Good morning,
Grand Rising.
I hope you are having the best day already.
Go ahead and get yourself settled into a comfy position and just begin to settle into this present moment by just noticing what's happening around you.
Before closing your eyes,
Take a look around the room.
Just notice what you can see.
Do you hear any sounds far off in the distance?
Can you notice the temperature of the room?
And then go ahead and close your eyes or drop your gaze and just go ahead and begin to drop into your body.
Dropping into your body is just to become aware of any sensations that are happening inside of you right now.
Are you experiencing any pain or discomfort?
Notice any sensations in your body,
Tension that you're holding on to,
Perhaps some stiffness or soreness.
Maybe a little movement feels nice.
And then become aware of how you feel emotionally,
Knowing that you can answer completely honest because you don't have to share with anyone.
Just how do you feel right now?
Are you happy or sad,
Angry,
Frustrated,
Calm and peaceful?
Without judging those emotions as good or bad or right or wrong,
Can you just notice how you feel?
And then perhaps maybe noticing what your energetic body feels like.
Do you feel like you have a lot of energy ready to get up and go and start this day?
Or perhaps your energy is a little more slow and sluggish and you really just want to take it easy and find time for some more rest.
Dropping in even further into your body,
Begin to notice your breath.
Just begin to notice that inhale and the exhale.
Are you breathing from your nose?
Are you breathing through your mouth?
And just noticing and becoming aware.
Did you change or shift your breath as soon as I asked you to begin observing?
And that's okay if you did.
Becoming that observer gives us that awareness.
We become more slow and steady with our breath,
Just unintentionally in our subconscious.
You can use that breath as a focal point to stay present in the moment by breathing in through your nose for a count of one,
Two,
Three,
Four.
And then open your mouth and just exhale.
One,
Two,
Three.
Begin to breathe in again,
Counting in your head or out loud.
One,
Two,
Three,
Four.
And then exhaling that steady breath for one,
Two,
Three.
Continue to breathe in and out of your nose at your own steady natural flow,
Noticing where you connect with the earth below you.
Perhaps you're sitting on a cushion or on your bed or on a chair.
Maybe you're lying down.
Just notice where you connect to the floor beneath you and can you begin to ground in and center yourself there.
Imagine yourself with a nice long spine all the way from the tailbone to the crown of your head.
Maybe a slight tuck of your chin towards your chest to elongate the back of your neck.
Let your shoulders drop away from your ears and be soft.
Let your hips be heavy and just settle in.
Settle into your breath.
Settle into your emotions.
Settle into your energy.
Begin to waken the body up to bring energy in for the day.
Take a deep breath in through your nose.
Breathe in fully.
Let your chest expand.
Let your belly expand.
And then fully through your mouth,
Empty all the breath out from the belly,
From the lungs.
Emptying completely and fully.
Taking another full deep cleansing breath in,
Breathing in through your nose,
Filling up your entire cavity,
Your lungs,
Your chest,
Your throat.
And then fully exhaling as you open your mouth.
Just let all the air pour out.
Begin to wiggle your hands,
Your feet.
Open your eyes.
Come back to the space around you.
Have a wonderful day.
Thank you for meditating with me.
