Good morning.
Today I invite you for a short guided meditation to start your day.
In my experience,
Morning is the best time to practice.
When our mind and body had the time to rest and rejuvenate after a night of sleep.
The practice can be done sitting down or standing if you will.
Align your spine with the top of your skull,
Your shoulder with your hips,
And your nose with your belly button.
If seated,
Sit at an upright posture.
If you're sitting on a cushion,
You can sit in half lotus posture or you can sit on a chair.
Place your hands wherever feels most comfortable.
They can be on your lap or on your thighs.
Gently close your eyes and your mouth.
Set an intention to relax your body.
Take a deep breath down to your lower abdomen.
Hold it and let go.
Take another deep breath.
Hold it,
Counting to four.
And let go as you empty the air from your belly all the way.
Now,
Breathe naturally and become aware of the sensations of your breath coming in and out of your nostrils.
Without any judgments,
Keep an open awareness of the sounds you hear,
Sensations you feel in your body.
Keep aware of any smell and any thoughts that are arising and passing without identifying with them.
Simply become a passive observer for the time being.
Let us count from 10 to 1 as we breathe in and out.
Ten.
Nine.
Eight.
Seven.
Six.
Five.
Four.
Three.
Two.
One.
As we continue to meditate,
We will set a few intentions.
These intentions can help bring more mindfulness throughout our day.
One.
I intend to have a bright,
Clear,
Energetic,
And calm mind.
Two.
I intend to stay mindful,
Alert,
Aware,
And present.
Three.
I intend to let go of distractions whenever I notice them.
Four.
I intend to stay grateful with all my encounters and find joy in ordinary experiences.
Continue to breathe in and out gently as you follow the sensations of your breath.
Bring your palms together with gratitude for the time you took for yourself to meditate and cultivated a little peace within.
When ready,
You can gently open your eyes.
I wish you a wonderful day.
Thank you for your practice.
