Welcome to day one of this meditation journey.
Thank you for saying yes to your growth,
Yes to learning,
And yes to connecting to the inner wisdom that lives inside of you.
Find yourself in a comfortable seated position.
Head over heart,
Heart over hips,
Spine nice and tall.
Your hands can be in your lap or on your thighs,
Whatever feels comfortable for you.
Gently close your eyes if you have not already.
Let's begin by bringing your awareness inwards by paying attention to your breath without trying to change it,
Without judging it.
Notice how you're breathing.
Breathing from your belly.
Are you breathing from your chest?
Are you breathing deep or is it shallow?
Can you feel the cool air entering your nostrils?
And a little warmer as you exhale through the nose.
And if there are any thoughts roaming around,
It's all right.
Bring your attention back to your breath.
Beautiful.
The intention for today's meditation is to channel your energy,
Focus,
Drive for the day,
Week,
Or month ahead.
Let us first relax the body.
The more we are relaxed in the body,
The more our minds can open up to what is new and what is possible for you.
Let's begin by inhaling two times through the nose and exhaling out through the mouth.
Together,
Breathing in two and very slowly exhaling out through the mouth until the breath is completely empty from the body.
Second round in two,
All the way out.
All the way out,
Feeling your body soften and open up and relax more onto the seat beneath you.
Last one together,
Breathing in through the nose,
One,
Two,
Filling your whole body up and very slowly,
As slow as possible,
Exhaling out through the mouth.
Now check in with your breath and notice,
Is there a difference?
Is there more space?
Are you breathing in and breathing out a little longer than when you first began?
Now that you are relaxed,
I invite you to begin to visualize your perfect day.
If today was the perfect day,
What would it look like?
How would you want to wake up?
What are your habits and rituals?
Have your breakfast.
See if you can make this as vivid as possible using all your senses.
How are you at work or at home?
What kind of relationships with people do you have?
What are the feelings that are rising?
Rising,
Perhaps a direction moving forward,
A confidence or compassion or flow,
The sense of connection,
The sense of not hurrying,
Not rushing,
And still managing to complete everything you set your mind and heart to.
Visualize yourself coming back home,
Having your dinner.
Who are you having dinner with?
How do you feel after your meal?
What do you do before bed?
How is your sleep and the quality of your sleep?
I'll give you a moment to visualize,
Feel,
Sense,
Taste,
Listen.
All that comes up for you.
Good.
Now,
Place one hand on your chest,
In the center of your chest,
And ask yourself silently,
If there was a word that described how you would like to be today,
What is it?
Is it passionate?
Maybe it's patience.
Maybe it's responsible,
Courageous,
Determined,
More loving.
Whatever comes first,
Whichever word arises first,
Stick with that,
Trust that.
Trust that,
And now feel into the energy of this word.
How does it feel in your body?
You may also visualize a color.
What color comes to mind when you hear this word,
When you feel into this word that your soul has picked?
You may place your hand back on your lap if you wish,
Or keep it there,
Whatever feels good.
And together now,
Let's breathe in this color,
This quality,
This word of yours.
And let it fill every single part of your body,
From the bottoms of your feet to the top of your head,
Visualizing it almost like a bubble of color around you,
Entering every single cell of your being.
Notice how this feels.
Notice any subtle shifts in sensations,
If any.
Beautiful.
A couple more breaths just like that,
Allowing this feeling to wire into our bodies so that we can turn it into action.
And now,
To integrate and amplify this feeling even more,
This direction even more,
I invite you to slowly,
Staying with this connection,
I invite you to open your eyes very slowly.
And I'll give you a couple of moments now to shift your body,
Shift your posture in a way that would embody this word.
Maybe you'd like to lean forward a little or lean back.
Maybe you wish to roll your shoulders back or stretch.
Perhaps you'd like to stand up,
Stand tall.
Or begin to walk.
Before you get on with your day,
Affirm to yourself that no matter what happens today,
This week,
This month,
I'm doing my best.
Whatever that may look like,
I will do my best.
Notice the difference of how you feel now than when you first began this meditation.
You may repeat this meditation for a few minutes.
This meditation,
You may repeat this meditation as many times as you like,
Whenever it serves you.
I hope you have a wonderful day.
With love,
Rai.
