Hello and welcome to the Early Risers Guided Meditation.
This meditation has been put together to help you feel empowered,
Help you set the intentions of what you want to achieve today,
What you want to receive today.
Let's get started by getting into a comfortable,
Seated or lying down position.
Taking in three mindful breaths,
Breathing in through the nose,
Releasing through the nose.
Set your intentions,
Letting yourself know what you want to achieve,
Setting that plan of how you are going to achieve this today.
And as you release this last breath,
Draw your attention to the base of your feet.
Imagine this warm golden or red light traveling up,
Whatever color is good for you,
What makes you feel comfortable and empowered.
Watch this light,
Feel this light as it travels up the shins and the calves,
At the knees,
Traveling up the thighs,
Feeling that warmth,
Traveling to the hips,
Engulfing the hips,
Taking a nice deep breath here for four,
Holding for four,
And then releasing for eight.
Watching this light,
Feeling this light as it travels up to the stomach,
Engulfing the stomach and the muscles around in this beautiful light,
Feeling it as it travels to the chest,
Breathing in through the nose for four,
Holding for four,
And releasing with an audible sigh for eight,
Feeling as the muscles relax,
As this light travels up to the shoulders,
Feeling them relax,
Traveling up the throat,
Traveling up the face,
Feeling the jaw and the cheeks relax,
Coming to the top of the head,
And meeting this beautiful white light that's shining in from above,
Feeling the energy that these lights are leaving through the body,
Feeling the relaxation,
Taking in a deep breath,
And then hold right here for four,
And then slowly releasing for eight,
Sitting in this moment,
Feeling this energy.
Imagine the place that is most comfortable in nature for you.
See the vegetation,
The trees,
Feel the warm weather,
The blue clear sky.
What does it feel like here?
Imagine,
Now imagine ten golden stairs descending down to this beautiful place that you feel relaxed in nature.
I'm going to count from ten to one,
And when I reach one,
You are going to be in this space.
In this space,
Ten,
Nine,
Feeling more relaxed than you felt before,
Eight,
Seven,
Six,
Five,
Four,
Feeling more relaxed,
Three,
Two,
And one.
You are in this beautiful space in nature where you feel most comfortable.
Listen for the animals,
Feel the warm weather,
The warm breeze,
Feel the sun,
See the clear sky.
How do you feel in this space?
Taking a nice view,
Seeing where would be the most comfortable spot for you,
Taking a walk to that space,
Feeling the soft ground on your feet,
Let it be sand or grass,
Taking a seat,
Taking in three breaths,
Breathing in for four through the nose,
And then releasing for eight through the mouth,
Feeling the expansion of the stomach,
The rib cage,
Feeling the chest lift,
And then releasing,
Breathing in and releasing,
Feeling all the muscles in the face and the shoulders and the stomach and legs relax,
Taking in that last inhalation and exhaling,
Getting more comfortable into the position that you're in,
Feeling the support of the ground that you're sitting on,
Taking a moment to breathe in the beautiful smell that's in this place.
You are powerful,
You are strong,
You are safe,
Everything that you desire,
You are worthy of.
Repeat these things to yourself in your head or aloud.
I am worthy,
I am powerful,
I am safe,
I can achieve anything I put my mind to.
And as you are speaking these words,
See them as they flow out of the mouth and flow in to the heart center in the middle of your chest.
Feel those words,
Sit in those words,
Taking in a nice deep breath for four,
And have you hold for four right here,
Releasing the breath for eight,
And then hold for four right here at the bottom,
Right here at the bottom,
Breathing in for four,
Holding for four right here,
Release for eight,
And then holding for four.
And then one more time,
Breathing in for four,
Feeling the expansion of the stomach,
Feeling the chest lift and hold for four,
Feeling as the breath flows through you,
Releasing for eight,
And then holding for four,
Letting the breath become calm and steady.
Take in one last moment to feel this beautiful space that you are in.
I am going to count from one to ten,
And when I reach ten,
You are going to be in the present moment,
Feeling empowered,
Feeling ready to take on this day.
One,
Two,
Three,
Rolling the shoulders back,
Rolling them forward,
Four,
Five,
Six,
Taking the head to the left,
Rolling the head,
Taking your time,
Being gentle,
Rolling it back,
The opposite direction,
Taking your time,
Be gentle,
Seven,
Eight,
Nine,
Wiggling the fingers nice and slow,
Drawing your attention to the surface that you are sitting on or lying on that is supporting you,
And ten,
Bringing the palms of the hands together,
Placing them between the palms of the hands,
Placing them between the brow,
Doing one last cleansing breath,
Inhaling through the nose for five,
Feeling the expansion,
Feeling the chest lift,
Holding for five,
Releasing for eight,
Parting the hands,
Giving yourself a light face massage,
And when you are ready,
Open your eyes.
I want to tell you thank you very much for joining me in this meditation.
Again,
Have a beautiful day.
Namaste.
