Self-Nurturing Morning Meditation

This 11-minute guided meditation provides you an excellent start to or break during your day.
By focusing on the breath, we soothe our nervous system to settle and ground within. Tension in the body gets released and allows for practicing of mindful awareness of the present moment. The silence in between the guidance allows you to truly connect to and nourish yourself.
The meditation ends with a short practice in gratitude, so that you can carry this vibration with you throughout your day.

Transcript

Let's come into a comfortable position.

You can either sit cross-legged on the floor or on a chair,

Whichever way you feel comfortable.

In meditation it is really important to have a comfortable position for the body,

To not strain it.

Just make sure that your back is upright as a sign of attention.

You can close your eyes or keep them slightly open.

Focus on one point slightly in front of you and place your hands on your legs,

Palms facing upwards as a sign of receptivity.

And to arrive let's just take a really deep breath in,

The deepest breath you've taken today.

And hold.

Hold.

Hold.

And release.

Let's get back to a normal calm breath and let's focus on the in-breath.

See if you can feel it in your nose and if yes,

Where is your in-breath,

In the right nostril or the left one,

On both?

Just settle in.

Feel into the quiet observation of your breath.

See where it can take you.

Feel where it goes in your body.

Let's just stay focused on the breath for now.

Just observe it.

And let's just see if your body naturally relaxes with the breath calming the mind and thus calming the tension in the body.

So let's go to the top of our head and let's just consciously relax.

Let's just let go.

Let that feeling of relaxation be like honey smoothly going down within and outside of your body.

All in honey smoothing,

Relaxing every part of your body,

The eyebrows,

The eyes,

The nose,

The ears,

The mouth.

Going into your throat and your chest,

The shoulders.

Let the shoulders relax,

Let them hang.

Your arms,

Your hands,

Relax the fingers in your head.

Going down your chest,

Into your belly and along your back.

Down to the second chakra,

Your pelvis,

Down the length of your legs,

All the way into your feet.

All filled with this golden honey nurturing you,

Softening you.

Keeping any tension.

Relax,

Relax,

Relax.

Often we hold our stomach in.

So let's all just consciously relax the stomach.

Let's breathe into it,

Deep breaths.

Let's breathe.

How does your stomach feel like?

Is there any message that it wants to communicate to you?

Anything that you need to know?

Just listen and be receptive and open to any of its guidance and wisdom.

If your mind has drifted up,

Don't worry,

Just bring it back.

Bring it back to the stomach and I can breathe deeply into the stomach.

I can breathe deeply into the stomach.

Let's take another deep breath in.

Hold and release it all out.

We finish this meditation with hands and prayer in front of our heart and with gratitude to ourselves to have taken this time to connect with our breath and ourselves.

Thank you for joining me.

Have a beautiful and blessed day.

Namaste.