Good morning and welcome to this energizing and uplifting practice.
Let's spend the next 15 minutes setting ourselves in the mood and mindset we want to carry throughout the day,
Feeling open and accepting.
Begin by finding a comfortable position.
Sit in a way that feels relaxing and wakeful,
Keeping your back straight,
Chest open and softening any tension you notice in the body.
You can softly close your eyes now,
Or soften your gaze and look at something neutral,
Like a wall or the floor.
Let's take a couple of deep breaths here.
On the inhale,
Try to stretch up your spine and find some alertness.
And on the exhale,
Settle in and soften the body.
You can lengthen your breath by counting to 5 for each inhale and 5 for each exhale.
And if it feels comfortable,
You can extend this count to 6,
6 for each inhale and 6 for each exhale.
While we can't control our outer circumstances,
We can control our reaction to it.
So this is what we are going to focus on.
Feeling that things don't have to go perfectly in order to feel grateful.
Appreciating the small things instead of waiting for some big life changing moments to happen.
Enjoying our deep and energizing breaths as though we never noticed how refreshing it is to breathe fully.
Doing our best and accepting that this doesn't look the same every day.
And having compassion for ourselves on the days we face more challenges.
You can allow your breath to flow naturally now without trying to control it in any way.
And quickly scan through your body.
Notice if there is anything different from the beginning of the practice.
Is there more energy present now after taking those deep breaths that fueled your body with oxygen?
While you are placing your body you can still sense sleepiness or tiredness.
With each breath notice your attitude.
Notice if you can sit in a way that feels relaxed and open.
Remember that you are easing into this experience.
Making a commitment to yourself to not get concerned when you experience unwanted distractions,
Thoughts or feelings.
To be open to anything that arises because you are aware that all of this is fine and you are allowing all of these experiences to be here with you.
This acceptance and maturity will then overspill into the rest of your day.
Allowing you to face any challenges with a calm and open mindset.
Creating space between something that arises and your reaction to it.
Allowing yourself to detect in that moment is this something I can control or is this something that is out of my control?
And then instead of reacting,
Responding in a way that is more aligned with your true nature.
You are simply following each breath,
Exploring what does the sensation of breathing feel like and getting really curious about it.
You are not thinking about the breath before this one or the one that will come after,
Only about the one that is happening just now.
And know that it is completely normal for distractions to rise.
I am certain they already have.
Your own commentary or criticism,
Un-itch or discomfort,
A trip to a memory or a future plan.
This is what minds do and there is nothing more human than that.
What you can do here now is to allow it to happen without analyzing,
Chasing,
Holding on to anything.
Even though the impulse to do so can be quite strong,
Simply let it pass and come back to your breath.
And appreciate yourself in that very moment because you changed the narrative going on and refocused your awareness back to the breath.
Now take a moment here to recognize the energy you wish to start with today.
Is this energy inviting,
Open?
Or what does this potential feel like in your body?
Explore how you wish to go about today.
How do you intend to encounter adversity?
Today were positive experiences.
What does your attitude look like?
Now allow a gentle smile to arise and silently or out loud repeat after me.
I am enough today and always.
I am at ease with the things that are out of my control.
I am open to love and joy.
I am courageous.
I am worthy of what I desire.
I have the power to create change.
I trust myself.
Now explore any affirmations that come to you in this moment and repeat them to yourself as many times as needed.
Allowing yourself to feel good about yourself.
Letting a smile be present.
And now repeating once again.
I am enough today and always.
I am at ease with the things that are out of my control.
I am open to love and joy.
I am courageous.
I am worthy of what I desire.
I have the power to create change.
I trust myself.
And once again quickly scan through your body.
Noticing any difference from the beginning or the middle of this practice.
And now as our practice is coming to an end,
Slowly and gently allow your attention to expand.
You can start by noticing the room you are in.
Becoming aware of your whole body.
Stretching in any way that feels comfortable.
Maybe moving through your fingers or toes.
And when you are ready,
Softly open your eyes.
