Welcome to this guided morning meditation.
My name is Kim.
And my intention with this offering is to help you awaken into your day.
In harmony with your heart and your Sankalpa.
Life can feel loud and full at times,
And having a heartfelt intention as an anchor Something that gently guides you back to what is true within can be a powerful practice.
It is one that has helped me cultivate a little more calm,
Peace,
Trust,
Hope,
And even inspiration.
And if you do not yet know your Sankalpa,
That is perfectly okay.
Simply connecting to the wisdom of your heart is a beautiful practice in itself.
Allowing your deeper heartfelt intention to reveal itself in divine timing.
This can also be a centering practice if you find yourself already within the rhythm of your day and would like to take a few intentional moments to pause,
Reconnect,
And reorient yourself back to the wisdom of your heart.
So let's begin by greeting your breath with your attention by simply becoming aware of your inhale and your exhale.
Before settling into stillness,
You may enjoy taking a few gentle movements,
Stretching your body as you begin to stretch into your day,
Perhaps reaching your arms overhead,
Lengthening your spine,
Even arching your back.
Or if you're lying down,
Perhaps drawing your knees towards your chest.
Flexing and pointing toes and fingers,
Circling wrists and ankles.
You might enjoy a twist to the left and a twist to the right.
And see if you can release a little residual tightness that has accumulated from sleep or simply life.
And now begin to move into stillness.
Allow your body to feel supported and stable wherever you are.
And return your awareness to your breath and take a few nourishing,
Deep inhales into the belly.
And long,
Easeful exhales out through the nose or mouth.
As if you are filling your morning cup.
And allowing its nourishing essence to infuse every part of your being.
Allow this to be a space of non-judgment.
Notice if your thinking mind has already begun to take the driver's seat,
Planning,
Organizing,
Or anticipating the day ahead.
And if so,
That is perfectly okay.
That is the mind's job.
But simply imagine yourself as an observer,
Noticing without judgment how your body feels in this moment.
And as thoughts weave into this experience,
Know that you do not need to follow every thread to its end.
Simply notice where the mind has wandered and gently return it back to the breath,
Returning again to the seat of the observer.
Now,
If you're comfortable doing so,
Place one hand on your belly and the other upon your chest.
Feel your body being breathed.
As though the breath itself knows exactly how to awaken and support you in this moment.
Notice the belly rise on your inhale and soften on your exhale.
Witness how the hand on your belly moves as you breathe,
While the hand on your heart remains a little more steady,
Anchored,
Perhaps even settled.
With curiosity,
Begin to explore what it feels like to invite a little more coherence into the breath by gently counting the length of your inhale and exhale.
Perhaps inhaling for a count of four or five and exhaling for a count of four or five.
There's no right or wrong ratio here.
You're simply noticing the length of your inhale and exhale and see what it feels like to breathe with a little more equanimity.
And if it feels comfortable to do so,
Begin to explore how it feels to extend the exhale slightly longer than the inhale.
Nothing to force.
Just notice how you can play with this breath.
And its rhythm,
Each inhale flowing into the exhale and exhale flowing into the inhale.
Feel free to release the counting at any time and allow your breath to flow intuitively like an ocean wave moving in and moving out.
You may keep your hands where they are or allow them to rest wherever feels most natural.
Now follow your breath inward,
Inviting your attention to orient towards your heart center.
Settling into the space as if you're entering into the doorway of an inner sanctuary.
A space where you can simply be exactly as you are.
A space that holds no judgments,
No expectations.
A space where your wiser self is always patiently waiting,
Ready to greet you with each breath.
With grace and compassion and unconditional love.
A space where you can feel safe to soften,
To open,
And to trust.
And if in this moment you are not feeling open or trusting,
That is okay too.
This space welcomes you exactly as you are.
And here you may choose to welcome in feelings of well-being,
Of goodness,
Of light.
If you have a heartfelt quality you wish to embody,
Invite that feeling to join you here too.
Or know that simply resting your attention in the heart space so that its wisdom may be known in divine timing is a powerful practice.
Begin to feel your breath nourishing the sacred heart.
As each inhale brings in light and warmth.
And each exhale,
Allow that light and warmth to gently begin to expand.
Sense,
Feel,
Or imagine your sacred heart being nourished by the breath.
