Morning Meditation: Energize & Align with an Intention

This is a guided meditation featuring breathing, movements, and visualization to help you gratefully start your day with energy, clarity, and purpose.

Transcript

Good morning.

This morning meditation is about energizing yourself for the day.

It's about aligning your highest intentions with your actions for the day and it's about really connecting to yourself,

To the relationship with you.

So as you begin to prepare for this meditation,

Find a comfortable upright seat,

Either planting your feet firmly on the ground or in a seated cross-legged position,

But aware of how you've aligned yourself so that you feel balanced and connected to the earth,

Allowing your eyes to close and your spine to gently lengthen,

Beginning to deepen your breath,

Allowing the breath to flow in through your nose as you become present to this new day and the breath to flow out through your mouth,

Letting go of the night,

Letting go of the sleepiness,

Repeating that in through the nose and out through the mouth for a few breaths.

And then when your next inhalation comes,

Stretch your arms out to your side and way up overhead towards the sky,

Starting to stretch the body,

And as you exhale bring your palms together heart center,

Repeating that circular motion,

Inhaling arms out and up,

Exhaling palms together to your heart,

Repeating that three times.

And then your hands coming heart center,

That third time visualizing the Sun.

It's as if you literally had just drawn a Sun around yourself and that as you sit here with your palms at your heart,

You can visualize the Sun,

Begin to allow the energy of the Sun,

The visualization of the Sun,

To awaken in you the energy of a new day,

The energy of yes,

The energy of connecting to yourself in this moment,

Recognizing that that relationship,

You and you,

Is the most powerful way to tap into yourself and into your new day.

Beginning that same circular arm movement again,

Inhaling the arms overhead,

This time reaching them even a little bit further,

And as you exhale bringing them to your heart,

Letting the breath flow out your nose,

Inhaling the arms out in a big circle as they reach overhead,

Drawing your Sun energy,

Your morning energy,

Your new day energy into your heart.

Take two more big circles like that,

And as your hands come together at your heart,

Take a deep in-breath one more time,

Stretching the arms overhead,

And this time as you exhale twisting to the right,

Bringing your left hand towards your right knee,

Your right hand behind your back,

Breathing into a long spine,

Breathing out as you twist,

Bringing any last bits of sleepiness and night out of your spine,

Out of your body.

Stay here for two more breaths,

And then your inhale will bring you back to center.

Your arms will stretch up overhead again,

Maybe lifting your heart a little more this time,

Maybe opening your eyes to gaze up,

And then on the exhale twisting to the left,

Bringing the right hand to the left knee,

The left arm behind you,

Lengthening the spine,

Allowing the head to float gently left,

Staying here for three slow deep breaths.

And then inhaling back to center,

Stretching your arms overhead,

Exhaling your hands to your heart,

Beginning to slide your hands slowly down your thighs towards the ground,

Allowing the weight of your skull and the weight of your shoulders,

The weight of your ribs to melt towards the earth,

And as you reach forward,

Supporting yourself whether it's on the floor,

On a chair,

Wherever you can,

So that you're in a forward bend,

But your body is supported by something.

Letting a few breaths fill your back body,

And allowing the imagery of the sun and the breath to release any tension from your spine,

From the back of your neck.

And very slowly,

When your next in-breath comes,

Rolling back up to sit,

Vertebra by vertebra,

Until your spine is long and your palms rest together face down on your thighs,

Allowing your mouth to close and taking three slow deep breaths,

Visualizing energy,

Prana,

Oxygen,

With each inhale filling you,

And with each exhale powering up your belly and powering up your intention,

Aligning your heart,

Your mind,

And your body for your day.

In this final in-breath,

Extending the arms out to the side again,

Overhead stretching palms come together as you exhale heart center,

And with your eyes closed for these final moments,

Allowing your heart and mind to be filled with gratitude for this moment,

For this life,

For this body,

For this opportunity to be uniquely you in this new morning.

Setting an intention for yourself,

For your day,

Coming from a place of loving yourself,

Honoring yourself,

Honoring the journey of this day.

Powing your head to your own heart,

We end our practice.

Have a wonderful,

Wonderful day.

Reviews

Wow I loved that. So simple but helped me start my day right. Do you have a similar audio to end the day?

Edit to add that it looks like this teacher isn't creating anymore which is a shame.
Edit 2: still one of my faves

Most excellent. Wonderful voice that steadily leads me through breath and movement and truly energizes me.

I had to come back and say how much I love this short energizing practice. Namaste!

1 year later: I have saved this meditation on my calendar every day. I only use it occasionally, but I know I can use it to wake with joy and to instill energy in my day. Easy peasy. What a gift 🙏

It was amazing! Thank you so much:) uplifting, truly energizing

A perfect combination of mindfulness, movement, intention, and length of time. Truly changed my relationship to days’ beginning. Thank you for sharing this with us. ☺️

Such a great start to my day. The combination of breathing, light movement, and visualization is wonderful. Thank you so much!

I always start my morning w a seated spinal stretch, but I never thought to do a seated sun salute! Yay! What a great idea. I def feel more energized having added the arms. Thank you! 🙏

A great way to get my mind and body ready for the day.🧡

Love the simple movements paired with the breaths. Such an amazing way to start the day. Thank you!

An amazing meditation to wake up ! I'm feeling refreshed and fully awake, thank you 🌺

Very nice. Thank you. ❤️

Love LOVE 😍 this gave me the little boost I needed to get out of bed ✨

Good way to start the day. Really enjoyed incorporating the stretching, too.

Jan, this was just what I needed! I feel focused, energized and ready to get things done. Your voice is so smooth and the practice is perfect (not too long, not too short) to get me on my way for a good day. Thank you!

Love how there is movement and stretching incorporated! 🙏🏼☺️☀️

I must remember next time that this includes stretching and use this when I want that energising movement! 🙆‍♀️ Thank you 😊

Awesome start to my day! Beautiful voice. Calm yet strong. Please make more guided meditations! Maybe a yoga nidra for sleep? ❤️

Wonderful energizing and just an amazing meditation

More of a mini yoga practice than a meditation, but wonderful for after another morning sit to energize and wake up!

A fantastic way to start the day! I love how this meditation combines both movement and breath. It definitely gave me the energy I needed for first thing in the morning.

Calming and focusing