Good morning.
Let's take some time to gently wake up our mind and body,
Starting our morning in a positive way so the ripples of our efforts radiate all around us.
Find a comfortable seat or simply lie in your bed.
The position doesn't matter as long as you can remain alert and aware,
Resisting the urge to fall back asleep.
For a moment,
Simply become aware of your breath,
Noticing,
Without changing anything at all.
Where is the bottom of your breath in this moment?
Become curious about the breath,
Right now,
As it is.
Now in your mind's eye,
Imagine that you can pour the breath into the body,
Just like you pour water from a pitcher into a glass.
Naturally,
The bottom fills up first.
So mentally repeat,
Inhaling belly,
Then fill up the ribs,
And finally the chest,
Exhaling chest,
Ribs,
Belly.
Total awareness of inhaling belly,
Ribs,
Chest,
And exhaling chest,
Ribs,
Belly.
Great.
Now release the effort of that breath and simply allow the breath to fall in and out without any effort at all.
Observing the wave-like motion as the breath moves in and out effortlessly,
We can rest in the awareness that the breath will continue to move deeply in and out without us having to guide it,
Trusting our body to continue this relaxed,
Deep breathing.
Take a moment to set your intention for practicing today.
State your intention as a short,
Positive statement that is easy to remember.
It could be as simple as starting my day in awareness to create ease and joy.
Whatever your heart desires,
Repeat them now three times,
Silently,
Within.
Allow your awareness to travel through the body now on a journey of sensation.
Simply feel each part of the body as it is mentioned,
Without moving,
Choosing to remain in stillness and welcome all sensation just as it is.
Notice your right hand,
Right hand thumb,
First finger,
Second finger,
Third and fourth finger,
Palm of the hand,
Back of the hand.
Feel your whole right hand alive with energy.
Feel your wrist,
Forearm,
Elbow,
Upper arm,
Whole shoulder.
Notice the notch at the base of the throat.
Observe your left hand,
Left hand thumb,
First finger,
Second finger,
Third and fourth finger,
Palm of the hand,
Back of the hand.
Feel your whole left hand alive with energy and filled with sensation.
Notice your left wrist,
Forearm,
Elbow,
Upper arm,
Whole shoulder.
Come back to the notch at the base of the throat.
Become aware of the upper chest,
Upper back,
Both shoulders and shoulder blades.
Feel your heart center.
Notice your abdomen,
Front and back of the ribs,
Solar plexus.
Feel your belly,
Low back,
Navel center,
Pelvis,
Both hips.
Feel your right hip,
Thigh,
Knee,
Lower leg,
Ankle,
Heel,
Top of the foot,
Sole,
Toes,
Whole foot.
Imagine that any tension hiding out within the right side of the body begins to drip out of the right foot.
Total awareness of the sensation of releasing anything that no longer serves you.
Feel again the pelvis,
Left hip,
Thigh,
Knee,
Lower leg,
Ankle,
Heel,
Top of the left foot,
Sole,
Toes,
Whole foot.
Imagine that any tension hiding out within the left side of the body begins to drip out of the foot.
Total awareness of the sensation of releasing everything that no longer serves you.
Notice both feet.
Feel the base of the spine.
Navel center,
Solar plexus,
Heart center,
Throat center,
Space between the eyebrows,
Crown of the head.
Bring awareness to the top of your head,
Forehead,
Face.
Feel your whole head.
Notice your neck,
Front of the neck,
Back of the neck,
Sides of the neck and throat.
Become aware of your ears,
Right ear,
Left ear,
Both ears simultaneously.
Feel the ears hearing.
All sounds are simply vibrations.
Follow those vibrations into ear canals,
All the way into the inner ear.
Notice your ears receiving sound,
Listening.
Feel your ears hearing.
No judgment of sound,
No labeling of sounds as good or bad.
Simple awareness of the sounds around and within.
Notice the mouth.
Feel your mouth.
Feel sensation in your mouth.
Notice the jaw,
Upper lip,
Lower lip,
Both lips together.
Noticing where the lips touch.
Feel the inside of the mouth,
Roof,
Under tongue,
Upper teeth and gums,
Lower teeth and gums,
Tongue,
Tip of the tongue.
Notice sense of taste within the mouth.
Feel the left inner cheek,
Right inner cheek.
Now feel all the parts together as a whole.
Feel your mouth as sensation,
As energy,
As radiant vibration.
Feel your nose.
Notice the nostrils,
Left nostril,
Right nostril,
Both nostrils together.
Notice the breath,
Nasal passages.
Follow nasal passages all the way back into your head.
Become curious.
Without judgment,
Attempt to discover which nostril is receiving more air in this moment.
There is no right answer.
Simply become aware.
Does the left nostril receive more air or is it the right nostril?
Feel your eyes,
Left eye,
Right eye,
Both eyes together.
Notice eyelids.
Feel each eyelash.
Notice where the eyelids touch.
Become aware of the surface of the eyes,
Centers of the eyes,
Back of the eyes.
Feel your eyes as energy.
Feel radiant,
Glowing embers.
Resting your outer vision as you awaken your inner vision.
Bring awareness to your whole back body as sensation,
Alive with vibration.
Feel now the front body,
Filled with radiant vibration.
Pour your awareness like liquid into the right side of your body and feel the whole right side.
Your awareness like flowing sensors into the left side.
Feel your whole left side.
Feel midline.
Feel your body as a whole,
Complete entity.
Notice sensation throughout the entire body.
Open your mind's eye.
Imagine your day unfolding exactly as you want it to.
The right doors open.
You run into exactly the people you need to in order to accomplish your goals.
Good news flows to you.
Opportunities are all around.
Now that you have taken the time to tend to your inner world,
You will have the awareness necessary to see all of the blessings around you.
Your positive energy radiates around you,
Attracting more and more positive experiences.
The energy we send out creates our reality.
We are in control.
If at any point today we face a challenge,
It's okay.
We are fully equipped to handle all challenges.
We can simply pause our day,
Come back to our breath,
And remember that everything is happening not to us,
But for us to learn and grow.
In the words of my teacher,
Challenges are inevitable.
Suffering is optional.
Choosing to see each challenge as a way to get stronger,
To build our resilience.
Think back to your intention from the beginning of our time together.
If you chose to use my words,
Repeat them now three times,
Silently,
Within,
Starting my day in awareness,
To create ease and joy.
Or simply repeat the words that you came up with for your own personal intention.
Until we meet again,
Wishing you a strong body,
A gentle heart,
And a quiet mind.
Namaste.
Kalyani.
