Good morning and welcome to your practice.
Make sure that you are comfortable to begin.
This waking up practice can be done lying in your bed and in any position that feels comfortable for you.
So just make any adjustments that you need to make for your comfort but try not to disturb your resting body too much as you make this peaceful transition from sleeping to waking.
So just do whatever you need to do to feel that you can enjoy this meditation and enjoy this process without any physical discomfort.
And just take a moment to feel into the support of the surface beneath you.
The support of the pillow beneath your head.
We support the mattress.
And comfort of the blankets and bed covers.
Feel the gentle flow of the breath coming in and out of your body.
Take a moment to appreciate the natural peace.
That arises within your body at this time.
The quietness that still remains after a night of sleep.
And just send your awareness outwards.
Notice any sounds that are present in your environment.
And just let the awareness move between the different sounds without getting too involved in any one sound Just acknowledge that those sounds are there.
And know that they are not going to disturb you.
Can only enhance your experience.
And take a moment to acknowledge that this is your time for your transition into the day.
There is no way that you can get this wrong.
You might find that you fall back asleep.
And that's okay,
It just means that your body needs a bit more sleep right now.
Might find that you drift in and out,
That you drift away and ignore me completely.
Whatever your experience,
That's the perfect experience for you this morning.
So just make a quiet intention now to welcome whatever comes.
And to enjoy this transition.
To enjoy this peaceful entering into the day.
And bring your awareness into your feet.
Bring the awareness into your right foot.
To your right big toe.
Press the awareness at the right peak time.
Move to the second take.
In the middle town.
The fourth tone.
A little time.
The soul of the right fit.
The top of the right foot.
The right ankle.
The right to care.
The right knee.
The right size.
The right head.
Right ways.
The right side of the lower back.
Right side of the upper back the right shoulder.
The right upper arm.
The right elbow.
The lower arm.
The right race.
The palm of the right hand.
The back of the right hand.
In the right hand thumb.
The index finger middle finger the ring finger.
The little finger.
Bring the awareness to the whole of the right side of the body together.
The whole of the right side of the body together.
You bring the awareness into the left foot.
The left big toe.
The left second toe The middle cow.
The fourth tone.
The little town.
The sole of the left foot.
The top of the left foot.
The left ankle.
The left car.
The left knee.
The left thigh.
The best pitch.
Their left waist.
The left lower back.
The left upper back.
The left shoulder.
The upper arm.
That help us.
The lower arm.
The left wrist.
Palm of the left hand.
The back of the left hand.
The left hand thumb.
The index finger.
Middle finger.
The ring thing.
The little finger.
The whole of the left side of the body.
Awareness on the whole of the left side of the body.
Bring the awareness to the back of the head.
The top of the head.
The forehead.
The right temple and the left temple.
The right eyebrow and the left eyebrow.
The eyebrow centre.
The right eye and the left eye.
The right ear.
The left ear.
The right cheek.
The left cheek.
The know.
You have plenty.
And that one there.
The trend.
The jaw.
The right colour band.
The left collarbone.
The space between the colour bands.
The right side of the chest.
The left side of the dress.
The centre of the chest.
The navel.
The lower abdomen.
The right kick.
The left hip.
The right knee.
They left me.
The right angle.
The left ankle.
The right toes.
The Left Toes.
And the whole of the body.
Awareness on the whole of the body.
Bring the awareness to the breath.
Watch the breath flowing in through the nostrils.
Observe the triangular shape made by the breath as it flows in and out.
Beginning outside of the nose,
The breath flows up through the nostrils to the eyebrow centre.
Flows back out again.
Watch the triangular shape moving through the nose.
Now watch the breath flowing through your alternate nostrils.
Inhale through the left nostril up to the eyebrow centre.
And exhale through the right nostril.
Inhale through the right nostril up to the eyebrow centre.
And exhale through the left nostril.
Inhale through the left side Exhale through the right side.
Inhale through the right side.
Exhale through the left side.
Continue breathing through alternate nostrils.
Changing sides after every inhalation.
Now bring the breath into the arms and the hands.
Inhale from the left hand up the left arm through the left nostril to the eyebrow centre.
Exhale through the right nostril down the right arm to the right hand.
Inhale from the right hand up the right arm through the right nostril to the eyebrows.
