Good morning,
My name is Dani and welcome to your morning body wake up meditation.
This practice will gently awaken your body and help you start the day with a sense of energy and alignment.
Find a comfortable space to sit on a chair or the ground with your spine straight and your feet grounded.
Let's start by taking a few deep breaths in through the nose and out through the mouth,
Releasing any tension or stiffness from the night.
Let's start by gently rolling the shoulders.
Inhale as you lift your shoulders up towards your ears and exhale as you roll them back and down.
Repeat this a few times following the rhythm of your breath and feeling the muscles in your shoulders loosening up.
Now reverse the direction.
Inhale as you lift your shoulders up and exhale as you roll them forward and down.
Let each movement be slow and mindful,
Releasing any tightness as you go.
Lovely.
Now bring your focus to your neck.
Inhale deeply and as you exhale gently tilt your head to one side,
Feeling a stretch along the opposite side of your neck.
Breathe into the stretch.
On your inhale,
Bring your head back through center and as you exhale tilt the head on the other side.
Breathe deeply and allow your neck to release any tension.
Repeat one more time each side if you like.
And then gently bring your head back through center.
Now on your next inhale,
Lift your arms overhead,
Stretching your fingers towards the sky.
Feel the length in your spine as you stretch up.
As you exhale,
Let your arms back down to your sides.
Repeat this movement a few times.
As you inhale,
Stretch up.
As you exhale,
Release down.
One more time.
Inhale,
Bring your arms up.
Gaze can follow.
And as you exhale,
Release them down by your sides.
Now bring your arms up one more time.
Hold them overhead for a moment.
Grab your right wrist with your left hand.
Inhale and as you exhale,
Side bend towards the left side.
Take a deep breath here.
Feel your hips rooting on the mat or the surface beneath you.
And you're opening and expanding.
Inhale,
Come back through center.
Switch your grip.
And as you exhale,
Side bend towards the right.
Create length as you inhale.
Feel the stretch as you exhale.
Now inhale,
Come back through center.
And as you exhale,
Release your arms and relax your shoulders.
Now place your hands on your thighs or on your knees.
As you inhale,
Arch your back slightly,
Open the chest and look up.
As you exhale,
Round your back.
Draw the chin towards your chest in a gentle stretch.
Continue this Cat-Cow movement as you inhale,
Lift and arch as you bring your hands closer to your hips.
And as you exhale,
Round and release,
Hands towards your knees.
Repeat this a few times.
And just move in any direction that feels good for your body right now.
Synchronize the movement with the breath.
Feeling the stretch through your spine.
When you're ready,
Come back to a neutral spine.
Now bring your focus to your legs.
Stretch one leg in front out of you.
Flex your foot,
Pointing your toes up towards the ceiling,
And feel the stretch along the back of your leg.
Hold for a breath and then point your toes forward,
Stretching the front of the leg.
Repeat this a few times,
Moving mindfully.
Now switch to the other leg and repeat the same stretch,
Flexing the foot and pointing your toes as you wake up the muscles in your lower body.
And finally,
Bring your awareness to your feet.
Whether you're sitting on a chair or in a cross-legged position,
Press your feet into the ground.
Feeling the connection with the earth beneath you.
Take a deep breath in,
And as you inhale,
Imagine any remaining tension or stiffness flowing down through your legs and out through your feet,
Grounding you.
At the same time,
Feel an upward energy shooting up through the crown of your head,
Allowing you to sit up nice and tall.
Take one last deep breath in,
Filling your lungs with fresh energy for the day.
And as you exhale,
Let your body fully relax.
You are now awake and grounded,
Ready to move into your day.
Thank you for taking the time to meditate with me this morning,
Wishing you a fantastic day ahead.
