Hello and welcome to mindful mornings challenge here on inside timer.
My name is Janet Stone and with a 30 plus year meditation practice,
I'm here to share with you the way in which I begin a new day.
So first is this opportunity every time we wake up into a new day to really see that that it's a new possibility splayed out in front of you this entire experience of a day waiting.
So for me,
It's an opportunity using some of the Ayurvedic principles of clearing the portals of perception cleaning out through my eyes,
My sound through my mouth with oil pooling to the eyes splashing cold water on my face through the ears,
Nasya oil to the entirety of my skin with Abhiyanga running oil across my body,
Drinking warm lemon water or warm turmeric,
Ginger water,
Whatever it is to clear out what was before before I step in to this new day.
And then maybe I can see,
Hear,
Smell,
Taste,
Feel from a grounded open space less lugging all the baggage of the day before.
So we're going to come through Dhirga Pranayama this three part breath in our meditation,
Please come seated,
Or if you want to rest back,
Either way.
We're going to take this moment to take a scan of the body as we close our eyes turning our looking inward this internal Drishti this focal point inward.
And as the focal point goes inward,
We take that outer scan of the systems,
The body,
This temple,
This house in which we occupy.
As we breathe in,
We calm the mind.
As we breathe out,
We calm the body.
As we breathe in,
We calm the mind.
As we breathe out,
We calm the body.
As we breathe in,
We calm the mind.
As we breathe out,
We calm the body.
Next exhale,
We empty the breath out.
The next inhale,
Pulling that breath in through the nasal passages,
We fill up the upper lobe of the lungs.
We'll fill up mid lobe.
We're all the way into the base lobe of the lungs,
Expanding deep into that well.
From fullness,
Exhale,
Almost like a tube,
A toothpaste rolling from the base of the lung,
Empty out the base lobe of the lung,
Mid lobe,
Upper lobe,
Press the breath out,
Press it out,
Keep the breath empty.
When you're ready,
Inhale,
Upper lobe of the lung,
Mid lobe,
Filling out that base portion of the lung.
Fill it,
As you're ready to empty,
Compressing from the base lobe,
Roll up that toothpaste,
Roll up the base of the lung to mid lobe,
Pressing it out,
Upper lobe,
Press it out,
Back of the neck is long.
Inhale,
Upper lobe,
Mid,
Base,
Empty from the base.
Through mid lobe,
Upper lobe,
Bring out the lungs,
The home of grief.
We hold this grief,
Keep the same cycle.
Come through four more rounds.
Fully witnessing this cycle of full to empty,
Contracted to expanded.
In to out,
The mind wants to wander,
Draw it back to that journey of the breath in,
Journey of the breath out.
Last full round with this intentional three part breath.
And then let the breath breathe you.
Notice the lungs,
Every little cavity has been awakened.
This ability to be in this body and alive,
Come from this exchange,
In to out.
It's happening naturally on its own.
In this you have to do nothing.
Instead of arriving at the space of being.
We sit at the doorway of a new day.
New opportunity to pause before we get reactive.
Opportunity for self compassion.
Inward acts of kindness as well as outward.
When we get lost in our future past slingshot,
Within our day,
Return to that deep breath.
Return to attending that cycle.
Nepal.
Inhale,
I calm my mind.
Exhale,
I calm my body.
I am grounded,
Steady,
As we step into a new day or a new moment,
A new opportunity to be here,
Alive in this body.
Thank you for spending some of your time with me.
I'm wishing you those fresh eyes.
