Hey,
It's Cyrus.
Welcome to this 20-minute morning meditation.
It's the perfect way to start your day,
Get ahead of your rhythm,
And make sure you'll be relaxed,
Focused,
And present throughout your day.
Grab a chair with good back support,
And let's begin.
Scoot your lower back into the chair and make sure your back is straight,
Your neck is straight,
Your hands are comfortable in your lap,
Your feet are comfortable on the floor.
Get into a relaxed but alert position with your eyes on a spot in front of you,
Straight down the center of your line of vision.
Make sure it's a specific enough spot that your eyes can rest comfortably on it.
And let's launch right into some deep breathing.
Going in through the nose,
Nice and slow,
Filling up the belly,
And out through the mouth.
Once again,
Breathing a little bit deeper in through the nose,
Filling up the body,
And releasing,
Letting it fall out of the mouth gently.
Now we're gonna do two breath holds.
Same thing,
Just holding the breath at the top,
Breathing in slowly,
Holding the breath now,
And feeling the body head to toe as you hold,
And slowly releasing.
One more like that,
Breathing in really deep into the whole body,
Into your fingers and toes,
And holding at the top.
As you hold,
Feel your body and the room around you at the same time,
And now let that breath fall out of your mouth.
Now allow your eyes to close for just a moment.
Identify what motivates you today.
What do you wanna be present for?
What do you wanna show up for?
What excites you the most?
Feel that energy in your body,
Connect to that.
Use that energy to keep you sharp and keep you connected to your intensity throughout the session.
Now do a mental inventory of the things that might be distracting during the session.
What's going on in your life or what's been on your mind that might try to pop up and pull your focus away.
Just get a feel for what those things are.
Now take a moment to decide to leave those things in the background and simply let them go until the session is over so you can be diligent with your focus and get the most out of the session.
Go ahead and make that decision in your mind in a determined way,
And let that decision go.
Now,
If you're not a professional,
You're not gonna be able to do that.
You're gonna be able to do that.
You're gonna be able to do that.
Make that decision in your mind in a determined way now.
Now with that calm intensity of motivation and that decision to be diligent and let go of distractions,
Open your eyes,
Connect to the spot in front of you.
Make any final physical adjustments to your position.
And now become completely still other than your eyes blinking and your chest and stomach rising and falling with your breath.
Make the decision in your mind to maintain total stillness unless there's an urgent reason to move.
If there's itches,
Aim to not scratch them.
If there's restlessness,
Aim to breathe through it.
And if there's drowsiness at any point in the session,
Breathe two seconds in through the nose and one second out through the mouth as many times as you can.
One second out through the mouth as many times as you need to to get that energy,
Awakeness and flow going.
So use that breath whenever you need it in case there's any drowsiness,
Cut straight through that with the breath.
Two seconds in,
One second out as many times as needed.
And now that you're still and you've made that decision to be still,
Try to focus on the sounds in the room around you.
Shift your attention to the far away sounds in the distance.
Tune in and see what you can hear.
Now hear all the sounds as one orchestra playing together.
Shift from the sounds now to the spot that your eyes are rested on in front of you.
Allow your eyes to hone in on that gently but firmly like a laser.
Focusing calmly but intensely on the details of that spot.
The shadows and the light around that spot.
The texture of that spot,
Holding the attention calmly for a moment.
Now keeping your eyes on your spot,
Smoothly open up your peripheral vision and begin to take in the whole field of vision at once.
Staying with the details of the field of vision for a moment,
Keeping your eyes rested on your spot.
Now shift your attention to your emotions.
Feel what you feel in this moment.
Whether it's positivity,
Negativity,
Tiredness,
Energy,
Just be honest with yourself about how you feel,
Notice it,
And begin to accept and align to however you feel.
Knowing that by accepting it,
You won't get stuck in that feeling.
To the contrary,
You'll begin to create space that you can use to move in whatever direction you want to go emotionally throughout your day.
But just starting now by accepting and aligning to how you feel with no resistance,
Simply allowing the feelings to be there.
