Morning Routine

This guided morning routine, in 3 parts, sets you up for a great day. It starts with a short breathing exercise, followed by movement ending with a short meditation, focusing on an open heart and gratitude. this practice can be done right after you wake up, to set the right energy for a new day.

Transcript

Good morning and welcome to this morning routine.

I invite you to find a space where you can reach your arms up and out,

A mat or blanket to stand on,

But not necessarily.

You could be wherever it is comfortable for you.

We start with standing with our feet hip distance apart.

Bring your awareness fully into your feet and start to root down through all four corners of your feet and stand up tall.

Your arms are down by your sides.

This routine is three parts.

We start with the breath,

Then a little bit of movement and a short meditation.

You can do the whole routine or,

Of course,

Feel free to cut it short.

Now let's start.

Bring your awareness to your breath.

You can keep your eyes open or close them gently,

Whatever is more comfortable.

If your eyes are open,

Keep your gaze steady over the tip of your nose.

Start to notice your breath and how it moves in and out gently through your nostrils.

Now consciously start to deepen your breath,

Controlling every inhale and each exhale.

Now follow my counting.

Inhale deeply on one,

Two,

Three,

Four.

Exhale on one,

Two,

Three,

Four.

Inhale on one,

Two,

Three,

Four.

Exhale on one,

Two,

Three,

Four.

Inhale on one,

Two,

Three,

Four.

Exhale on one,

Two,

Three,

Four,

Five.

Inhale on one,

Two,

Three,

Four.

Exhale on one,

Two,

Three,

Four,

Five.

Inhale on one,

Two,

Three,

Four.

Exhale on one,

Two,

Three,

Four.

Three,

Four,

Five,

Six.

Inhale one,

Two,

Three,

Four.

Exhale one,

Two,

Three,

Four,

Five,

Six.

Inhale one,

Two,

Three,

Four.

Exhale one,

Two,

Three,

Four,

Five,

Six,

Seven.

5-6-7.

Inhale,

1-2-3-4.

Exhale,

1-2-3-4.

5-6-7.

Inhale,

1-2-3-4.

Exhale,

1-2-3-4.

5-6-7.

5-6-7.

Inhale,

1-2-3-4.

Exhale,

1-2-3-4.

5-6-7.

Inhale and come back to your own rhythm of breath here.

Keeping the breath deep and keep focusing on a slightly longer exhale,

But establishing your own natural rhythm of a deep conscious breath.

From here,

Feel free to stop your practice or continue with me.

Allow your eyes to open if they were closed.

Continue to breathe deeply and connect breath and movement.

We start with an inhale,

Reaching the arms up over the sides,

Palms touch,

Gaze up and exhale.

Bring your hands down through the center of your body.

Follow your hands with your gaze.

Allow your hands to come apart at the center and reach out to both sides again,

Keeping your gaze on your right hand.

Inhale,

Reach up over the right side again,

Palms touch,

Exhale,

Come down through the center,

Eyes on your hands.

Gaze towards your left hand as you bring the hands apart again and you inhale,

Reach up over the sides,

Palms touch.

Gaze is on your hands,

Come down through the center.

Inhale,

Over the sides,

Following your right hand again,

Lift up,

Palms touch,

Exhale,

Come down through the center.

Gaze towards your left hand as you reach up over the sides again,

Palms touch over your head,

Gaze up,

Exhale,

Come down through the center again.

Inhale,

Follow the gaze of your right hand,

Lift up,

Exhale,

Come down through the center,

Eyes on your hands.

Inhale,

Hands come apart,

Follow your left hand,

Reach up over the sides,

Palms touch,

Gaze on your hands.

Exhale,

Come down through the center,

Hands in front of your heart.

Allow your eyes to close for just a moment here.

One deep inhale and a long slow exhale.

Inhale,

Open your eyes again,

Exhale slowly.

Inhale,

Now reach up over the sides again,

Palms touch,

Gaze up,

Exhale and fold forward.

Bring your hands down next to your feet,

Knees can be bent,

Your head is relaxed.

Inhale,

Lift the torso halfway to a straight back.

Keep your head in line with your spine,

Bring your hands onto your shins.

Exhale,

Fold forward again and relax your head to hands down.

Inhale,

Now lift all the way up to standing,

Arms up over the sides,

Palms touch,

Gaze up and exhale,

Fold down again,

Hands next to your feet.

