front of you and I invite you just to do very small movements with the neck.
Some neck circles,
Half circles and also full circles.
And see if you can also slowly become aware of your breath in these movements.
Combining your breath with the movement of your head and your neck.
Maybe moving upwards,
Inhaling and twisting the head back down in front of you.
Exhaling,
Inhaling and exhale.
Bring your head to the other side back down and now you can move in the opposite direction.
Again inhaling on the movement of the head up and exhaling on the movement of the head back down toward the center of the body.
Now you can bring your head to a more neutral position and you take your right hand bring it up towards the sky bring it over to your left ear and gently pull your head and your neck towards your right shoulder.
It's a gentle pull,
We're not pushing,
We're not forcing,
We're just waking up the body.
Slowly feeling a stretch and inhale you can bring your head back towards the center and your right hand down.
And on the next inhale we'll do the left side so bring the left hand up,
Grab around to your right ear and gently tilt your head to the left towards the left shoulder.
Again with gentleness,
Slowly feeling a stretch,
Inhale bring your arms back up and exhale come back to center.
Now we'll do two more movements of the head.
Next one as we inhale open up the chest a little bit and exhale drop the head back towards the back of the body.
Again feeling a stretch in the body,
Feeling a stretch in the back of the neck and if it feels too intense you can always hold your neck with your hands.
And on the inhale come back up to center and exhale here for a moment.
Inhale open up our chest again and exhale drop your chin towards your chest,
The head falls to the front of the body.
You can feel a stretch in the back neck if you feel that you want to deepen the stretch you can gently push on the back of your head down.
And now inhale come back up to the center and exhale here.
Now as we come back into a more still posture see if it feels easier to become aware of your breath.
Inhaling and exhaling fully either through the nose or out the mouth.
And we'll do a few more body movements to wake up the body,
Just gentle movements.
And again inhale so you can bring both arms above your head and exhale drop your right hand down and your left hand comes up over your body tilting over to the right side.
The right hand is either in the floor or on the bed,
Slightly holding you up while we can feel a stretch in the left body.
See if you can reach your fingers a little bit farther towards the sky.
And inhale come all the way back up to center both hands up above the head.
And now exhale left side,
The left hand comes down onto the floor into the bed.
The right hand reaches up over the sky.
Feeling a big stretch in your right side body.
Reaching those right fingers a little bit farther.
And inhale,
Come back up all the way up with your hands.
And exhale,
We're going to twist.
So the left hand is going to come to the right knee.
And the right hand slightly goes behind the body.
And you're going to twist.
Gentle twist.
Don't force anything.
Don't push anything.
And if you'd like on the next inhale,
And exhale,
See if you can deepen the twist a little bit more.
And inhale,
Come all the way back up to center hands up.
And exhale twisted left.
So the right hand comes to the left knee.
The left hand comes behind the body.
And see if you can also turn your head towards the back of your body.
Now inhaling deep inhale and exhale twisting even further.
Inhale,
Come back to center hands above the head.
And exhale,
Hands come back to your knees.
Now you can feel just the subtle movements in our body.
Slowly waking us up.
Noticing our breath.
Now I would invite you to open your eyes.
Just gently become aware of the space of the room.
Maybe looking around a bit.
Noticing really where you are.
And as you go about your day,
You know that you have access to do this at any point in the day.
If you feel you need a moment of calm,
A moment to find your breath,
A moment to stretch.
This practice can be done anywhere at any time.
But for now,
I wish you a beautiful day.
