Good morning,
My friend.
Welcome to Total Morning Presence.
In today's practice,
We are going to use a variety of tools and techniques that is going to give you the right balance so that you can be present,
Aware,
Relaxed,
And sharp for the day ahead.
So we're going to begin with our eyes wide open.
So find yourself in a comfortable posture,
Eyes wide open,
And with our intention and attention,
We are going to brighten the mind by allowing in as much light as possible.
And just begin to notice as you do that how it brightens your mind.
So opening the span of apprehension wide and high and just allowing in as much light as possible.
And then from here,
We're going to make some adjustments to our posture.
So opening the shoulders and elongating your spine so you're rising into your empowerment,
Rising into sovereignty on the inhale,
And then feeling your feet connected to the ground beneath you,
Feeling your sit bone connected to the ground beneath you.
Feel the quality of stability pressing against your feet and your sit bone,
And just get a felt sense of that quality of stability that is beneath you as you're resting into the sensations of stability.
And notice how that gives rise to a sense of safety,
That you're resting into the safety of the stability.
So rising up on the inhale,
Making any adjustments to your spine,
Your shoulders,
Into your empowerment,
Sitting as an empowered being,
And on the exhale,
Just gently resting into the sense of stability and safety beneath you.
So now that we have the posture set up,
Allow that to rest into the background.
It's like an application that is just running in the background,
And we are going to move into some breath work,
But we're going to keep that sense of empowerment and humility,
That sense of rising up and resting into safety.
And from here,
Closing your eyes,
But keeping the brightness of mind that you have just cultivated.
So just noticing that you can close your eyes and maintain a level of brightness,
Of awakeness.
So we're going to begin with the 4,
7,
8 breathing technique.
Very simply,
That's 4 seconds in,
That's a 7 second hold,
And that's an 8 second exhale with a slight sound.
So we're going to be making a sound of woo,
And that sounding really helps relax the nervous system,
Getting that nice vagal tone moving through the body.
Without further ado,
Feeling that connection of ground to your feet,
To your sit bone,
We're going to be breathing in from the perineum,
Up through the belly,
Up through the chest,
Feeling that energy moving up all the way through from the bottom of your spine,
All the way to the top of your brain,
And then we're going to hold and squeeze.
So 3,
2,
1,
Let's begin.
Breathing in for 4,
3,
4,
And holding,
3,
2,
1,
And exhale,
Woo.
Here we go again,
Breathing in,
And hold and squeeze,
3,
2,
1,
And exhale,
Woo.
One more time,
Let's go,
Breathing in,
All the way up,
All the way in,
Hold and squeeze,
3,
2,
1,
Woo.
Great job.
And then we're going to bring our bright awareness down into our heart space,
And just getting a sense of the warmth that is radiating from your heart in this moment.
Just notice there is always a warm radiance,
Always right there,
You don't need to change it,
Just bring your attention towards it,
Ventral vagal state of connection,
It's always right there.
And just taking a moment to recognize that as you sit in this moment,
And breathe in the air through your nostrils,
That you're also breathing in the air of your ancestors,
All the great teachers,
And that as you sit and breathe in this moment,
That there are millions of others sitting in practice with you right now.
So remembering that as we practice,
We are practicing together,
And that the benefits of our practice ripple out into our lives.
So sitting like it matters,
Because it does,
And recognizing that the blood oozing through our veins with sodium and chloride and iron,
That those minerals within us come from the stars and the good earth beneath us,
That that chloride comes from the ocean,
And that iron comes from the supernova of a collapsing red dwarf star,
So just getting a recognition of the interconnectedness between all of us,
And the earth beneath us,
And the universe above us.
And then from here bringing your awareness down into the ground beneath you,
And you're going to direct that warm,
Connective,
Loving,
Mammalian ventral vagal,
Bright warmth down into the earth,
Down into the quality of stability that is beneath you.
That is the stability of the ground,
The earth,
Feel like in your body,
In your nervous system,
Steering your mind,
Your bright mind,
Towards that quality of stability,
The felt sense of stability that is always right there,
And feeling held by gravity,
Held by ground.
And if the mind or thoughts arise,
Steer the mind back to the meditation object of the warm,
Open,
Stable ground,
Meditating like it matters,
Stay bright,
Stay sharp,
And then from here,
Attuning,
Attuning to what wants to be felt in your body in this moment.
You're bringing the brightness,
The quality of brightness of mind,
That's a quality of perception.
You're bringing a quality of stability that we find in the ground,
That's a quality of perception.
You're bringing the warmth and openness of your heart,
It's a quality of perception.
So they're all online,
Warm,
Stable,
Bright,
And your whole body,
Your whole being is listening,
From this space,
Embracing whatever wants to arise,
And you are embracing it within the warmth,
Within the stability,
Within the brightness of your being,
Lovingly feeling and digesting anything that wants to be felt,
Sitting as your own healer,
Sitting as your own therapist,
Lovingly holding and digesting your experience,
Presently lovingly attuning to your own experience.
Every moment just beginning again,
Steering towards the listening of what wants to be felt in your experience,
In this moment,
And you're embracing it in the qualities of stability,
That is within you,
The quality of love,
The quality of brightness,
The quality of deep listening.
We're turning to that quality of ground beneath you,
And we're going to finish on just breathing into your heart space,
So you're going to connect with your heart,
And just notice that there is always a warmth,
A warm,
Loving connection,
That is always right there.
You don't need to visualize,
It's always right there,
The state of ventral vagal of connection.
If you do need some extra support,
You can think of a moment of deep connection in your life,
We've all had them,
Someone you love,
A pet,
And just notice that the warmth just radiates from your heart,
And just taking three more breaths into your warmth of your heart,
Keeping the mind bright,
Keeping the body stable,
Grounded,
And rooted,
And then you're going to gently open your eyes nice and bright,
Stay seated,
Hold those qualities,
The groundedness,
The brightness,
The warmth of your heart,
And the deep listening,
Full body listening,
And just getting a sense of the effectiveness of the practice,
Just notice your presence in this moment,
And allow that presence to be the momentum to bring this,
Your presence,
To the rest of your day.
