You you Good morning Let's get grounded and centered as you shift from your sleep state of resting to joining this day by connecting with your senses and being awake I Invite you to remain laying in bed on your back with a pillow under your knees Close your eyes and take a long satisfying stretch Make yourself as big as you possibly can and then relax Settling in comfortably bringing your focus to your breath Without modulating it in any way Simply breathe in and out Observing how your rib cage moves with each inhale And exhale Do you sense the expansions and contractions of your rib cage?
Are These expansions and contractions limited to your torso So now take three slow and balanced inhales and exhales that are equal in length Breathe in with your nose and out with your mouth releasing On the exhale Release the last of your night's sleep as you slowly shift into awakening Breathing in this new day exhaling giving thanks for the rest that you've had Continue breathing in through your nose and out with your mouth With this next inhale guided through your entire body all the way down to the tips of your fingers and toes Envision your body like a flat balloon and bring that breath in to slowly fill up this balloon So your head,
Neck,
Torso,
Hips,
Legs,
Feet and toes become three-dimensional With this next breath expand your shoulders,
Arms,
Hands and fingers filling you with awareness Connect your breath to all your physical dimensions the front and the back Connect your breath to all your physical dimensions the front and the back of your body and all your delightful curves and crevices Now let's bring your body awareness to where you physically touch the surface of your mattress Can you feel the gravitational pull?
Do you feel this constant and unconditional support?
It's not going anywhere,
It's holding you here Breathe into the earth and feel how you are connected to it and how you are a part of it and how you are an extension of it What a marvel it is to inhabit a human form All these physical experiences that we are capable of having as we mingle with the elements and pass through the multitude of environments of this place we call home,
Earth Can you sense your skin?
How does the atmosphere feel where it's in contact with your skin?
What's the temperature?
Is it cool?
Warm?
Is it pleasant?
How does the texture of the fabric feel where you now are conscious of your skin?
What do you hear?
What is the most distant sound you can hear?
Now bring your sense of hearing closer Are sounds moving towards you or away from you?
What do you smell?
Is someone brewing coffee in the other room?
Are your windows open?
Can you smell the weather?
What smells are you experiencing?
Focus your attention on your mouth Is it dry?
Is it wet?
Is it stale?
Is it sweet or sour?
Now let's awaken your voice and warm up your vocal cords Gently begin humming Hum until you feel it resonate in your ribcage Do you feel the hum surrounding your heart?
Now smile No really,
I mean put a smile on your beautiful face as you hum into your heart If you choose,
Name three things you are grateful for Gently start wiggling your fingers and toes As you shift your awareness from the internal to the external What is the distance between you and the sensations in your fingers and toes?
Do your hands and feet feel far away?
Or do they feel close?
Our body perceptions vary Like how a teeny bump in your mouth can feel like a mountain Or a grain of sand in your chute like a rock Now stretch as big as you possibly can Shrug your shoulders up to your ears and then relax Rock your head gently and slowly from side to side waking up your neck Then rolling onto the side of your body that you will get out of bed from Set an intention for the day or set a goal Take another deep breath and slowly open your eyes taking in your environment Pushing your body into a seated position Place your feet fully on the floor joining this day grounded,
Centered,
And present
