Good morning.
I'm so glad that you're taking this time to create some peace within To begin the practice find a quiet place where you will not be disturbed for the next 10 to 15 minutes Begin by sitting in a comfortable posture of your choice You can do this practice while sitting cross-legged on your bed or on your yoga mat You can also do this while sitting upright on a chair Once you've found the seat of your choice Allow your hands to gently rest on your thighs palms facing up towards the ceiling You may also choose to keep both your palms cupping into your lap Are you ready?
Begin by taking your awareness to the place where your body is coming in contact with the seat Notice how your body is being supported by the bed or the mat beneath you Take a deep breath in through the nose and as you breathe out allow your entire weight to drop onto the seat beneath you Breathing in one more time Breathing out and relaxing onto your seat Long deep breath in Exhale and letting go Shift your awareness to your nostrils And begin to notice how the air is flowing in and out of your body There is no need to change the way that you're breathing Just notice the normal rhythm of your breath The air going in and out Notice if the air is cool or warm Become curious about the same The next few minutes are just for you There is nowhere else you need to be,
Nothing else that you need to do Put off all the to-do lists and tasks for later on in the day Everything else can wait This is your time Now move your awareness to your upper back and shoulders We tend to hold on to a lot of stress and anxiety in this area So this morning let us relieve the same We shall do so through some gentle shoulder rolls Allow me to guide you into the same Inhale,
Take your shoulders forward,
Up and as you exhale take them back Inhale,
Forward,
Up,
Exhale back Do this two more times,
Gently sinking with your own breath Once you feel satisfied,
Reverse the circle Inhale,
Take the shoulders back,
Up,
Exhale in front Do this three more times,
Sinking with your own breath Gentle movements,
Releasing any stress and tension Once you feel satisfied,
Come to centre stillness Now move your awareness to your belly Notice how the belly rises and falls every time you breathe in and out Consciously allow the belly to rise as you breathe in and take the belly in as you breathe out Belly rising as you breathe in Belly falling as you breathe out Don't put too much pressure,
Whatever is happening naturally that's okay Together let's begin to deepen the breath now So take your right hand and place it on your belly Take a long deep breath in through the nose And exhale through the nose Inhaling through the nose Long breath out through the nose Inhale Exhale This time inhale through the nose But breathe out through the mouth Inhale Exhale through the mouth Long breath in Long breath out Repeat this three more times at your own pace Once you feel satisfied,
Allow your breathing to come back to normal Continue breathing in and out Keeping your awareness on the rising and falling of your belly If your mind begins to wander,
That's okay,
That's what the mind does Just invite yourself back to your breathing,
Watching the rising and falling of your belly I shall now repeat a few affirmations for this morning An affirmation is a positive statement that can change the way that you're feeling and can help alter your mindset Choose whichever affirmation resonates the most with you this morning Continue breathing in and out I inhale peace and let go of all my worries I inhale peace and let go of all my worries I am surrounded by love and peace Today I choose to create my own happiness I feel healthy,
Happy and strong Each morning is a new beginning I choose to make the most of my day today Each morning is a new beginning I choose to make the most of my day today Continue taking long breaths in and out Choosing any affirmation that resonated with you or setting your own intention this morning Together let's take a deep breath in through the nose And breathe out through the mouth Breathing in through the nose Breathing out through the mouth Repeat this three more times at your own pace Thinking about your intention in your mind Once you feel satisfied,
Allow your breathing to come back to normal As you continue breathing in and out,
I shall sing a chant for you this morning This is not a religious sound,
This chant is about inviting light,
Peace and truth into our lives As you continue breathing in and out,
I shall sing a chant for you this morning As you continue breathing in and out,
I shall sing a chant for you this morning Peace,
Peace,
Peace Slowly,
Become aware of your fingers and toes Giving yourself permission to wake up from this state of trance Begin to wiggle your fingers and toes And take a nice good morning stretch,
Waking yourself up Opening your eyes whenever you feel ready Feeling calm and relaxed,
Ready to take on the day Thank you for joining me on this practice this morning I wish for you a very peaceful day ahead If you like the meditation,
Come back to it as often as you would like to Or share this with anyone who may need it Bye bye