Inhale,

Lift the torso halfway,

Straight back,

Head in line with your spine,

Hands onto your shins.

Exhale,

Fold forward again,

Relax the head.

Inhale,

Lift up to standing,

Arms reach up over the sides,

Palms touch,

Gaze up and exhale,

Folding down again,

Hands next to the feet.

Relax the head,

Knees can bend.

Inhale,

Lift up halfway,

Straight spine.

Exhale,

Fold down,

Head relaxed.

Inhale,

Reach up over the sides,

Palms touch,

Gaze up.

Exhale,

Fold forward again,

Hands next to the feet,

Knees can be bent,

Head relaxed.

Inhale,

Lift up halfway,

Head in line with your spine,

Hands on your shins.

Exhale,

Fold forward again,

Relax the head.

Inhale,

Reach up to standing,

Arms up over the sides,

Palms touch,

Gaze up.

Exhale,

Last time,

Fold forward,

Hands next to your feet,

Bend the knees.

Inhale,

Lift up halfway,

Straight back,

Head in line with your spine.

Exhale,

Fold down deeply,

Relax the head.

Inhale,

Reach up to standing,

Palms touch over your head,

Gaze up and exhale,

Bring the hands down in front of your heart.

Close your eyes here,

Deep inhale,

Long slow exhale.

Feel the energy flowing through your entire body.

Take one more deep breath here,

Slowly exhale.

Inhale,

Allow your eyes to open.

Exhale,

Release your arms by your sides.

Again,

Feel free to stop your practice here or continue into a short meditation with me.

For the meditation,

Find a comfortable seat.

This can be on your bed,

On a mat,

On a cushion,

On a chair,

Wherever you feel comfortable.

Once you've found your comfortable seat,

Relax your hands on your thighs or your knees,

Draw the palms to face upwards and allow your eyes to close.

Feel how all the little muscles around your eyes relax and now let this wave of relaxation continue through your entire body.

All facial muscles release,

Your throat and neck are relaxed.

Release your shoulders just a little more.

Your back is straight but relaxed.

Your chest and abdomen are fully released.

Your hips are rooting down.

Your legs and your feet are relaxed.

Now bring your awareness fully on your breath.

Notice the gentle flow of air in and out through your nose.

With your next inhale,

Travel inside towards your heart center following your breath.

Connect with your heart,

Maybe feel your heartbeat,

The energy,

Breathing in and out through the heart.

With each breath,

Feel how you create more space and energy.

Stay here and continue to visualize your heart opening with each breath,

A shining golden light that starts to glow and spread through your entire body,

Breathing slow and steady.

Allow the light to spread out all around you.

Keep focusing on your breath,

The space you create,

The warmth.

Continue breathing.

Any thoughts the mind might bring up,

Let them pass,

Coming back to the space you create,

The warmth,

The light.

Fully bring the awareness back to your heart center.

Breathe just a little deeper.

And now bring something or someone to your mind who you are grateful to have in your life.

At this very moment,

The first thing,

The first person.

And with each breath,

Allow the gratitude to become bigger and bigger.

Allow this gratitude to bring a smile onto your face.

Breathe just a little deeper.

Bring your hands together in front of your heart.

Start to bring your awareness back to the room you're in.

Take your time.

Say thank you for this new day.

And thank yourself for taking the time this morning for this little morning routine.

Thank yourself for the life you live and who you are.

In your own time,

Open your eyes when you're ready and get to start your day.

I wish you a wonderful day and I thank you for letting me guide you.

Namaste.

Reviews

This is perfect. I love the Heart Math technique at the end ❤️

Thank you for this lovely moving meditation! It helped me kickstart my day.

Loved this simple routine. Ready to start my day! Thank you. Wonderful calm gentle voice.

Absolutely beautiful. Thank you 🌺🙏🏻

If guided meditations were sweets, i think this would be a fresh scone, or a similar pastry. Warm, sweet and easily digestible. A fantastic, balanced beginning for your morning.

I am currently trying to develop a morning routine for myself and what you have created here is a perfect addition to it! Thank you so much. I would like to see more sessions like this in the app.

Excellent way of starting the day. Thank you for this.

Lovely! Thank you for sharing this beautiful routine with us! Namaste🙏