This is a meditation for those mornings when you just don't want to get out of bed.
Those mornings when your mind just seems to be going to the negative and it happens to all of us.
So we handle this the best I think by bringing ourselves to the present moment,
Taking a few deep breaths and starting to focus our minds on the miracle of being alive,
Of waking up this morning.
Feeling the weight of your body whether you choose to sit or still remain on your back.
Beginning to deepen your breath.
Starting to allow the rise and fall of your body as you breathe in and you breathe out.
Scanning your face for any tension.
Allowing your eyes to softly close.
Softening the muscles around your eyes and your forehead and your jaw.
And then letting a small smile begin to spread over your face as you recognize each breath,
At each moment,
An opportunity to be present.
Moving your awareness from your face and your smile to the muscles of your neck and shoulders.
You can move your shoulders around.
Soften the weight of your arms and hands.
Let your awareness spread into your chest and your back.
Letting your breath expand your heart.
Moving down from your chest and upper back to the belly,
Allowing it to rise and fall as you breathe.
Throughout the rest of your day,
Your breath is always a way to bring your present.
Letting that awareness flow down into your low back and your low belly.
Swashing away any tension from the night.
Letting the breath bring energy.
Moving down into your legs.
Releasing that,
Maybe even rolling them a little bit in and out.
And then into your feet.
Taking a deep in-breath through the nose.
Hold it for a moment.
Starting to expand energy.
Life force prana.
Letting it all out with a whoosh.
This time,
Whether sitting or standing,
Inhale,
Stretching your arms,
Reaching your legs,
Letting the whole body begin to lengthen out,
And letting that go with a whoosh.
Coming to sit if you are on your back.
Planting your feet on the ground.
Inhaling your arms overhead,
Reaching,
And exhale,
Pulling your arms down with a ha.
And inhale,
Stretching,
Ha.
Starting to pull more energy into the body,
Opening the eyes,
Ha.
Reaching both arms up.
Inhale,
Pulling them down,
Ha.
One more.
Ha.
And then take a deep breath,
Resting your hands on your thighs,
Letting all the air out with a slow exhale this time.
Keeping your palms on your lap,
Or you could bring them to a prayer position at your heart.
Beginning to focus on the breath.
As you inhale,
The word in.
And as you exhale,
In your head to yourself,
The word out.
Starting to gently closing your mouth,
And just following the mantra in and out as you breathe,
Focusing your mind,
Clearing your mind.
Still allowing that gentle smile on your face.
And bringing your awareness from that mantra in out to your heart center.
Setting the most positive intention for your day.
Letting that intention crystallize into a word or an image that you can clearly hold onto.
And throughout your day,
Throughout the rest of your day,
If you find yourself wanting to crawl back into that bed,
Come back to this intention,
Come back to your breath.
Have a wonderful day.
