This meditation is great for those mornings when you wake up and have so many thoughts you aren't sure where to begin. Allow my voice to guide you as you reconnect with the physical body. Taking the time to ground yourself before the day begins can bring a little ease into prioritizing the to-do list that lies ahead.
Give yourself the time to connect to the breath, slow down, and declutter the mind.
I just wanted to bring something to you if you're feeling in a place where you're feeling a little unsettled and we don't really even have to know why it could be a season change it could be a lot on your plate right now not knowing what to prioritize or having an overabundance of inspiration and not knowing where to start so there's really no right or wrong but we all know what that feeling is inside when we're just feeling a little unsettled a little uncertain and not really sure what we need and for me that always seems like a good time to set everything aside we can't get it all done at once so there's no harm in putting it aside for 10-15 minutes while we kind of center in and get back in touch with the body the body is the last to process things and kind of catch up so it may just feel like we're out there floating and not knowing where to land so I like to when I'm feeling this way I like to reconnect with my physical body and with that and time comes that emotional and spiritual balance as well and once we get all of those things into balance best we can the priorities kind of show themselves and we'll have a more regulated nervous system and can move forward with a little more confidence than maybe we woke up with so if you want to join me you can still be lying down you can find yourself lying down making yourself nice and comfortable maybe a pillow under the knees for me if it's a morning practice I'd like to sit up crisscross with the legs or maybe there you're on the couch or the end of the bed you can let the feet start to connect with the floor whatever position you've chosen I'll invite you to shrug those shoulders up towards your earlobes and then push them back slightly and down rotating the hands so that the palms are facing towards the sky we're starting to notice the in-breath and noticing that out-breath maybe tucking the chin slightly as we grow the crown of the head towards the sky lengthening the back of the neck noticing the in-breath noticing the out-breath we'll gently shift the awareness to the bottoms of the feet as we move through the body we'll resist the urge to create a story or label anything that we experience or just noticing and witnessing there may be sensations you may shift and change or be completely different as we travel through the body and so we're just first noticing the bottoms of the feet noticing the tops of the feet and all ten toes and gently shifting your awareness now to the ankles noticing both ankles the shins the calves noticing the knees knowing that you're not stuck giving yourself permission if intuitively the shoulders and the spine ought to move back and forth as the body wakes up every so often if you did find movement pausing to find Center noticing the length in the spine and gently shifting the awareness now to the thighs the tops of the legs notice the back of the legs the hips the whole pelvis region noticing the low back and the belly the upper back backs of the shoulders and gently shifting your awareness to the front body the ribs the heart space noticing that in-breath noticing that out-breath notice the right shoulder right upper arm right elbow right forearm and wrist notice the back of the right hand bringing your awareness to the texture that the back of the right hand touches shifting your awareness to the right palm right fingers right thumb and gently shifting your awareness to the left shoulder left upper arm left elbow left forearm and wrist back of the left hand palm of the left hand notice the left fingers the left thumb and gently shifting your awareness now to the back of the neck the front of the neck the chin the jawline notice the right cheekbone left cheekbone giving all those muscles around the eyes permission to soften within the forehead soften and allowing that softening to spread over the scalp gently shifting the awareness to the bottom lip top lip tip of the nose and noticing the air and space around the tip of the nose noticing the in-breath and noticing the out-breath notice how that in-breath the air is cool and as you exhale the air is filtered and is warm and now I invite you to imagine as if that in-breath that flow of air is reaching every cell of the body all the way down into those toes those fingers all those little micro muscles in the face and as you exhale allowing it to empty the body as if the body were a container we'll just practice that inhaling reaching every cell exhaling emptying the container we'll just practice that for a few moments letting go of that visual just finding that natural rhythm of breath that makes sense to you you can go ahead and keep those eyes closed if that feels good we're gonna sweep the arms together up overhead reaching high towards the sky bringing those palms together and we'll gently bring those hands down to the forehead just pausing there to set an intention for kind and peaceful thoughts and then we'll bring the hands down to the lips for kind and peaceful words and then gently bringing those hands down towards the heart setting that attention for kind and peaceful intentions pushing the shoulders back and down letting that heart shine forward maybe bowing the head giving yourself gratitude for taking time to do something good for yourself knowing that you deserve just 15 minutes that's all you are asking for by taking the time to do so I do believe there's a ripple effect when we take care of ourselves we're able to perform better to care more and be there wholeheartedly for those that we serve for care for so I just want to recognize that in you before you go forward and the light in me recognizes and honors the light in you namaste
