Welcome to this morning meditation.
It's your way to start the day with a clear intention and to feel centered for the whole day.
So taking the space where you can feel comfortable,
Perhaps sitting or laying down if you need and finding your spine aligned.
So choosing the best position for yourself whether you are at home,
Whether you are maybe traveling to work or maybe you're outside.
And when you feel ready softly close your eyes.
Take a moment to feel your body,
To feel your back,
Your spine aligned from the sitting bones,
From the tailbone up to your neck and head.
Feeling this center,
This alignment and softening as much as possible your back muscles.
Still feeling supported either you are sitting or laying down.
Take a deep breath in and sigh out the mouth.
Ah Releasing all the air through your body,
Empty and light.
Take a few deep breaths.
And as you breathe into your nose and out your nose start feeling your abdomen moving in and out.
And finding this connection with your breath and your body as a way to turn your focus inwards.
Letting go of any distractions from the outside world or maybe any recurring thoughts or worries that you may have this morning.
Knowing that you can always come back to your duties,
To your duties but this is the time for you to just connect.
This is the time for you to really energize yourself and be ready for your day so that you can be more energetic and step fully into your daily tasks and duties.
So letting everything go,
Feeling the breath,
Feeling the rhythm of your breathing and keeping this as a baseline,
As our foundation during the whole practice.
So whenever you feel distracted,
Come back to the sensation of your belly moving in and out as you breathe in and out.
And just being there for a few moments whenever you need.
So as we step into this new day,
Think of anything you would like to wish for yourself today.
Setting one clear intention.
It can be just a word,
It can be a sentence.
As you formulate your intention,
Keep it there close to you,
Keep it in your mind.
Maybe your mind is already visualizing the day ahead,
Try to stay present.
Your breath and your intention.
It's always important to create some energy for ourselves,
To ground ourselves.
Take a moment to visualize yourself in a bubble of energy.
A space that surrounds you,
Protects you like a shield.
Above your head,
The back of your head,
The sides,
The face.
Around your shoulders,
Around your chest.
Around your abdomen,
The lower back.
Around your hips,
Front,
Sides,
Back.
In front of the thighs,
The hamstrings.
Around the knees,
Kneecaps,
Backs of the knees.
Around your shins,
Calves,
Ankles.
Maybe your protective shield is smoke,
Very close to the body.
Maybe it starts expanding,
Moving farther away from your skin,
Creating a bigger space around you.
Try to stay with your imagination for a moment.
Expanding your energy field,
Your protective shield.
Perhaps imagining the color of this shield.
Is it a bright color or a darker one?
Is it light and transparent or maybe more opaque and intense?
Take a moment to reflect on how this shield makes you feel.
What kind of emotions it triggers.
Perhaps sensations in the body,
Using all of your imagination.
With this image in mind,
With this protective shield,
Come back to your intention.
How does your intention feel now that you have this shield around you?
Does it make any difference?
Take a moment to feel,
To listen.
Take one deep breath in and sigh out.
Relax your body and as you hold yourself to your intention,
To your protective shield,
Slowly let's come back to our body,
Sitting or laying down.
Starting to move the neck from side to side.
Perhaps the shoulders,
Fingers,
Toes.
Slowly waking up your body again.
And stretching if you wish.
Making yourself big in your space.
Whenever you feel ready you can open your eyes and move into your day with more groundedness and protection around you and with your beautiful intention in mind.
I wish you a lovely day and see you next time.
