Hi,
I'm Kinga.
I guide you through a gentle morning practice to help you connect with your body,
Awaken your senses and start your day with gratitude.
We'll move slowly giving each part of you attention,
Appreciation and a soft invitation to come alive for the day ahead.
Find a comfortable position,
Lying in bed before your eyes or sitting somewhere quiet and supported.
Let your arms rest in a natural place,
On your belly,
By your sides or folded gently in your lap.
If you're lying down,
You can close your eyes completely.
If you're sitting,
You might simply let your gaze soften.
Take a slow breath in and an easy breath out.
In and out.
Notice where your body meets the surface beneath you,
Feel the support under you and let yourself give a little more of your weight to it.
Breathe in through the nose and breathe out through the nose or the mouth,
Whatever feels most comfortable.
Let each inhale create a little more space inside you and let each exhale invite your body to soften,
To be here.
Bring your attention to your feet and toes.
Notice any sensations,
Warmth,
Coolness,
Tingling,
Contact with the sheets or floor.
Thank them for carrying you through every step,
For grounding you,
For keeping you connected to the earth.
Now move your awareness upward to your ankles and lower legs.
Feel the muscles,
The bones and the skin.
Offer gratitude for their role in your movement,
Your balance and your ability to stand and walk with ease.
Bring your focus to your knees,
The hinges that bend and straighten to carry you forward.
Even if they feel stiff or sore,
Acknowledge their constant effort.
Thank them for holding you up and helping you move through the world.
Shift your awareness into your thighs and hips,
The strong muscles,
The deep joints that let you sit,
Stand and move in so many directions.
Offer thanks for their strength and stability,
For the way they support your core and carry your weight with every step.
Now bring your focus to your pelvis and lower back.
Feel into the support and grounding that they provide,
Connecting your upper and lower body.
Thank them for their role in balance,
In movement and in holding you upright.
Move to your belly,
The home of digestion,
Of your inner nourishment,
Of your gut instinct.
Breathe into this space,
Letting it expand and soften.
Offer gratitude for the way it processes the food and energy that sustains you.
Bring your attention to your chest,
To your lungs breathing in life,
To your heart beating steadily.
Feel the rise and fall with each breath and thank your heart for its tireless work,
For its capacity to love and be moved.
Shift your awareness to your upper back and shoulders.
These areas carry more weight than we realize.
The weight of bags,
Tasks and even unspoken worries.
Acknowledge their effort and thank them for their strength,
Their support and their ability to release when you let them.
Move into your arms,
Elbows,
Wrists and hands.
Feel the life in your fingertips.
Thank them for all the ways they let you create,
Hold,
Comfort and connect.
Bring your awareness to your neck and throat area,
The bridge between body and mind,
The pathway for your voice.
Offer gratitude for their strength and flexibility,
For allowing you to speak,
Sing and express yourself.
Finally,
Bring attention to your face,
Your jaw,
Your eyes,
Your nose,
Your ears and your scalp.
Soften your jaw and your forehead.
Thank your senses for letting you see beauty,
Hear sounds,
Taste flavors,
Feel textures and take in the world each day.
Take a deep,
Slow breath in and a gentle breath out.
Feel your whole body at once,
Alive,
Present and supported.
Offer one more moment of gratitude for your body as a whole,
For carrying you into this new day.
And whenever you're ready,
Open your eyes or lift your gaze.
Carry this awareness and gratitude into everything that you do today,
Knowing that you can return to this practice every morning,
When you want to reconnect with yourself.