Exhale through the left nostril,
Down the left arm to the left.
Inhale up the right arm to the eyebrow centre.
Exhale,
Down the left.
Inhale up the left arm to the eyebrow centre.
Exhale,
Bend the right arm to the right hand.
Inhale up the right arm to the eyebrow centre.
Exhale down the left arm to the left hand Continue breathing through alternate arms and hands.
Changing sides at the eyebrow centre after every inhalation.
Extend the breath into your legs and your feet.
Inhale from the left foot up the left leg,
Up the left side of the body to the eyebrow centre.
And exhale down the right side,
Down the right leg,
To the right foot Inhale from the right foot,
Up the right leg,
Up the right side of the body to the eyebrow centre.
Exhale down the left side down the left leg to the left leg Continue breathing this triangle over the whole of the body.
From the feet to the eyebrow centre.
Changing sides after every inhalation.
And now breathing through both sides together,
Inhale from the feet,
Up the legs,
Up the sides of the body,
Through the nostrils to the eyebrow centre.
Exhale from the eyebrow centre through the nostrils,
Down the sides of the body,
Down the legs to the feet.
Making a large triangle over the whole of the body Breathing in from the feet to the eyebrow centre.
Breathing out from the eyebrow centre to the feet.
Now let your awareness drift away from the breath.
And see yourself sitting in a beautiful garden in the morning time.
Morning dew drops sparkle on the plants and the flowers around you.
The first rays of the morning sunshine beam into the garden.
You observe the clear blue sky above you.
The plants,
The trees and the animals that surround you.
While she see the sunlight peeping above the horizon.
And watch the morning sun rise into the sky.
See the garden around you bathed in morning sunlight.
Don't you welcome the morning sunlight onto your skin?
Breathe the morning sunlight into your body.
As you welcome the nourishment of the morning sunlight.
Quietly repeat the affirmations or just let them flow over your body.
I flow through my day with ease and joy.
I am confident and calm.
I overcome challenges with clarity and ease.
I effortlessly reach my goals.
I am happy,
Healthy and fulfilled.
I embrace my reality.
I appreciate the beauty in every moment.
I trust my inner wisdom.
I am grateful for this new day.
I flow through my day with ease and joy.
I am confident and calm.
I overcome challenges with clarity and ease.
I effortlessly reach my goals.
I am happy,
Healthy and fulfilled.
I embrace my reality.
I appreciate the beauty in every moment.
I trust my inner wisdom.
I am grateful for this new day.
I flow through my day with ease and joy.
I am confident and calm.
I overcome challenges with clarity and ease.
I effortlessly reach my goals.
I am happy,
Healthy and fulfilled.
I embrace my reality.
I appreciate the beauty in every moment.
I trust my inner wisdom.
I am grateful for this new day.
And before you complete the practice,
Take a moment now to see yourself moving through your day today with ease,
With fulfillment.
With happiness and peace.
See yourself flowing through all of the day's activities.
See yourself effortlessly navigating any challenges.
See yourself appreciating the beauty in every moment.
See yourself living your day happy,
Fulfilled and at peace.
And start to turn your awareness outwards.
Become aware of any sounds that are present in your environment.
Just acknowledge that those signs are there.
Without getting too involved in what they are or where they're coming from.
Just notice them.
Feel the feeling of your body resting into the surface that you're lying on Feel the breath flowing into your body.
Each breath animating your body with prana.
With life force.
Each breath energizing your body for the day.
Send the breath into your hands and your feet.
Into your fingers and toes Start to make some movements with the fingers and the toes start to circle the wrists and the ankles and give yourself a stretch in any way that feels good for you.
Feeling your body waking up for the day.
And keeping your eyes closed.
Roll over onto your side and make your way up to sitting.
Just take a moment sitting here with the eyes closed to welcome some more deep breaths.
Welcome the life force to welcome the energy.
To fully feel into your readiness for the day.
Now bring your hands together and rub your palms together to create some heat between the hands.
When you feel that feeling of heat,
Bring your hands over your closed eyes.
Feel the prana from your hands entering into your eyes as you blink the eyes open.
And then slowly release your hands to welcome the first morning light.
Thank you for joining me for this practice today.
I hope you have a wonderful day today.
