So as we dive into this morning meditation,
The first thing that you'll want to do is make sure that you're in a strong breath work position.
That means create a long spine,
Soften your shoulders,
Release any gripping you have in your chest or in your jaw.
If you're seated,
Making sure that your shoulders are stacked over your hips.
If you're laying down,
Making sure that the knees are bent and the feet are are planted firmly on the ground or whatever surface you're laying on.
Then bring your awareness to your breath.
And just activate your breath,
Bringing in that morning air to your body.
Allowing these first few breaths just to wake you up a little bit and activate both the inhales and the exhales.
Maybe bringing in just a little bit more of that breath on the inhale and releasing a tiny bit more air on the exhale.
Taking one more breath,
Just really being immersed in the inhale and the exhale.
And we'll begin with an energizing breath to wake up our body,
To illuminate our mind,
Release any of that fatigue left over from the night before.
We'll be doing a bellows breath.
This is sometimes called coffee breath because of its kind of activation,
Its energizing properties.
So to do this,
We'll exhale all the air out of our lungs and inhale,
Filling up all the way and taking these short little exhales through the nose.
Inhaling again.
And exhaling.
Short but powerful exhales through the nose.
I'll do that again.
Continue with this.
Full inhales,
Short explosive little exhales through the nose.
Just continuing with this breath,
Letting the air fill you up on the inhale and every single exhale,
Having some power,
Some fire behind it.
Continuing with this breath,
You may start to notice a little bit of tingling or kind of energy activation moving through you.
That's good.
We want that.
This breath is helping to flood your body with oxygen,
Preparing it for the day.
We'll do three more full rounds of this breath.
And after that third and final round,
Return to that natural breath pattern.
Easy inhales,
Effortless exhales.
Just noticing how you're feeling after those few rounds of energizing breath.
What's happening within your body right now?
And we are now going to transition to our second breath,
Which is alternate nostril breathing.
So to do this,
You'll take your right hand and use your ring finger and your thumb for this.
Using your ring finger,
Plug the left nostril and inhale through the right.
Using your thumb,
Plug the right nostril and exhale through the left.
Then inhale through the left nostril.
With the ring finger,
Plug the left nostril and exhale again through the right nostril.
We'll do that again together.
Inhale through the right.
Plug the right,
Exhale through the left.
Inhale through the left.
Plug the left nostril and exhale through the right.
Now alternate the nostrils,
Inhaling and exhaling.
As you do this,
Feel the breath moving in through one side,
Passing across your forehead and out the other side.
Imagine that every time the breath passes across your forehead,
It's clearing your mind.
It's waking up your mind,
Switching the mind on for the day.
Just continuing with this breath,
Focusing on that space between the eyebrows.
We'll do two more rounds of this breath,
Taking your time.
After that second and final round,
You can just release your hand down into your lap or beside you.
And we'll end our time together with taking three big deep breaths through both nostrils,
Inhaling,
Exhaling.
And doing that again two more times.
Last big deep breath here.
And opening up the eyes and go ahead and start your day.
I hope you have a fantastic one.
Thanks for being here.
