Good morning.
Thank you for being here.
I commend you for starting your day with a moment of contemplation and reflection.
It might sound cliché,
But every day is a new opportunity,
A clean slate with a million possibilities.
We're going to start this practice with some breathing exercises and we'll continue by setting an intention for this new day.
Find a comfortable position.
It can be sitting or laying down and whenever you're ready,
If you feel safe,
You may close your eyes.
Make sure your back,
Neck and head are in a straight line.
Release the tension in your shoulders,
Unclench your jaw and if there's any other part of your body that you need to release,
Now is the time.
Begin to connect to your breath,
Inhaling and exhaling through your nose.
Feel the ground underneath you.
Feel the earth holding you.
Listen to the sounds around you,
To the music,
To your own breath and whatever other sounds you have going around you.
We'll start with three grounding breaths.
Inhale deeply through your nose.
Hold for a few seconds.
Exhale slowly through your mouth.
Inhale deeply.
Hold.
Exhale slowly.
One more.
Inhale.
Hold.
Exhale as slow as you can.
Now we're going to do a breath called Kapalabhati breath or breath of fire.
We're going to exhale through our nose quickly and repetitively and the inhalation should happen naturally.
You just focus on the exhalation and each time you exhale,
Try to contract your belly.
If you're pregnant or have a heart condition,
You can skip this practice or take it really slow at your own pace.
The breath is going to sound like this.
So we're going to do one clearing breath,
Inhaling and exhaling.
Then we'll do one more inhalation together and then we'll begin the exhalations for a minute.
Inhale through your nose.
Exhale through your mouth.
Inhale one more time.
Start exhaling through your nose.
Let go of your breath and come back to your natural breathing,
Inhaling and exhaling through your nose.
Stay here for a few moments,
Feeling the effect of this first practice.
And if you feel cold too,
I invite you to place your hands on top of your chest and feel your heart beating while you keep connecting with your breath.
And from this place,
We're going to set an intention for today.
Think if there's any energy that you need to move from one place to another.
And remember,
Whatever comes to your mind and heart first,
That's the right intention.
Once we set the intention,
We release it.
We set it free.
You can keep your arms on top in your chest or you can put them down,
Whatever you prefer.
We're going to breathe in silence for a few moments,
Aware of our every inhalation and aware of our every exhalation.
We're going to repeat an affirmation three times together.
You can do it out loud or repeat it in your mind.
The affirmation is,
Today is a great day.
Repeat with me.
Today is a great day.
Today is a great day.
Today is a great day.
And to seal this practice,
We're going to take some moments of gratitude.
Gratitude for being here,
For being alive and breathing.
Gratitude for being able to feel our heart beating.
Gratitude for a new day.
Gratitude for a new opportunity.
This is not a false positivism meditation.
Life might get in the way and today might feel hard at some point.
And if it does,
Come back to your breath and connect to your heartbeat again.
We can't control what happens outside of us,
But we can control how we perceive things and how we respond to them.
Remember that today is not just one more day.
Today is the biggest gift we have.
Not everyone is fortunate enough to have a new day.
And we never know when will our last day be.
Be grateful today.
Love today.
And live today.
Start deepening your breath.
Inhaling and exhaling through your nose,
Each time a little deeper.
Feel the ground underneath you again.
Become aware of the noises and sounds around you.
And begin to come back to your body.
Whenever you're ready,
No rush.
You can open your eyes.
Thank you for being here.
May you find the light.
May you be the light.
May you share the light.
