So,
Find a comfortable seated position,
Close your eyes and take a deep breath in through your nose,
Feeling your lungs expand and exhale fully releasing any tension in your body.
Begin to ground yourself in this moment knowing that this time is for you to connect with your heart,
Your body and your intentions for the day.
So just keep breathing in through the nose,
Exhale through the mouth,
Inhale through the nose and exhale through your mouth.
As you continue with this grounding breath,
Bring your awareness to each part of the breath,
The inhalation,
The pause after the inhalation,
The exhalation and the pause after the exhalation.
Breathe deeply in through the nose,
Expanding the chest and exhaling slowly through the mouth.
With each inhale,
Feel your chest gently open and your spine grow taller.
With each exhale,
Let go of any tension or resistance that you might be carrying and repeating this breath cycle for the next minute,
Allowing each breath to flow naturally.
And beginning to activate your heart,
You can bring your hands to your heart,
One resting on the top of the other,
Begin to visualize a soft warm light radiating from the center of your chest.
Inhale as this light is the energy of love,
Compassion and openness.
And with each inhale,
Feel this light grow bigger and more expansive,
Filling your entire chest with warmth.
As you take the exhale,
And with each exhalation,
Imagine this light spreading outward,
Radiating through your body,
Into your arms,
Your legs,
And up into your head.
Let it fill every cell,
Bringing a sense of peace and connection.
Inhale,
Filling your body with this light,
Filling each cell and bringing this sense of peace and connection.
And slowly exhale,
Imagining this light spreading outward,
Radiating through all your body,
Into your arms,
Your legs,
And up into your head.
And silently affirm,
I am open to receive love and give love freely.
I trust in the wisdom of my heart to guide me through all challenges today.
I am resilient and I am prepared to face whatever comes my way.
Inhale deeply through both nostrils,
And slowly exhale through your mouth.
Starting this body awareness,
As your heart center remains open and glowing,
Now shift your awareness to your body.
Begin by scanning your body from the top of your head to the tip of your toes.
Feel your body softening with each breath,
Allowing your muscles to relax and release any tension,
And say silently to yourself,
My body is strong,
Flexible,
And capable.
I trust the intelligence of my body to support me throughout this day.
My body responds lovingly to my thoughts and intentions.
And visualize each part of your body in perfect harmony,
Moving fluidly and responding to every need without effort.
Know that your body is your ally,
And always working to support your well-being.
Inhaling slowly,
Exhaling softly.
And this is the moment for setting the intention for the day.
So bring to the mind any obstacles,
Challenges,
Or resistance that you might face today,
And rather than fearing them,
Imagine yourself moving through these challenges with grace and determination.
And silently affirm,
I am determined to achieve greatness today.
I choose to respond to challenges with calm,
Clarity,
And strength.
The most important words I will hear today are the words I say to myself.
And imagine yourself moving through your day with ease,
Standing tall,
And embracing each experience as an opportunity for growth.
Inhale deeply,
And exhale softly through your nose or your mouth.
And take a deep breath in,
Feeling the expansion in your heart,
Body,
And mind.
And exhale fully,
Releasing any remaining tension or doubt.
And so let's close our practice,
And when you feel ready.
So slowly open your eyes,
Carrying the energy of this meditation with you into the day.
And know that you are strong,
Capable,
And supported,
Both by your body and your heart.
Inhale slowly through your nose,
And exhale softly through your nose or your mouth.
The light in me sees and honors the light within you and all beings,
From my heart to yours.
Namaste.
