Hello and welcome.
It's Faye here and I'm here to guide you through an easy morning and gentle movement meditation to help kickstart the day on the right foot.
Begin by sitting in a comfortable position.
Settle in to your seat.
Soften the gaze to the tip of your nose or close them fully and find grounding in your sit bones.
Feel your spine lengthen as you gently extend from the crown of the head.
Soften your shoulder blades down your back,
Finding space between the ears and shoulders.
Bring awareness to your breath.
Without judgment,
Where do you feel your breath the strongest?
Is it in your belly,
Your chest,
Or your throat?
What does your breath sound like as it flows through your body?
Begin to deepen your breath,
Inhaling slowly through the nose and just as slowly releasing it from the mouth.
On your next inhale,
Take note to appreciate the new day,
Reminding yourself that every morning is a new beginning.
As you exhale,
Release any fears or concerns you may be holding to from the previous day or perhaps anticipation of what is ahead.
Focus on the now.
All that matters in this moment is you and your breath.
Inhale slowly and deeply,
Appreciating this breath in time you have made for yourself.
And as you exhale,
Imagine the stress,
Fears,
And never-ending checklist melting away,
At least for this moment.
Inhale the feeling of peace.
Allow yourself to feel this in every part of your body.
Exhale,
Releasing anything that does not serve you in this moment.
Inhale strength and resilience.
Exhale worries and any other thoughts that may stop you from being fully present.
Begin to inhale deeply through the nose.
Exhale through the nose with sealed lips.
Place one hand over your belly and one over your heart.
As you take a slow,
Deep inhale,
Feel your belly begin to slowly inflate like a balloon.
As you exhale,
Feel the belly draw back towards the navel,
Emptying out all of the breath.
As you draw in more breath,
Feel the expansion of your belly and feel that same expansion begin to climb up your rib cage.
Pausing at the top and then exhale,
Feeling the rib cage contract and the belly draw back towards your spine.
One more time.
Find a deep,
Steady inhale through the nose,
Filling up the belly and the rib cage,
And then slowly releasing by relaxing the ribs back down and the belly drawing to the back of your spine.
You can place your hands wherever comfortable and continue this breathing pattern of breathing in and out of the nose,
A return to a breath that is comfortable for you.
On your next inhale,
Slowly begin to melt the right ear to the right shoulder.
Exhale,
Releasing any tension hiding in the face or the jaw.
On your next inhale,
Slowly lower your chin to your chest.
Exhale and let it all go.
Inhale your left ear to your left shoulder and exhale,
Releasing all of the breath.
Return your chin to the chest,
Finding one breath in through the nose and out of the mouth.
Continue breathing and moving in this slow half circle to gently wake up the neck.
This is helpful to reduce the stiffness around the shoulders,
Back of the neck,
Eyes,
And head.
This slow movement is great for those who may spend long hours seated at a desk or a job that puts strain on the neck and shoulders.
As you return to center,
Inhale your arms up to the sky.
You can raise them as high as it is comfortable for you.
As you exhale,
Allow your shoulders to melt down your back,
Creating space between the ears and the shoulders.
On your next inhale,
Gently hold the left wrist with the right hand.
And as you exhale,
Bend to the right and create space in the left side body.
On your next inhale,
Return your hands back to center and exhaling your shoulders back down and away from your ears.
Hold the right wrist with the left hand and begin to bend gently to the left,
Opening up the right side body.
Breathing back to center and exhaling to draw your shoulders back down,
Away from your ears.
Begin to stretch two more times at your own breath.
Exhale.
Return back to center and allow your hands to rest comfortably in your lap.
Inhale through the nose and exhale deeply through the mouth.
Begin to think back to a time that brought you a lot of joy.
One of the happiest moments in your life.
Where were you?
What could you see?
What could you hear?
And most importantly,
What could you feel?
Perhaps you felt weightless yet strong.
A warm feeling of love and compassion.
Or maybe a radiating energy that expanded from your heart to the tip of your toes and to the crown of your head.
I invite you to embrace these blissful feelings and positive energy throughout your entire body.
Take note of how you feel at this moment.
Now take these feelings and begin to think of the items you want to accomplish today.
The ones that are most important and pressing.
Imagine yourself working through one task at a time with great ease,
Confidence,
And joy.
Acknowledge that you and only you have the power to choose how you react to the day ahead.
I'm inviting you to set an intention for the day.
Who do you want to be?
What value or values do you want to honor today?
Maybe it's a word or a phrase.
Perhaps it's trusting yourself.
Knowing that you have all the answers you need to accomplish all of the day's tasks.
And if you don't,
You will find it with ease.
Breathe in deeply through the nose.
And exhale out through the mouth.
One more time.
Inhale deeply.
And exhale audibly.
Say to yourself today is going to be a great day and that you have the strength and the ability to achieve what you need to achieve today.
Bring your attention back to your surroundings.
And when you're ready,
Slowly blink open your eyes.
Allow yourself to find joy in the rest of the day.
Thank you for meditating with me today.
Namaste.
