Morning Energy

Wake up your body and mind with this energizing morning practice. This uplifting meditation is designed to help you connect with your breath, activate your body, and step into your day with clarity, vitality, and presence. Through mindful movement, breath awareness, and body awakening techniques, you'll feel refreshed, grounded, and ready to meet the day with purpose and joy.

Transcript

Good morning,

Sunshine.

Welcome to Morning Energy.

I'm Marianne DeCleer,

And thank you for joining me here this morning.

This is a moment for you to wake up,

Recharge,

And step into your day with energy and clarity.

Know that this time is just for you,

And that there's nothing else you need to do in this moment.

I invite you to settle into a comfortable seated position,

On a chair or your bed,

Or anywhere else that feels good to you.

Sit tall,

Aligned and relaxed,

With your feet on the floor if possible.

Begin by feeling the points of contact with the support beneath and perhaps behind you.

Feel your feet on the floor.

Feel your legs and buttocks on your seat.

Feel your back against the backrest if you're using one.

And feel your arms and hands resting on your lap.

I now invite you to take a moment to connect with your breath.

Take a deep breath in through your nose,

Feeling your lungs and ribcage expand.

And a long exhale out through your mouth,

Letting go of any heaviness or sleepiness left over from last night.

And once again,

Inhale deeply,

Bringing in fresh,

Vibrant energy as your chest and belly expand.

And then fully exhale,

Releasing any tension or fatigue.

And now come back to a normal breath,

And then tune into the feelings of your body's movement in relation to your breathing.

Notice the gentle expansion and contraction in the ribcage,

The rise and fall of your belly,

The feeling of air in your nostrils,

And nasal passage.

Tune into the inner rhythm of your heartbeat.

Appreciate the feelings of vitality in you.

Now let's begin to gently activate the body to stimulate its energy.

Start by gently rolling your shoulders up and back,

Opening your chest,

And then let your shoulders drop down.

And let's sync that with your breath.

Inhale to lift the shoulders up and back.

Exhale to release the shoulders down.

And you can do this for a few breaths,

And if you like,

You can change direction.

And if there's a position that you'd like to stay in for a moment,

Take some time to pause there before continuing on.

Now inhale through your nose and stretch your right arm up overhead as you are able this morning.

Hold your breath and lean over to the left to gently stretch your right side body,

And then exhale to release your arm down.

And we're going to change sides.

So inhale through your nose and stretch your left arm up overhead.

Briefly hold your breath as you lean over to the right to stretch your left side body,

And exhale to release your left arm down.

Now let's do both arms at the same time.

Inhale to reach both arms up over your head,

Really lengthening your spine.

Briefly hold your breath and slightly lean back,

And then exhale to gently release your arms down.

Take a moment to rest and breathe normally.

And let's do that a second time,

This time moving from a seated position to standing.

So inhale through your nose as you stand up and stretch your arms up overhead.

Hold your breath,

Gently lean back,

Move and stretch in a way that feels good,

And then exhale to slowly release your arms down and return to your seated position.

And once again,

Take a moment to relax once you're done breathing normally.

And you can do this one last time at your own speed.

This time,

Stay standing at the end.

Once you're done,

Still in your standing position,

Begin to wiggle your fingers and toes.

Maybe even begin to roll your wrists and ankles.

And then you can increase the movement and wave or shake your arms,

Hands,

Legs,

And feet.

Maybe stomp your feet up and down.

Do what feels good for you this morning,

And don't worry about what it looks like.

And as you move,

Imagine waking up your energy,

As if you're shaking off the sleep and stepping into your fully awakened bodily presence.

Continue to shake,

Wave and roll.

And when you're feeling ready,

Come back to stillness.

To finish off this energy stimulation,

We're going to physically sweep the body.

So you're going to start at the top of your head and work your way down,

Using your fingertips or palms to brush yourself,

Or maybe even give yourself a little massage.

And you can work from the center of your body to the outside,

As if sweeping away any lingering fatigue,

And at the same time,

Stimulating your energy and circulation.

So begin with your head,

And softly use your hands to sweep outwards across your scalp.

You can get the top,

The back,

The sides.

And then you can move down to your face and gently brush your face from the center outwards.

The forehead,

The temples,

The cheeks,

And the jaws.

Continue down to the neck,

And then use one hand to sweep your opposite shoulder,

Arm,

And hand.

And you can do this in multiple movements.

Make sure to get all the way down to your fingertips.

And then switch sides to do the other shoulder,

Arm,

Hand,

And fingers.

And as you're doing this movement,

Imagine brushing off anything heavy or tired,

Leaving yourself lighter and refreshed.

And now sweep your chest with both hands.

Get to your ribcage.

You can reach around to your back and sweep your back ribs as well.

Move down to your belly.

If you like,

You can do some clockwise massaging before sweeping outwards.

And then continue lower down to your pelvis.

Get your hips,

Your buttocks,

And carry on sweeping down your legs at the top of your thighs,

All around your thighs.

Continuing all the way down past your knees,

Your calves,

Your shins,

Down to your ankles and feet.

Get your toes if you can.

And imagine brushing off any lingering fatigue,

Leaving yourself feeling energized and reinvigorated.

And once you're done,

You can slowly roll your body up to standing.

Relax everything and rest your arms by your sides.

Take a deep,

Full breath in through the nose and exhale fully through the mouth.

And now return to stillness.

Relax everything and bring your awareness inward.

Notice the sensations in your body without any judgment.

Pay attention to what you can feel,

Whether that be tingling,

Temperature,

Perception of size or energy,

Or anything else that might be going on.

I now invite you to anchor this vibrant energy that you have stimulated in your body with a conscious breath.

So inhale energy through your nose while expanding the chest and belly.

Hold your breath and allow this vital energy to take root in your mind.

And then exhale slowly and gently through your mouth to diffuse this vibrant energy to every muscle,

Tissue and cell of your body.

Take a normal breath when you're done.

And welcome these positive feelings of energy.

Feel your vitality.

Integrate all of your sensations.

And remember that these feelings and sensations are in you and can be activated as you go through your day.

And start to slowly move your body again,

Your hands and feet.

And you can take a big stretch.

And I invite you to smile and welcome the new day with openness and gratitude.

And when you're ready,

You can open your eyes and step into your day with energy,

Presence and purpose.

Thank you so much for joining me here today for this morning energy and renewal.

And know that you can come back to this recording whenever you want to start your day off with energy and purpose.

And notice how your day is affected and how your world changes as you practice regularly.

May your day be filled with vitality and joy.

Have a wonderful day.