Morning Meditation

This is a gentle morning meditation welcoming the listener to the day. The meditation allows you to stay in bed, or to settle into a traditional meditation posture, as you wish. The meditation then continues with some guided breath awareness followed by a body scan. Enjoy.

Transcript

Hey everybody,

This is Montai Dada with Mindful Higher Ed and in this recording I'd like to invite you to join me for a morning wake up meditation.

Rise and shine my friends,

We're just waking up now and let me invite you to find a meditation posture that you can hold for the next 10 or 15 minutes or so as we start our day.

You might gently move and quietly,

Slowly move to your meditation posture and position.

Being mindful of your body and taking good care of your body,

Knowing that your body is here to comfort you and feed you and our bodies are so amazing.

As you settle into your meditation posture,

Just ease on in now.

Whether you're still laying in bed like a sleepy cat or you've sat upright perhaps at the edge of your bed or you might be sitting on a meditation cushion nearby,

It's all good.

All that I ask is that you join me now for a little bit of meditation.

And with that my friends I'd like to invite you now to gently close your eyes and allow your body to settle in,

Noticing the weight of your hands,

The contact that your feet are making around you and allowing your body to just gently settle in,

Feeling the relaxation of the body,

Feeling the gravity of the body as it settles in and anchors you to the present moment for the day ahead.

Let me invite you now just to gently scan your body and just check in with how your body is feeling.

If there's anywhere in your body that needs any extra tender loving care,

Anywhere at all,

Let me invite you now to send that part of your body a gentle hello.

Send that part of your body a little bit of tender loving care,

A little bit of loving kindness,

Just easing into this moment for our morning meditation.

And as we get started now I'd like to invite you to take a nice big deep breath,

Just breathing in and breathing out,

Breathing in and breathing out.

And taking a few more big deep breaths on your own,

Following the rhythm of your own breath,

Following the rhythm of your own body.

Just breathing in and breathing out on your own for a few more breaths.

And as we settle into the body,

Let me invite you now for a few moments to join with me and let's begin to use the breath as our object of awareness.

Let's begin to use our breath as our anchor into the present moment.

Just continuing to breathe in and if you can I'd like to invite you to breathe in through your nose,

Just filling your body with nourishing oxygen,

Starting with the nose and going down to the throat,

Down to the lungs and all the way down to the bottom of the belly,

Just really allowing your body to fill with nourishing loving oxygen.

Just breathing in long and deep,

Letting that breath just settle into the bottom of your tummy and when you're ready just gently exhaling,

Just letting all that nourishing oxygen just go and leave your body and exhale any stress,

Exhale any tension,

Exhale any discomfort,

Just sending it out to the universe where it belongs.

And just continuing to breathe in nice and deep with that in-breath,

Just filling up your lungs and belly like a big old balloon on the in-breath and just gently letting it all go on the out-breath.

Just a few more deep breaths on your own,

Just finding the rhythm of your own breath.

Good,

Good,

Good.

And now for today's morning meditation,

I'd like to invite you to join me for a little bit of a guided body scan.

We're going to shift that awareness now to the very top of your head,

The crown of your head.

And some people say this is where you connect with your higher self.

Let me just invite you to tune in to that energy at the very crown of your head.

Just breathing in positive loving energy to start the day.

Breathing out and just letting go,

Relaxing the body a little bit more on each out-breath.

Scanning the upper part of the head,

Seeing if you can notice any sensations at the very top of your head.

Maybe you can even feel the hairs on your head,

The curls on the top of your head.

Just gently scanning the head area for a moment,

Tuning in to that part of your body.

Good.

Now let me invite you to shift gently the awareness to the forehead area,

To the eyebrows and the eyes.

Breathing in some relaxation for the eyes.

And as you breathe in,

Just allowing your eyes to rest and relax and let go.

Breathing in relaxation for the eyes,

Breathing out,

Letting go.

And now let's move gently to the rest of the face,

The left side of the face,

The right side of the face,

The left cheek and the right cheek.

Just breathing in and allowing all those muscles in the face to relax and let go.

Just breathing in some relaxation and breathing out some relaxation.

And now moving gently to the lower part of the face,

The left jaw,

The right jaw,

And allowing all those jaw muscles just to soften,

Relax and let go.

Just breathing in some relaxation and breathing out some relaxation for the jaw muscles.

You might even have your mouth a little bit open right now.

Just breathing in relaxation and breathing out relaxation.

And now let's move on to the neck area,

The left side of the neck,

The right side of the neck.

Just breathing in some relaxation to all those muscles,

All those tendons,

All those ligaments in the neck area.

Just breathing in some relaxation for the neck muscles and breathing out some relaxation for the neck muscles.

And now working our way to the shoulders,

To the left shoulder,

To the right shoulder.

Just breathing in some relaxation to all the shoulder muscles.

Just allowing the shoulders to feel light and loose.

A little bit of starting off your day just letting go of any burdens you might feel.

Letting any of that negative energy just flow down to the center of the earth,

The bottom of the earth.

Just letting go of all of that stress and that tension.

And now let's work our way down the back muscles,

All the muscles in the upper back,

The middle of the back,

The lower back.

Just breathing in some relaxation to all those muscles in the upper back.

Just allowing yourself to relax and let go for a moment.

And now let's move down to the arms,

The left arm,

The right arm.

Just imagining your arms sort of like a raggedy-and doll and just letting go of all those ligaments and muscles in your arms.

Just letting any tension just melt away to the bottom of the earth.

And now moving down to the front of the body and all the vital organs in our bodies,

Our lungs,

Our hearts,

Our livers,

Kidneys,

Spleen,

Just breathing in relaxation for all the vital organs in our bodies.

Just breathing in calm and peace.

Breathing out relaxation.

Now working our way down to the lower part of the bodies,

Our hips,

Pelvic area,

The thighs,

All those incredible muscles and bones in the lower part of the body.

Just moving down our awareness down to the legs and the knees and the shins and the calves and the ankles.

Just moving all the way down to the soles of our feet,

Down to the tips of our toes.

Just allowing the whole body to feel relaxed and to let go.

Breathing in now relaxation for the whole body on the in-breath.

Breathing out relaxation for the whole body on the out-breath.

Just breathing in and breathing out pure relaxation now.

Feeling the peace of your body,

Feeling the weight of your body,

Feeling the goodness of your body.

Just continuing to breathe in and breathe out on your own.

And as we come to the close of this short morning meditation,

Let me invite you now to gently notice your hands.

Gently notice your feet.

Gently begin to notice your whole body.

Maybe begin to gently move your neck muscles.

Gently begin to move your shoulder muscles.

And when you are ever so ready,

Let me invite you now to gently open your eyes looking at the world around you and realizing you are an incredible,

Amazing human being.

And thank you so very much my friends for joining me in this meditation.

May you go in peace.

Reviews

That was truly refreshing to begin the day. Will be a routine repeat for me.

Great meditation!🙏💖

Good

Thank you💓

Thank you 🙏

So very relaxing. Thank you 🙏🏼😊🕊

Thank you so much 🙏🏼