Good morning.
Welcome to this Revibify Sunrise Meditation.
If you haven't sat up yet,
I'd like to invite you to gently turn on your side and slowly rise to the sitting position.
If you're already seated,
Please make sure that you're in a comfortable but active state.
This might mean that you sit on the floor with your legs comfortably crossed,
Back straight and engaged,
Or just sitting on a chair or bed,
Feet firmly planted on the floor.
Now that we're ready,
Let's begin.
Take a deep breath in through your nose,
Filling your lungs,
Feeling your rib cage expand in your back and sides and down into the depths of your belly.
Now release it fully through your nose.
If your nose is blocked,
This can help to unblock it,
But if you must breathe through your mouth,
Do what you can.
Alright now let's take another cleansing breath just as deep and this time extend your spine from your sitting bones all the way up to your crown as you breathe in.
Imagine a golden beaded thread of light going through your spine and gently pulling up towards the sky.
As you release your breath,
Remain tall,
But allow your muscles to relax around your strong brain.
Now breathing normally through your nose as relaxed as possible.
With your next breath in,
Sweep your arms out to the side and meet your hands over your head.
Keeping your shoulders down and pressed away from your head,
Hold your breath as you reach tall with the crown of your head and with your hands.
Release your breath slowly as your hands slowly drop palms out until they're parallel to the ground.
With another deep breath in,
Extend your palms and straighten your arms out away from you,
Holding your fingers wide with energy.
Now breathe out as you form your hands into fists and move your wrists in circles,
Relieving any tension.
Finally release your arms fully,
Resting your hands in your lap or at your sides.
Now breathe normally and comfortably.
Now resting your hands on the tops of your knees,
We're going to make gentle circles with our upper body and release our spine.
Begin by taking a deep breath in and sitting up straight.
Then as you release your breath,
Keep your hands on your knees and round your back as far as you can go.
Experiment with rounding your upper and lower back and maybe moving your hips gently side to side.
Now with your next breath in,
Do the opposite,
Keeping your hands on your knees but arching forward,
Tilting your pelvis forward and moving your chest as far forward as possible while pinching your shoulder blades together.
With this next breath out,
Move your body in a clockwise motion to your rounded back.
And with the next breath in,
Complete the circle all the way around and arch to the front again.
This is creating a slow circle of rounding and arching with your breath.
Continue with this clockwise circle for a couple of breath cycles.
Then when you're ready,
Switch and go counter-clockwise,
Arching your breath in and rounding with your exhale.
Keep your shoulders down and your neck free of tension.
This should be slow and feel like a gentle massage,
Not only of your spine and core but also for your internal organs.
Don't forget to breathe and relax deeper with each circle.
As you complete the last circle,
Please join me back in our neutral position,
Sitting up straight and tall,
Shoulders down and relaxed,
Hands on the tops of our knees.
Roll your shoulders up to your ears,
Keeping your hands on your lap.
And then roll them gently down towards your back.
Take one last deep breath in and repeat the process.
Breathe in,
Shoulders up to your ears,
Sitting up tall,
Tall,
Tall,
And breath out as you roll them back and relax your body around your strong core.
Gently remain sitting in this actively calm position for as long as you need.
This concludes the guided sunrise meditation.
I'm so glad you were able to join me.
Thank you and enjoy the day.
