Good morning and welcome to this new day.
To begin this practice,
I invite you to lay down.
Take one hand on your belly.
One hand on your heart.
Take a deep breath in through your nose.
And exhale out of your mouth.
This practice will have some gentle movement,
Some breath work.
Some meditation and intention setting.
But beginning laying down.
We're just waking up in the morning.
Is a beautiful way to bring presence into both your body and mind.
So allow yourself to spread out on the ground.
Back body is fully supported.
With the hand on the belly,
The hand on the heart.
Continue to take some deep breaths.
Let the exhales be long and full.
Creating a little bit of emptiness at the bottom of the exhale.
This practice is inspired by the mantra,
Sat Chit Ananda.
Sat Chit Ananda comes to us from Sanskrit.
And is a beautiful way to set intention for your day.
Sat is truth,
Pure being,
And existence.
Cheat is consciousness and awareness.
And Ananda is bliss,
Joy,
And fulfillment.
Sometimes you may hear the Satchitananda translated as the true nature of reality and of self.
This true nature of reality and self is of being,
Of awareness,
And of bliss.
It's a reminder that each day we can be.
We can be fully aware.
And we can choose bliss.
It's a recognition that truth and consciousness work together.
To create this bliss and this becomes our essence.
So Sat Chit Ananda.
Let yourself rest here on your back.
Breathing in that mantra.
Let yourself notice your own truth.
Become aware of your own pure being.
And your existence.
Each breath here as you lay on your back is a reminder that you woke up this morning.
You have this opportunity to begin a new day.
And the cheat,
The consciousness,
The awareness is also a reminder.
A reminder to be present today.
Whether it feels good or bad,
We can bring that presence into everything that we do.
And Ananda is an invitation to bring more bliss and joy into your life.
So let this next breath be blissful,
Be joyful.
Let the breath be a reminder.
But you choose how to show up.
You choose how to feel.
Breathe into your belly.
Your chest.
Your throat.
And then slow exhales out.
Sat Chit Ananda.
Breathe into belly.
Chest and throat.
And breathe it out.
Sat.
Chit.
Ananda.
Truth.
Awareness and bliss.
Take a big stretch on your back.
Spread your fingers and toes.
Open and close your jaw and blink open your eyes.
Big stretch,
Feeling the aliveness in your body,
In your breath,
And in your mind.
Take up space here,
Awakening all of the muscles.
Squeeze your knees into your chest.
Give yourself a hug.
Maybe even lift your head up,
Tucking your chin,
Forehead towards knees,
Heels towards sits bones.
You're in this tight little ball,
Squeezing all of your energy in.
Release back to the full body stretch,
Taking up space,
Spreading fingers and toes,
Maybe even widening arms and heels.
Open and close the job,
Linking the eyes.
One more time,
Squeeze knees into chest.
Everything is in tight little ball,
But even as you contract everything together,
You can still take deep breaths.
You're waking up to this new day.
Truth.
Awareness,
And bliss.
Existence.
Consciousness.
Enjoy.
One more big full body stretch with some deep breaths.
Sat Chit Ananda.
Take up space here.
Feel yourself alive in your body,
Your breath,
And in your mind.
Now roll to one side,
Resting on either the right or left side of your body.
Make a little pillow with your arm,
Bring knees into chest and pause on your side.
Rise up to a comfortable sitting position,
Whatever that means to you.
Ways that you can sink your sits bones towards the earth,
Feel relaxed through your legs and your spine long.
Shift around in your seat and then find stillness arms resting in your lap Tailbone presses down,
Sit bones root into the earth and crown of the head reaches to the sky.
Chin is lifted,
Gazing over the tip of the nose as the shoulders relax.
There's softness through arms and legs,
Fingers and toes.
Now what movement do you want to welcome into your body to start this new day?
Perhaps it's rolling around the head and the neck.
Rolling around the shoulders.
Taking soft twists from side to side or circling the body around on the hips.
For the next few breaths,
You move in this sitting position in ways that bring comfort and aliveness into your body.
You continue to breathe and let this feel good.
You're waking up to your own Sat Chit Ananda,
Your own existence,
Awareness,
Bliss.
This movement and your sitting position,
These deep breaths are your true nature,
Your reality.
A few more moments of comfortable movement and breath.
And then begin to find stillness,
Whatever that means for you.
So any last little movements to get the energy and fidgeting out and then you come to stillness in a way that will allow your spine to be long.
And your breath to be deep.
You can always set on a block or a pillow here.
Enter stillness.
Even with the spine long and the core slightly engaged,
You find relaxation through the body.
There's no tension in the muscles.
We'll do a three-part breath here to really wake up the body and mind.
What we'll do is a three-part inhale.
And one long exhale.
The inhale will be inhaling 1 3rd,
1 3rd,
1 3rd.
And then we exhale out.
Our aim here is to have the inhale be a little bit longer than the exhale,
Taking in more air,
Our brahmana breath to really aliven the body and the spirit for this new day.
So find comfort in the body.
We'll just take a natural breath in.
A slow breath out.
Inhale,
1 3rd.
1 third.
One third.
Hold at the top.
Exhale fully.
Inhale.
Inhale.
Inhale.
Hold.
Exhale fully.
Inhale.
Inhale.
Inhale.
How?
Exhale fully.
Continue on your own.
As you continue this three-part breath you feel the energy build in the body Stay present with that energy.
Awakening into this new day.
Take one more complete round.
Then you find a natural breath.
And just sit.
Awareness.
Pure being.
Bless.
On your next inhale,
Make a big circle with your arms,
Reach up to the sky,
Take a big stretch,
Look up.
Bring your hands to heart.
Inhale,
Reach your arms,
Reach to the sky,
Look up.
This time,
Melt your body forward over your legs,
Bow down.
Hold here tucking chin to chest belly to thigh reaching arms forward With a rounded spine,
Roll back up to sit.
Take a soft twist to the right and three deep breaths.
Do the same to the left.
Soft twist.
Arms can stay down by your side.
Shoulders are relaxed.
Three breaths.
Come back through center,
Tuck your chin round your back,
Hollow out your belly,
Nice rounded spine like a seated cat pose.
And then arch the back,
Lift the chin and head up.
Heart rises like a seated cow.
And do that a few times,
Rounding and arching the back,
Waking up the spine,
The energy that coils from the base of your tail all the way to the crown of your head.
And one last invitation for any additional movement to awaken your body to get ready for this new day.
Take that movement now.
On your own time,
You'll come into stillness in this sitting position.
We'll return to breathing in and out,
Hands on heart and belly.
Inhale,
Belly,
Chest,
Throat.
Exhale,
Throat.
Chess.
Ali.
Inhale belly,
Chest,
Throat.
Exhale,
Throat.
Chest,
Belly.
One more.
Inhale,
Belly.
Chest,
Throat.
Exhale,
Throat.
Trust.
Belly.
Sat Chit Ananda.
Truth.
Consciousness.
Bliss.
A way to think about this new day with intention and purpose.
Maybe even setting your own intention for ways that you want to show up today,
How you want to live.
Hands at heart,
Tucking the chin,
Closing the eyes.
Take one final slow breath.
And when you're ready.
Opening the eyes.
And entering this new day.
