Welcome to Day 10 of the Morning Routine Challenge here on Insight Timer.
How you begin the day matters.
Before the noise,
Before the rush,
There's a brief window where you get to choose how you show up.
This challenge is about being intentional with that time.
Let's jump in to today's session.
Hello,
My name is Fleur Chambers and it's my pleasure to connect with you today.
It's so easy to carry the mental,
Physical and emotional baggage from our past into each new day.
Meditation is a simple yet powerful way to lighten our load,
So that we can start each day afresh with energy,
Optimism and presence.
This short practice is backed by neuroscience and is designed to wake up your mind,
Body and heart to the potential that is this new day.
So getting comfortable and closing down your eyes if you like.
And beginning simply by noticing your feet.
And the way they connect with the surface beneath you.
Awareness on your hips and pelvis now.
Bones heavy and held.
And taking three deep and intentional breaths as a way of really arriving here.
Inhaling fresh oxygen,
Energy and life force.
Exhaling all that no longer serves you.
Now rubbing your hands together.
Feeling the friction,
The warmth that is building in the palms of your hands.
And now placing one palm on your forehead.
And one palm at the base of your skull,
Where it meets your neck.
One deep breath here.
Head held by your hands.
And as your hand rests on your forehead,
Imagining that this warmth you created in your palm is sinking into your prefrontal cortex.
The part of your brain responsible for clarity of thought.
Warm hand waking up the prefrontal cortex.
Ensuring that today your thoughts will be clear,
Refined and in line with your values.
Awareness landing on the hand at the base of your skull now.
This gesture soothing the amygdala and brain stem.
The parts of the brain that house the fear circuitry.
Here in this moment reducing any experience of hypervigilance.
And instead encouraging a sense of calm,
Regulation and perspective that you can take with you today.
Now placing one hand on your heart or the middle of your chest.
And one hand on your belly.
Sensing into your heart beating.
The expansion and contraction of your belly as it receives each breath.
Connecting now with the hand on your heart.
Imagining that this simple gesture is waking your heart.
Allowing it to guide you today.
And help you to feel open,
Loving,
Compassionate and grateful.
Awareness moving now to the hand on your belly or your gut.
Often referred to as the second brain.
Here in this moment awakening your intuition,
Deep sense of knowing and experience of right and wrong.
Trusting that you will use this as a compass today.
Hands returning to your lap.
And from this place of aliveness and vitality,
Setting yourself an intention.
A simple commitment for how you want to show up for yourself and for others.
Others and the world today.
Awareness returning once more to your body as it sits or lies in meditation.
Opening your eyes ready to move through the day with a sense of aliveness.
Pop into the challenge forum and share your insights and together let's connect through the power of intentional mornings.