Now allowing that light and awareness to travel with you.
Let your attention gently drift down towards your feet.
Like a sunrise slowly illuminating earth and sky.
Sense,
Feel,
Or imagine each toe awakening.
Like rays of light warming and illuminating all five toes on the right.
And all five toes on the left.
And if you do not feel warmth or light,
Trust that your attention is more than enough.
Awareness itself brings illumination to what has always been sacred within.
Your awareness travels through your toes and into the soles of your feet.
The whole right foot,
And the whole left foot.
Both feet together,
Filled with your awareness.
Light and warmth rise up through your feet and ankles.
Calves,
Shins.
Knees thighs right hip,
Left hip.
Both hips together.
The light of your awareness fills the pelvic bowl.
And continues to rise upward.
Warming the belly and torso.
Let your attention drift toward your fingertips.
Feel your awareness illuminate each finger on the right.
And each finger on the left.
Like rays of light awakening your fingertips.
Your awareness travels through all 10 fingers and into the palms of your hands.
Right palm and left palm.
Gently holding your attention.
Something sacred.
Awareness in the whole right hand,
The whole left hand,
Both hands together.
Like a sunrise,
Light and awareness move from your hands and up your arms.
Right arm,
Left arm.
Right shoulder,
Left shoulder.
Right collarbone,
Left collarbone.
Jaw Upper lip.
Lower lip.
Tongue Nostrils ears,
Eyes,
Forehead.
Mind,
Your awareness illuminating the mind and your whole head.
Your whole body filled with illumination and awareness.
Now bring your attention to the midbrow center.
And gently pull your awareness into the center point of the mind,
Your Ajna Chakra.
Sense,
Feel,
Or imagine rays of light shining out in all directions from the center of the mind Expanding.
Illuminating.
Your intuitive mind awakening.
Now imagine your discerning thinking mind Gently bowing down toward the wisdom of your spiritual heart.
Follow this inner acknowledgement back down with your awareness,
Returning and resting in the heart space.
Simply be here with your awareness and your breath for a few sacred moments of connection.
What wisdom does this space want to share with you today?
What would you like to see more of in your life?
What energy do you want to share with the world?
Notice what is asking to grow from your heart space.
Allow these heartfelt qualities to grow,
Infusing the breath with their essence.
Inhaling,
Feeling this energy gather in the heart.
Exhaling,
Allow it to nourish the heart space.
Inhaling,
The light begins to expand beyond the heart.
Light,
Awareness,
And illumination shining into the space around the heart space.
And with each effortless breath.
The light continues to grow.
Eventually filling your whole being.
Sense,
Feel,
Or imagine your whole body filled with light and awareness.
Continue breathing effortlessly as the wisdom of the heart expands,
Infusing every cell of your body.
Every cell illuminated.
And even the space between the cells.
Your whole being.
Radiant and awakened with nourishing prana.
Every cell in your body vibrating in harmony with your spiritual heart essence.
And for a few more moments,
Simply be here,
Awakened and held within the grace of your own sacred presence.
Return your attention back to your breath and body.
Back to where your sankalpa is alive and well within you.
Feel it now.
Living in the heart space,
Infusing your whole being.
You have shifted your energetic frequency into greater harmony with your sankalpa,
Your heart's creative code.
Remember,
This inner sanctuary is here for you to return to at any point throughout your day.
And now I invite you to bring one hand to the belly and the other on your heart.
Allowing this simple somatic gesture to anchor you to your breath,
Your heart,
And the intention that is growing within you.
And begin to take a few breaths of gratitude.
Gratitude for something simple and easy.
Perhaps air,
Breath.
Life.
Notice how gratitude may naturally begin to expand.
Touching other areas of your life.
Like little rays of light blessing the world around you.
Or perhaps for today,
You allow gratitude to remain tended within the heart space.
Trusting that from this sacred ground,
Your sankalpa will grow in divine timing.
May you move through this day anchored in the wisdom of your spiritual heart,
Allowing the mind to serve the deeper truth within you.
And whenever you need to reorient.
Pause.
Breathe.
And return to the heart sanctuary within.
Thank you for taking time to tend to your body,
Mind,
And spirit,
And for sharing this sacred space with me.
Namaste.
