Welcome to this short morning meditation.
Find the comfortable seat.
Perhaps you'd like to sit on a pillow directly on the floor or maybe on a chair.
Make sure you can sit up straight.
Rest your hands where they feel comfortable.
Maybe on your knees or your thighs perhaps.
Just rest your hands in your lap.
When you're ready you can close your eyes.
And take a few deep breaths in through the nose and out through the mouth.
Load the body to settle in.
Feel the body.
Feel the legs,
Shin bones,
Feet supported by the earth.
Observe any sensations in the physical body.
Perhaps you woke up feeling some stiffness in certain parts of the body.
Observe those sensations without judging.
Just noticing whatever is present.
Allow the body to rest.
And at the same time start to feel that energy rising up from the sitting bones,
The base of the spine.
Up towards the crown of the hands.
And from that body awareness we shift to the mind.
Again without judging simply notice the movements of the mind.
Perhaps the mind is still in a sleep state as you just woke up.
Perhaps you woke up with a very active mind.
A lot of thoughts.
A lot of activity.
Again notice without judging.
Just become aware of the state of your mind this morning.
And notice how you are not your thoughts as you are right now observing those thoughts.
And from that awareness we bring our focus inwards.
We bring our focus to the breath.
Observing the rhythm of your breathing.
See if you can start to deepen the in-breath.
And lengthen the out-breath.
Breathing into the belly,
Into the chest.
Feel that expansion.
Long exhale,
Slightly draw the lower abdomen in.
Completely empty out.
Deep breaths in.
Long exhales.
With every inhale grow one inch taller.
With every exhale create more contact with the earth underneath you.
So there is a lengthening into opposite directions.
Make the inhale just as long as the exhale.
Perhaps you start to count the breath.
And whenever the mind starts to wander simply noticing that makes you aware of the movements of the mind.
And gives you that ability to invite the mind back to the breath.
Keep breathing those deep inhalations.
Long exhalations.
A few more in your own rhythm.
And notice how every inhale you're inviting that new energy into the body,
Into the mind.
With every exhale letting go of the old,
Letting go of the negativity.
Inviting in the new,
The positive.
Perhaps you visualize the rising sun in the space of your heart.
That glowing golden globe.
With every inhale it grows.
It starts to radiate throughout the body.
With every inhale you're feeding that golden light.
As if you're charging yourself with new energy for the day.
Carry that light in you.
Let go of focusing on the breath and just focus on carrying that golden light.
Perhaps you curl up the corners of your lips creating a smile.
And then soften the face.
And when you're ready to open your eyes,
You stay there for a moment.
Taking as long as you want to come back to the space you're in.
And step into this new day full of endless possibilities.
Thanks for meditating with me.
My name is Renée.
I hope to meditate with you soon again.
