Good morning,
My dear.
Today I have a 10-minute practice for you to help us wake up and start our day feeling balanced.
If we haven't met yet,
Welcome.
My name is Amber.
I'm a meditation teacher and I help people manage stress and anxiety so they can feel peaceful and present in their lives.
So when you're ready,
Come to a comfortable position for today.
And for this one,
It's very important that you are sitting up,
Ideally away from your bed,
Just to help support a feeling of wakefulness as we transition from night to daytime.
So sit up nice and tall,
Eyes open,
Becoming aware of the space around you,
The objects around,
The quality of light at this time of day.
And go ahead and take your first big deep breath of the day.
Inhale through the nose.
And exhale,
Let it out.
And we'll begin our day with some nice gentle stretches to help wake up the body.
Let's first reach our hands up overhead,
Perhaps clasping the hands together as you reach towards the ceiling,
Always honoring your body as I give these suggestions.
And as you reach up tall,
See if you can decompress the spine,
Giving yourself a nice deep stretch down the front,
Back,
And sides of the body,
Really feeling into that stretching sensation.
Perhaps leaning over to the right side to deepen the stretch in the left side of the body,
Feeling that stretch from the armpit all the way down to your hip.
And then the other side,
Feeling the stretch in the other side of the body.
And when you're ready,
Come on back to center and slowly lower the arms.
Pause here for a second and just notice the body.
Notice your energy.
Next,
We'll give our wrists a nice stretch out.
So clasp the hands together in front of us with the fingers interlaced and just give it a nice roll,
Maybe making some figure eights.
Maybe there's some cracks and pops happening.
Just warming up the wrists and hands here for the day.
Gauging in some nice wrist health.
And if you've been rotating one way,
Go ahead and reverse,
Go the other way.
And finally,
Release.
Bring your hands to rest in your lap.
Come back to stillness.
And when you're ready,
Close the eyes.
And just notice the breath.
Nice and soft,
Flowing in and out.
And just check in before you get your day started.
Awareness of how it is with you right now.
Feeling the weight of the body pressing against the seat beneath you,
The ground underneath your feet.
See if you can notice any particularly strong sensations in the body.
Pleasant,
Unpleasant,
Or neutral.
As well as any thoughts that may be forming around these sensations.
Any thoughts you may be having about the day ahead.
Just taking it all in.
Kindly,
Not judging.
Simply noticing what's here.
Just taking it all in with as much kindness as possible.
Just taking it all in with as much kindness as possible.
Not judging.
And as you scan through what can be felt in the body this morning,
Perhaps you can also notice the feeling of your clothing on your skin.
Or the temperature of air on your skin.
Aware of any morning sounds that you can hear.
Any smells.
Even if there's a particular taste in the mouth.
Opening up your senses to your current experience.
Feel the breath in the chest,
Moving in and out.
And my dear,
In the last few moments of practice here,
Here's an opportunity to set an intention for your day.
Just naming if there's a particular quality that you'd like to take from your practice into the rest of your day.
Maybe openness.
Calm.
Kindness.
Something you can return to and feel supported.
All right,
My dear one,
When you're ready,
Feel free to open up the eyes.
Let the light back in.
Thank you so much for practicing with me today.
I'd love to hear how today's practice went for you in a comment below.
Have a wonderful day and I'll see you again very soon.
