Let's meditate.
Good morning and welcome to your everyday meditation.
Go ahead and find a comfy seat with your spine long,
Your heart proud.
If there is an essential oil you'd like to bring into your meditation,
You can rub it in your hands or your wrists and taking the smell in through your nose as you settle into your seat.
We will begin meditation with the ring of one bell and we will seal meditation practice with the sound of three bells.
Take a deep inhale through your nose,
Feeling the heart expand the upper back as well and open mouth,
Release it out,
Cleaning your energy from last night.
Twice more like that.
Deep slow breath in,
In,
In,
Pause.
Deep exhale out,
Out,
Out.
Slow last deep breath in.
Let it all out through your mouth.
Next inhale,
Sweep the arms above your head,
Invite the gaze to follow and the palms to touch and on your exhale,
Bring your hands to your heart center.
Raise the hands on your thighs and invite the eyes to close if you haven't yet.
Arriving into your body into the present moment.
With your eyes closed,
The attention goes to the point in between your eyebrows and slightly above your third eye.
You begin to relax the eyelids to soften the jawline and to relax the shoulders back and down away from your ears.
Letting the crown of the head expand and reach towards the sky,
Feeling the back of your neck getting long.
Bringing the attention all the way down through your root,
Rounding through the seat bones this time and elevating the energy once more all the way up through your crown chakra,
The crown of your head.
Invite the palms to face down and touch your thighs.
Invite the fingers to begin to spread wide,
Sensing the warmth in your skin,
Taking in the noises of the surroundings.
With every inhale,
You bring this bright white light in through your nose,
Running down through the spine and then on your exhale,
You release it out,
Out,
Out.
Do this a couple of times on your own,
Feeling this bright light running in through the nose and feeling the energy from within renewing,
Refreshing.
Cleaning your energy from last night,
The dreams or any residual energy from the day before.
Notice how with every breath you take,
The heart grows a little bit more proud.
Just begin to deepen your breaths,
Taking deep slow inhales through your nose,
Sipping a tiny bit more air at the top and open mouth release it out,
Out,
Out,
Twice more long deep inhale.
Release it out through your mouth.
Last one,
Slow deep breath in,
In,
In,
In,
Pause.
Patiently release it out through your mouth,
Emptying everything out.
Now sealing your lips and bringing your breath in and out through your nose.
Relaxing shoulders and any tightness you might be feeling in your body.
Enjoying simply being here with yourself,
Sitting in silence,
In stillness.
Feeling grateful for the new day.
Feeling grateful for what it is and for what it's not and inviting yourself to be fully present right here,
Right now.
Now ask yourself,
What do I need today?
What do I need for the day?
Do I need to ground?
Do I need creativity?
What do I need?
Choosing a word and becoming specific.
Bringing that word of that feeling that you need today.
Bring it to the forefront of your mind and invite it to take over your whole body.
From your bones to your muscles to the outer skin,
You begin to embody that feeling.
Knowing that it is already yours and you are already that.
Knowing and accepting that you have what you need to conquer the day.
Continue your inhales and exhales through your nose.
Continue reaching the crown of the head high to the sky and continue to keep the heart proud and open.
Begin to flip the palms to face the sky.
This time is a time to tell the universe that you are willing to receive and you are willing to give once more.
Bring your hands to your heart center and bow the chin to your chest.
In Anjali Mudra,
Your hands in prayer,
You begin this day bowing to your own divinity and your own humanity within.
Knowing that what you need,
It is already yours and you are already that.
Begin to rub your hands together against each other,
Building some energy.
In your next exhale,
Bring the palms to face away from you,
Sharing this energy with the world.
And once more the hands in prayer to your heart center.
Take a deep inhale through your nose.
Release it out through your mouth as you bring the hands back down to your thighs.
You bring the chin to your chest once more.
Order the eyes open and begin to rub your hands up and down your thighs.
I know you will have a beautiful day.
Thank you.
