Good morning.
Welcome to Morning Presence and Intention.
I'm Marianne DeCleer.
Thank you for joining me here today.
Start by taking a moment to get into a comfortable seated position,
Either on a chair or while you're still in bed,
Wherever you like.
Sit with a tall back and relax your arms and hands in a way that feels good for you.
Take this time for yourself and connect within so that you can start your day off with full presence.
Know that this time is just for you and there's nothing else you need to do in this moment.
Observe the space around you and then gently close your eyes.
With your eyes closed,
Take some time to notice how you feel this morning.
Physically,
Mentally,
And emotionally.
Sort of like checking out today's weather.
Observe with lots of self-compassion and without any judgment.
You're going to start this morning by connecting to your breath.
Begin by feeling the rhythm of your breathing pattern,
In and out.
Feel the cool air around your nostrils on the inhale and the warm air on the exhale.
There's no need to control your breath here.
You can breathe normally.
Simply feel the rise and fall of your belly in connection to your breath and notice how the movements are calm and regular.
Imagine drawing beautiful oxygenated air into your lungs on the inhale and releasing any tensions and tensions that you may have.
Relaxing your body on the exhale.
Do this for a few breaths.
I now invite you to imagine a warm and bright light glowing above your head.
This light exudes peace.
Feel the comforting warmth and light of peace radiating down on you and enveloping your body.
As you inhale,
Breathe in this peace.
And as you exhale,
Gently spread it through your body.
Inhale peace.
Exhale to spread the peace throughout your body.
Feel the comforting warmth and light of peace filling and enveloping your body,
Inside and out.
As you continue to breathe,
Become aware of your breathing pattern.
As you continue to breathe,
Become aware of your presence here and now.
You can gently repeat the words,
I am here.
I am here.
I am here.
I am here.
Feel gratitude for this moment.
Feel gratitude for your breath and your presence.
Every morning is a new opportunity.
And as you start your day,
You can set an intention for how to approach the day.
This intention could be a word,
A phrase,
Or a feeling that you want to carry with you.
It might be something like patience,
Clarity,
Kindness,
Or focus.
Or it could be a phrase such as,
I feel energized and healthy.
I feel optimistic.
I'm open to possibilities and anything that comes my way.
Take this moment to form your intention.
Allow something to come to you without any judgment,
Whether it's a word or a phrase.
And sit with your intention for a few breaths.
And now,
I invite you to firmly anchor your intention in your mind and body for today.
First,
I'll give you a little explanation,
And then I'll guide you through it.
So in a moment,
When I give you the signal,
You'll inhale deeply through your nose.
You'll briefly hold your breath and bring your intention to mind.
Then,
As you slowly exhale through your mouth,
You'll mentally affirm your intention,
Feeling it spread throughout your body.
And you're going to do this three times.
I'll guide you the first two times,
And then you'll do the third one at your own speed.
Here we go.
Inhale deeply through the nose,
Expanding the chest and the belly.
Hold your breath and bring your intention to mind.
Exhale gently through your mouth to mentally affirm your intention,
Feeling it spread throughout your body.
Take a moment to breathe normally and feel the sensations of this intention resonating in your body and mind.
You'll do this a second time.
Inhale deeply through the nose,
Expanding the chest and the belly.
Hold your breath and bring your intention to mind.
Hold your breath and bring your intention to mind.
Then exhale gently through your mouth to mentally affirm your intention,
Feeling it spread throughout your body.
And then take a normal breath.
Feel this intention building intensity within you.
And now you're going to do this a third and final time at your own pace,
Starting with the inhale.
When you're done,
Relax everything.
Breathe normally.
Tune into all your feelings and sensations in the present moment.
Welcome this intention into your day.
And hold this intention in your mind and body,
Letting it fill you with purpose and direction as you go about your day.
And you might think about activating it throughout the day.
Notice how your approach changes as you allow this intention to guide you.
And now,
To end this practice,
You can take a deep breath in and a big exhale out to energize you for the beginning of your day.
And as you do that,
You'll feel your body and your mind and your body and your mind come together as you take a deep breath in and a big exhale out to energize you for the beginning of your day.
And then you can begin to wiggle your fingers and toes,
Maybe have a little stretch.
And when you're ready,
You can gently open your eyes to this new day.
Thank you so much for joining me here today for this morning presence and intention.
Know that you can come back to this recording whenever you want to start your day off with presence and intention.
And notice how your day is affected and how your world changes as you practice regularly.
Thank you for taking this time for yourself.
And have a beautiful day.
