Good morning,
I'm Natalie,
And this is a meditation to help start your day with mindfulness and gratitude.
Morning meditation is a grounding practice that brings us into the present moment,
Where we can find peace and joy.
Beginning the day with intention,
We empower ourselves to connect with our highest self throughout the day.
Find a comfortable seated posture for your body,
Making whatever adjustments you need to feel supported.
We'll welcome the day by becoming aware of your breath.
Begin to inhale through your nose and exhale through your nose.
Begin to lengthen the breath by inhaling for four counts,
One,
Two,
Three,
Four,
And exhaling,
One,
Two,
Three,
Four.
We'll continue connecting our breath and mind together by using Nadi Shodhana,
Alternate nostril breathing.
Fold your middle and point your fingers in the palm of your right hand,
Leaving your thumb,
Ring,
And pinky finger lifted.
After your next exhale,
Use your right thumb to close your right nostril,
And inhale through your left nostril for four counts,
One,
Two,
Three,
Four.
Now close your left nostril using your ring and pinky finger on the right hand,
Exhaling through the right nostril,
One,
Two,
Three,
Four.
Inhale through the right nostril,
One,
Two,
Three,
Four.
Close the right nostril with the right thumb and exhale through the left nostril,
One,
Two,
Three,
Four.
Now inhale through the left nostril,
One,
Two,
Three,
Four.
Close your left nostril using your ring and pinky finger on the right hand,
Exhaling through the right nostril,
One,
Two,
Three,
Four.
Inhale through the right nostril,
One,
Two,
Three,
Four.
Close the right nostril with the right thumb and exhale through the left nostril,
One,
Two,
Three,
Four.
Release Nadi Shodhana and bring your fingertips to the top of your head,
And begin opening energy at your crown by moving your fingers in circles,
As if you're giving yourself an invigorating scalp massage.
You can lift your hair and make short sweeping motions,
Just moving the energy and clearing it away.
Now bring your fingertips just underneath your collarbones,
Pressing in and up into the space just beneath your collarbones.
Now tap your fingers underneath both of the collarbones,
Removing stagnant energy.
Moving down to your ribcage,
Begin pressing your fingertips just beneath your ribs,
Moving up and down your diaphragm.
Press your fingertips into your abdomen,
Just beneath your ribs,
As if you're trying to feel what's underneath your ribcage.
Next,
Sweep your right hand from the top of your left shoulder all the way down to your left hand.
Do that two more times,
Sweeping away any dark or old energy that is not of service to you.
Now sweep your left hand along your right shoulder all the way down to your right fingertips.
Let's repeat that,
Sweeping stagnant energy from the top of your right shoulder to the right fingertips.
That's it,
You're preparing your body for all the best things to come today.
Now take your right hand to your left shoulder and sweep it across your body to your right hip.
Sweeping away what doesn't serve you.
Switching sides,
Bring your left hand to your right shoulder and sweep it across your body to your right hip.
Wonderful.
Lastly,
Brush your hands from the tops of your thighs to the ends of your toes,
Clearing the bottom of your body.
We'll now connect our cleared energetic body to the heavenly angel energies above.
Rest your hands on your lap and as you take your next inhale,
Imagine a beautiful shining white light from the sky above pouring into the crown of your head.
As you breathe in,
Feel the strengthening light flow down from the crown of your head all the way through the trunk of your body and swirling into your pelvis.
As you exhale,
The light flows back up through your trunk and crown of your head to the sky above,
Removing any fear.
As you breathe in,
Notice how the light cleans and calms your energetic body and as you exhale,
Feel how this bright light connects you with the love from above.
Let's now shift our attention to the base of our spine near our root chakra.
Imagine an earth tone tree root growing down from your tailbone all the way to the core of the earth.
As you inhale,
This rooted energy travels down to the core of mama earth.
And as you exhale,
The energy flows back up to you,
Making you feel strong and grounded.
On your next inhale,
Imagine the rooted energy flowing down beneath the floor where you sit all the way through the dirt and earth below.
As you exhale,
Feel how this core space of the earth never moves,
How it's accessible from wherever you breathe.
Now,
Call to mind one thing you can be grateful for today.
It could be a person,
A pet,
Or anything that you feel appreciative for.
And now bring to mind another thing in your life you're grateful for.
Maybe it's a memory from time spent with friends or in nature,
Just something that you feel happy about.
Even if we're not content with our life right now,
We can still feel gratitude for the joy we've experienced in the past.
One last time,
Imagine one thing for which you're grateful.
This time,
Allow yourself to feel that memory.
Notice how gratitude can soothe your physical and mental bodies.
Now,
Recall a success of yours from yesterday.
Maybe you finished a project,
Drank enough water,
Or smiled at a stranger.
It doesn't matter how big or small this success was to you.
It's healing to be mindful of our efforts to show up for ourselves and for others.
Lastly,
Ask yourself,
What intention would you like to set for yourself today?
What word or message would serve you today?
Once you have that intention identified,
Let it really sink into your body.
Notice what it feels like in your body.
Now,
Blink open your eyes,
Taking in the moment that fills the space around you.
I wish you a joyful and peaceful day.
Namaste.
