Starting your day with a nice tall spine.
If you need any movement,
If you're really just waking up right now,
Feel free to roll out the shoulders,
The neck.
Any little movements that you need to wake up the body.
Eventually getting settled in your own time.
No rush.
And finding that nice tall spine,
Soft shoulders,
Softening the gaze or if you're comfortable,
Closing the eyes.
Allowing the hands to rest wherever is comfortable.
And begin to tune in to that beautiful breath.
Noticing the movement of the breath within the stillness of the body.
As it moves from the belly through the heart,
Through the throat,
And in and out through the nose or through the mouth.
Just tuning into the breath.
So you begin to tune everything else out.
As the mind begins to wander to your to-do list,
To your tasks for the day,
To any concerns that you might have.
Allow them to come and allow them to go.
Using this time for you to find just a few minutes to fill yourself up with what you need to start your day.
Allowing the breaths to become naturally longer.
Not following any specific counts.
Just allowing them to deepen and lengthen a bit more.
Each inhale and each exhale.
In our physical yoga practice,
We set intentions for our class.
Identifying something it is that we need,
Something we want to focus our energy and our mind on.
For this meditation practice this morning,
Identifying something that you need,
An intention of sorts,
For the day ahead.
Maybe choosing a single word,
An affirmation or a mantra.
Focus around courage,
Passion,
Peace,
Strength,
Forgiveness.
Whatever it is that comes to mind that you need for your day.
Choosing that word.
Taking that word,
That energy,
That intention,
And imagining a picture of a nice warm liquid just above your head.
That picture is filled with your intention,
With whatever it is that you need.
Allow that picture to begin to flow that intention into you.
As the picture pours water into a cup.
Allow that intention to begin to fill you up.
Starting at your toes.
That warm,
Soft and comforting liquid filling up your toes and your feet.
Moving into your ankles,
Into your shins and calves.
Whatever it is that you need beginning to fill up your body.
Filling up your knees and your quadriceps.
The strongest muscle in the body,
The largest muscle.
That I'm sure you'll need to get through your day.
Allowing that picture to fill up your hips,
Your lower back,
Your belly.
Beginning to sit up just a bit taller as you begin to receive exactly what you need to take on the day.
That warm,
Soft liquid beginning to fill up your heart space,
Your shoulder blades,
Into your chest.
Watch it pour down into your arms,
Filling up from your fingertips,
Into your hands and your wrists.
Allowing your forearms and your elbows,
Your biceps and triceps,
All the way up to the tops of your shoulders.
Completely filled with whatever it is that you need to get through your day.
Allow that warm,
Soft liquid to begin to fill your neck as you sit up just a bit taller.
As you find the strength,
The confidence that you need to tackle what is before you.
Allowing that intention to begin to fill your head.
Starting with the chin,
The jaw,
The lips,
The cheeks and the nose.
Moving up through the back of the head,
Across the eyes,
Through the forehead.
To the very top of the head,
Filling you all the way up.
And allowing it to flow out of you that you have so much,
That your cup is so full.
That it runneth over and begins to flow into those around you that you meet throughout your day.
That pitcher is endless and it continues to fill you up even as you pour out into others.
And watching that warm liquid pour into you and pour out of you.
Knowing that everything that you need is already inside of you.
Breathing deep.
And releasing.
Another deep inhale.
And exhale.
One final one.
And release.
In your own time,
Beginning to come back to the space.
Maybe making some gentle movements,
Giving yourself a smile.
And whenever you're ready,
Beginning to open the eyes.
Coming back to the space.
Thank you for joining me this morning.
I hope that you received exactly what you needed for this day and for any of the difficult days ahead.
Have a beautiful Friday.
Namaste.
