Welcome to this morning meditation.
I am Femke from Studio Yoga Nidra.
And this meditation will give you everything you need to start your day refreshed,
Content,
And focused on what matters to you.
Because the way you start your day sets the tone for the rest of the day.
Just think of the difference between waking up by yourself with the birds softly chirping and the aroma of fresh coffee or waking up to a beeping alarm clock while it's dark and cold.
Ok,
That's quite obvious,
But think about those more subtle differences.
Like waking up and immediately trying to dissipate all those possible problems that will be thrown at you today.
Or waking up and thinking about a nice moment of the day before or what you're grateful for The way you wake up and the first things we focus on is important,
And that's exactly why I want to guide you through this morning meditation.
This time we're going to meditate in a sitting position.
So make sure you sit comfortably with both feet resting on the ground.
Keep your back straight.
And your hands resting on your lap,
With your palms facing up.
Then close your eyes.
We are going to take Three deep breaths.
Breathe in deeply and fill your body with fresh air.
Hold for a moment.
And then sigh out all the stale air out of your body.
Do that again.
Breathe in the fresh air.
Sense how it's moving through your body your nose,
Your chest,
And hold on for a moment.
And then sigh all the still air and stagnant energy back out.
Do this one last time at your own pace.
Bring your attention to your body.
To your feet resting on the ground.
Feel where your feet touches the ground.
Is it warm?
Is it cold?
Is it hard?
Is it soft?
Then travel up.
Your lower legs.
To your upper legs.
Your seat.
Then move to your lower abdomen.
You're back?
All the way up to your spine moving further to your head.
Traveling down.
Your forehead?
And notice if there's any tension there before you go down to your chest Your arms.
Feel where your hands are touching your legs.
Sense your body as a whole.
Think of two things you are grateful for.
These can be small things or big things.
Boom.
Family-related,
Work-related,
Health-related?
Start with the first one and visualize it.
Bring it to life.
Where were you without me?
What do you hear?
What do you smell?
What do you see?
How does it make you feel?
Enjoy it.
Take it all in.
Then move to the second thing you're grateful for.
Again make it as real as you can.
Really relish it.
Enjoy.
Feel it with all your senses.
Now we're going to set your intention for today.
Listen to what you desire for today.
What would make today a day well spent?
Trying to move beyond the things your mind is telling you?
But feel what's underneath it by asking yourself why it is important.
Feel what arises from inside,
From your heart.
Then state your intention three times to yourself.
As a short,
Positive sentence.
Full of conviction.
Then translate that intention.
Into one specific thing you can do or accomplish today.
One action or decision you can make,
Small or big,
That's up to you.
Taking you one step further down your path.
Towards your intention.
Towards the life you truly desire.
And see it happening.
Really imagine how you will do this,
How you will feel.
This is really important because by visualizing something you are putting the same neurons into action as when you do things in real life.
And so to your brain it's already reality and you will act on it.
Then we're going to return your attention to your breathing to your natural breathing rhythm.
And count down from 5 to 0 with each exhalation.
And feel yourself relaxing,
Feel the peace and the confidence you have in today.
I wish you a wonderful day.
And I strongly recommend you to repeat this morning meditation for at least 10 days.
You'll see how each time the effect of this meditation grows,
And how it can alter the way you go through your days,
Weeks,
And life.
And last but definitely not least,
I want to hear how you experienced this morning meditation.
Was it worth waking up earlier?
Was it worth scheduling it into your busy morning routine?
Let me know,
So we can inspire each other on our growth journey.
Namaste.
