Good morning everyone.
This is Jessica,
Your meditation teacher.
Today's will be a short meditation for your mornings upon waking up.
To go ahead and get started,
Let's adopt a comfortable seated position.
You can be sitting down on a floor in a cushion,
On top of a pillow,
Even a folded blanket can be used.
Anything that can help you feel comfortable but awake.
Your hands can be resting on your thighs,
Your eyes can be closed or open as you choose.
Checking with your spine is an erect.
Power your shoulders,
Other forward.
For that allowing your chest to be open.
Tilt your chin towards your chest to give lengthen to the back of your neck.
And let's begin by taking a slow breath in through your nose.
Open your mouth and slightly release it.
Let's do that one more time.
Slow breath in through your nose.
Open your mouth and slowly release it out.
As I was saying today is going to be a short meditation that can be used upon you wake up.
So let's connect with your breath for a few rounds.
In and out through your nose.
Try not to force your breath.
Try to stay awake and engage.
And allow yourself to focus on your breath.
Regardless of what thought might cross your mind or perhaps decide to stay.
You focus on your breath.
As you breathe try to notice also how is your breath.
Is it shallow?
Is it slow?
Deep breath?
Just curious.
No need to label.
No need to judge.
Just be curious.
This morning you can take it a little further and with your next inhale raise both of your arms above your head.
And with your exhale bring them down to the side of your body.
This will allow you to organically wake your body up.
Let's do that for two more rounds.
Inhale raise both of your arms above your head.
Exhale slowly take them down to the sides of your body.
Inhale raise your arms.
Exhale bring them down.
Stay here for a few more rounds of breath.
Now bring your hands into your chest.
You can have them one on top of the other.
Feel in your heartbeat or if you choose you can place them in prayer hands.
And say thank you for this new day.
Say thank you for this brand new day full of opportunities,
Full of new ways for you to do whatever it is that you wish to do today.
Although this meditation is for the morning upon waking up,
Always remember that you can come back to your breath throughout your day to return to the present moment and to yourself.
May this meditation serve you well.
May you have a day filled with peace,
Joy and happiness.
Until next meditation.
