Hello and good morning.
Why don't you go ahead and thank yourself before we even get started for taking time out of your day before anything happens to make yourself a priority before everything else in your day.
So congratulate that for a minute.
Pat yourself on the back,
Say hey I'm fucking awesome because I'm taking time for myself.
Cool.
So we are going to start by gently finding ourselves in a comfortable position where our back is supported and straight but not rigid.
Just resting easy against a surface behind you,
Palms facing upward,
Resting on your lap,
Knees or wherever they feel most comfortable.
Settle into the space and allow all the fidgets out of your body now so that you can be still for the remaining of the practice.
And if you haven't done so already just go ahead and let your eyes close.
We will start now by bringing all of our attention to our breath.
Take a nice long deep breath in through the nose for a count of three.
Holding at the top and slowly exhale through your open mouth letting out a sigh and just releasing all of the stale energy out of your body that you've cultivated from your sleep.
And again deep inhale,
Belly rise,
Feel your chest expanding and lungs expanding.
Big hold at the top and just exhale slowly and really feeling your breath slowly.
And the last one,
Big inhale in,
Hold it at the top and just gently letting go slowly out through your mouth.
And as the breath comes back to its natural rhythm just notice the feeling of the air as it enters your nose and notice the feeling of the air as it leaves your nose.
Noticing the gentle rise and fall of your chest.
Noticing the soft expanding of your belly as the air moves in and out.
Just notice the way your body moves when you breathe.
Taking some moments now to scan through the body and sense what might want to let go a little or soften.
Be more at ease.
You might soften the eyes and the areas around the eyes releasing any tension in your forehead.
Maybe unhinging the jaw,
Relaxing down to the foot of your tongue and feeling the sensations in the mouth from the inside out.
Relaxing the neck,
Letting the shoulders fall away from the neck,
Just softening.
Let the hands and fingers be soft and really feeling any movement there,
Any pulsing,
Tingling.
Feeling an openness in the chest and the beat of your heart.
Now just softening the belly and bringing awareness to sensations in the pelvic regions.
Bringing your attention to your legs,
Your calves,
Allowing any relaxation in your feet and toes.
Now widening your attention to the whole body and awareness of the field of sensations.
Feeling the quality of presence that's here right now.
When you discover that the mind has wandered or gotten hitched onto a thought form,
There's no need to judge yourself here.
That's just what the mind does.
Just notice thinking,
Thinking,
Thought form.
And just allow yourself to relax the attention back so there's a listening to what's actually around and the sounds here.
The sounds in the room,
The sounds of my voice,
Maybe a car passing outside or wind blowing,
Any white noise around you.
Just simply experiencing the experience of hearing.
Resting for a moment here to notice the feelings of calmness that you've cultivated and understand that you have access to this feeling at any point in your day.
All it takes is a conscious choice to bring yourself back to the breath,
Sounds,
Sensations in the body,
And this very moment.
And now place your hand on your heart and ask yourself,
What are three things that I'm grateful for?
We'll go ahead and do it one at a time.
And just thinking of that thing that you're grateful for.
Really just bringing it to the front of your mind.
Why are you grateful for it?
What does it allow you to be,
Do or have?
And just really feeling that gratitude in your body for whatever that is.
Know what's something else that you're grateful for.
Just bringing that to the front of your mind as well.
And really allow yourself to feel it and give thanks for it.
And now move on to the third thing that you're grateful for.
Just really magnifying that feeling of gratitude and why you're so grateful for it.
Be so grateful that you have this in your life.
Really give thanks and feel appreciative for this in your life.
And now what are three things that you want to create,
Or that you want to call in as yours,
That you are manifesting,
Or that you want to create as a result in your life?
I'm going to do them one at a time again.
But this time don't see it as something you want to see it as done.
So what's the first thing?
What's something that you're really creating in your life at a moment,
Or a result that you'd want to create?
But see it as done and see yourself achieving it and celebrating it.
And feeling in this moment as if it's already complete.
What would you be feeling,
Sealing,
Telling yourself as a result of this coming to life?
How many other lives will you impact?
What will other people around you be saying as a result?
Really feel into that moment.
And now bring the second thing to mind and really see yourself completing this goal.
Really see and feel and hear all of the things that will be happening around you once you have this in your life.
Really celebrate all the feelings that cultivate from this.
And now bringing this third beautiful result in your mind and see yourself having it.
Feel how confident and how lit up and how proud this makes you when you have this in your life.
And feel as if it's happening.
Now feel that same gratitude for those three things as if they already have been achieved.
And now ask yourself,
What are your intentions for today?
How do you want to move through your day?
Do you want to feel calm and focused to accomplish all of your tasks?
Do you want to feel playful and energetic and light and connected to the people you interact with today?
Do you want to make aligned choices with your health and well-being?
Take a moment to imagine it unfolding exactly how you want it to.
And now place your hands on your heart again and give thanks to yourself for showing up each and every day for yourself.
For being brave,
Courageous,
For pushing past any fear or doubts that may come along,
And for learning from all of the challenges that life might throw at you.
For being here now,
For being here today,
For remaining true to yourself and your intuition,
And just give thanks to yourself for all of the things that you've already done and the ways in which you've already shown up for yourself and the ways that in which you continue to show up for yourself powerfully in your life.
And when you're ready,
You can start to wiggle your fingers and toes,
Stretch it out,
Coming back into the room,
Opening your eyes now and feeling energized and ready to start your day.
