Settle into a meditation posture where you are lying down,
Perhaps even in bed still.
Allow your feet to fall away from one another and your arms can rest at your sides.
Start to connect with your breath.
Focus on the breath wherever you notice it most.
Perhaps you notice the air passing by your nostrils or collecting in your throat or gathering in your body.
You might notice the coolness of the air when you inhale and the warmth of the air when you exhale.
Perhaps you notice the rise and fall of your chest or belly as you breathe.
Now take a few moments to take hold of the breath and try to move it as deep as you can into your belly.
Inhaling as fully as you can,
Inflating the belly like a balloon and then letting go of every drop of air that you can with each exhale.
Take a few big,
Deep belly breaths this way.
Then go with the breath,
Take a moment to check in and notice any dryness or thirst.
If you haven't done so already,
Open your eyes and mindfully take a big drink of water.
Notice the filling of the water filling your mouth and moving down into the belly.
Consider for a moment that the water you drink is gently waking up and nourishing all of yourselves,
Helping to prepare you for the day ahead,
Cooling and cleansing every bit of you within.
Settle back into your meditation posture and close your eyes and turn your attention toward your body.
Start by trying to hold a general awareness of your body and mind.
Can you sense the edges of your body right now where the skin meets the air or surfaces around it?
Rather than imagining the body,
See if you can actually move into the sensation of the body and its presence right now.
Take a few moments to wiggle your fingers and toes.
Even raise your arms above your head and stretch out your legs and toes,
Giving yourself a big stretch in bringing life,
Awakenness into the body this morning.
Returning to your meditation posture,
Note how your body feels today.
If you notice any overall sensation in the body,
Acknowledge it by labeling it.
Take a moment to scan the body and see if you notice any particularly strong sensations.
If you notice any areas of restlessness or tension or perhaps any feelings or emotions starting up in the body,
See if you can allow these areas of the body to relax or just notice it and acknowledge it.
You can start at the top of the head and skull.
Move your attention to the face,
Then the neck and throat,
Then the shoulders.
Check in with the arms,
Starting at the top of the arms,
Moving down toward the forearms,
The hands and fingertips.
Check in with the upper back,
Middle back,
And the lower back.
Then the chest,
Knee abdomen,
The pelvis and glutes,
The thighs,
The knees,
The calves,
And the feet.
Again,
If you noticed any sensation or feeling in the body,
Just take note of it and acknowledge it,
Seeing if you can be with it for a few moments or if you can will it to relax.
Then place a hand over your heart.
As you inhale,
Imagine breathing in pure white light and sending it to your heart,
Cleansing and filling the heart with beauty and positivity.
Then silently say to your heart,
I love you.
I love you.
Allow yourself to feel the love enter your heart,
Know that you are loved and cared for today and every day.
Now take a moment to consider one thing you are grateful for this day.
Maybe something you are looking forward to,
Someone you get to be with or see,
Or perhaps it is as simple as having this practice,
These moments,
And this breath.
Finally,
Silently ask yourself the following,
What is my intention for today?
Where do I want to bring the world today?
Just whatever responses arise within.
Then ask yourself,
What do I need today?
What needs arise in me that I can acknowledge and nurture as I go through the day?
Again,
Trust whatever response arises.
Take a few moments to consider how it might feel if you were able to live this intention and take care of these needs today.
With that,
Carry this intention forward as you open your eyes,
Come back to the room,
And start your day.
