Good morning.
Welcome to this new day.
Each morning we wake up with a different emotion,
Maybe different thoughts going through our mind,
A different feeling in our bodies.
Some mornings we can wake up feeling the energy of the fresh start of the sunshine coming through the clouds or the sun on a clear day,
While other mornings we wake up with a heaviness,
Perhaps of grief or anger or stress over some unresolved event or worry.
But one thing we can always come back to is our breath.
Start by taking a deep breath in through the nose,
Exhale with a sigh through the mouth.
Your breath follows how you feel,
How you think,
How you process.
When you're not paying attention,
It may shorten,
It may lengthen.
But when you bring awareness and consciousness to the breath,
You can encourage and create shift in your own body,
In your own emotions,
Your own process.
There is so much power in breathing.
So we'll start today and you can choose whether it feels more comfortable to lie on your back face up,
Perhaps with a pillow under your knees to support your low back.
And then you can start to feel the energy of your breath in through the nose and receiver.
Now,
If you're feeling alone or tense beneath your feet,
See your breathord.
If your body tells you… you can go out on your own,
Put on a mattress and sit up tea at night or you can film your breath in between the Ń and Do any little adjustments you need,
Giving the body permission to know that whether it's restless or not,
You are respecting it and you are asking for some moments of stillness with it.
The next few breaths,
Breathe in through the nose and out through the mouth.
And we'll do a rotating breath,
Inhaling to the count of four,
Holding the breath in to the count of four,
Exhaling to the count of four,
And then holding the breath out to the count of four.
This is calming to the nervous system and it gives the mind something to focus on so that you can quiet the mind.
So before we start,
Take a deep breath in,
Exhale with a sigh,
Letting go of any tensions,
Any need to process any information right now or emotions.
Close your eyes and from a place of smiling from the heart,
Begin to inhale,
One,
Two,
Three,
Four,
Hold the breath in,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold the breath out,
Two,
Three,
Four,
Inhale,
Two,
Three,
Four,
Hold the breath in,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold the breath out,
Two,
Three,
Four,
Continue this on your own in a moment of quiet.
Slow for just about.
.
.
You are free to continue breathing in this way if it resonates strongly with your body and your breath and your mind.
Otherwise take a pause once again,
Take a deep breath in through the nose.
Exhale through the mouth.
With your eyes still closed,
Notice how spending a few moments with a gently controlled breath,
Notice the effect on your body.
Bring awareness to the center of your chest and like the sunshine gently warming the day,
Invite the sunshine into the center of your chest permeating through all the torso,
All the way through to the back,
Into the wall or the bed.
Once again enjoying any pets you have.
Feel a smile from your heart.
Smile from the heart.
Allow this smile to move through your whole body.
Imagine you can feel it moving out to the fingertips.
Feel it moving down your entire spine,
All the way to the tailbone and the hips,
All the way up into your head and skull.
Feel the smile sourced from your heart as you imagine it moving through your belly,
Clearing every organ,
Every connective tissue,
Every muscle,
Bone,
Blood vessel,
Bringing in new perspective,
New ideas and a new sense of understanding your human experience.
The intention to smile from the heart is unconditional.
It never has to be based on how bad or good you're feeling,
Whether you enjoy or don't the thoughts that are moving through your head,
Whether you have pain or not.
It is never based on any event that is going on in your life.
The intention of smiling from the heart is just that.
Enjoy where your imagination can take you as you breathe the smile into this moment.
Today is a new day.
The next time you breathe,
It's a new breath.
This next time you smile,
This is a new smile.
Allow this moment to be exactly what it is and invite your heart to have more moments of smiling throughout this day.
Feel free to sit for a few more moments in silence,
Enjoying this moment or gently start to move your body.
Open your eyes,
Bring awareness to your surroundings and begin anew.
Thank you so much for joining in today's meditation.
Many blessings.
