Hello,
My name is Jonathan Bagnotto,
And I'm here today to guide you through a short meditation to hopefully help you get through your day.
First thing,
We want to just take a moment and appreciate where we are.
If you made it here to this meditation this morning,
We should just take a moment to be grateful that we have stopped to do something positive for ourselves.
Gratitude is the best way to make it through our day.
We are faced with many challenges from the time we wake up to the time we go to sleep.
The reality of it is,
Things can often be difficult.
So when we stop and we give ourselves the opportunity to pause,
To take a moment,
To sit quietly with ourselves and our breath,
We begin to open up the chance to take on our day strong,
Head first,
And no matter what comes our way,
Be prepared to handle it.
With that being said,
I would like to find a nice comfortable position.
Maybe it is your bed.
Maybe it is a seat at the table.
Maybe you have a cushion or something on the floor that you can cross your legs and sit comfortably.
The idea is being able to sit down and relax so that for the next few moments we can focus on our breath.
When you find that position,
You can cross your legs,
Maybe sit in a butterfly position or also known as Baddha Konasana in our yoga practice.
Maybe you can sit with your back up against the wall to support your spine.
Wherever you find yourself this morning,
I want you to once again take a second to bring yourself into the present.
Once we're there with our eyes closed,
I would like you to take a deep breath in through the nose.
I would like you to fill your belly up.
I'd like you to feel your belly come full of air.
There it is.
Take another deep breath in.
So fill it up.
Breathe in through the nose,
Open the mouth and let it all go.
We're going to do that again and I want you to experience that.
Let's once again close our eyes,
Sit up tall,
Check in with your body,
Take a deep breath in through the nose,
Visualize the breath coming into the nose and then gently letting it all go.
Now from here,
I want us to start to focus on breathing in through the nose and out through the nose.
Inhaling and exhaling.
Breathing in and breathing out.
Notice the way it makes you feel.
As the breath starts to calm you down,
You start to focus and you start to bring your attention once again to the here and now.
Maybe reminding yourself,
I am breathing in,
I am breathing out.
I am breathing in,
I am breathing out.
I am breathing in,
I am breathing out.
I am breathing in,
I am breathing out.
Inhaling,
Exhaling.
Inhaling,
Exhaling.
Breathing in through the nose,
Breathing out through the nose.
Breathing in through the nose,
Breathing in through the nose,
Breathing out through the nose.
Breathing in and breathing out.
Inhaling and exhaling.
Taking your time to continue that breath.
Focusing on the feelings physically.
Breathing in and breathing out.
Inhaling and exhaling.
Using each breath to feel a sensation of calm washing over your body.
Giving you this time in the morning to set the tone of your day.
How do you want to feel?
What do you want to accomplish?
How do you want to act?
Knowing that the only thing that we have within our control is our actions.
Now bringing some tension back to your breath,
Maybe wiggling your toes,
Maybe wiggling your fingertips,
Begin to open your eyes.
Together with me,
Let's take one more deep breath in and let it all go.
Namaste.