Staying with the sensations,
Being fiercely present with the feelings for another moment.
Now take a couple deep breaths and begin to let go of whatever's not serving your highest focus and presence and positive energy.
On the exhalations,
Let that energy lift and surrender that to a greater energy around you.
Breathe it out and allow that energy to evaporate.
With each vigorous exhalation,
Feel that energy moving out and through you like an electrical current.
Welcoming the lightness and the flow that you begin to feel as you exhale the stale emotions and create a fresh emotional palette for the day in front of you.
Shifting with that sense of freshness to watching your thoughts now,
Just intentionally creating a bit of space between ourselves and the thoughts so that we'll be in a clear mental rhythm throughout our day.
By watching our thoughts and letting each one go,
Not trying to predict or control them,
Simply allowing them to arise,
Letting them go.
Letting the next one show up,
Letting that one go.
Watching your rhythm now.
Now,
At this point,
Don't even wait for the mental sentence to finish.
As soon as you notice the thoughts start to arise,
Instantly let it go.
Doing that for the next few thoughts in a row with a calm,
Concentrated laser focus.
Now,
Before we move to watching the breath,
Let's do five quick breaths in a row to get maximum alertness going.
So breathe two seconds in through the nose and one second out sharp through the mouth like this.
Five times in a row starting now.
Feel that positive adrenaline start to flow.
Feel that alertness kicking in,
That focus starting to switch on for the day.
And now allow yourself to relax.
Allow the breath to come naturally to you and shift your attention to the tip of your nostrils and watch the subtle sensations of breath during the inhale,
During the exhale,
And the pause between breaths,
Keeping the attention hovering at the tip of the nostrils during the pause.
Inhale,
Exhale,
Pause one at a time,
Staying patient and focused.
Now,
Aim to count to five breaths without rushing and without your attention drifting for more than a second,
Staying with the inhale,
The exhale,
And the pause,
The details of the sensations,
One breath at a time,
Summoning your most relaxed,
Intense concentration for five breaths.
Tape 21.
Now let that go and don't judge how it went.
Just give yourself credit for your best effort.
Now moving with a clean,
Responsive focus to your legs and feet.
Feel the sensations running up and down the legs and feet.
And allow the legs and feet to gently release any tension.
Smoothly moving your attention to your pelvic floor.
And allowing it to relax.
Shifting to the sensations in your stomach with your attention.
Up into the chest.
Around to the back muscles.
Now feeling your whole torso at once expanding and contracting with the breath.
Allowing your chest and stomach to gently soften and open.
And allowing your back muscles to gently release,
Keeping the spine and posture straight.
Shifting your attention smoothly to your arms and hands,
Feeling the sensations running up and down the arms and hands.
And gently allowing the arms and hands to relax,
Keeping the mind sharp and focused.
Feeling to the face.
Feeling the facial muscles relax,
The tongue dropping to the floor of the mouth and the jaw gently releasing.
Keeping your eyes on your spot,
Your attention alert as you begin to expand your attention down through the whole body,
Head to toe,
Head,
Neck,
Shoulders,
Upper body,
And lower body all at once.
Now move past thoughts and feel the whole body,
Head to toe,
Every sensation,
The enjoyable and the uncomfortable ones,
Feeling them calmly but intensely for a few moments.
Now,
Spontaneously become aware of the whole room around you.
Sense the room,
Objects,
And space around you like an extension of your body.
Keeping your body still,
Feel it start to melt into the room and become one with the energy of the room.
Staying with your attention on body and room as one with a calm but unwavering focus for a few moments,
Flying past thoughts and distractions with calm intensity.
Feeling the whole body and room as one.
See if you can allow your breath to come to you as slowly as it wants to come,
Allow yourself to be as relaxed as you can be,
And still maintain an intensity of attention to body and room at the same time for a few final moments.
Great work.
Now close your eyes for a brief visualization when you feel ready.
Allow your muscles to relax even deeper,
Keeping your mind awake.
Now remember not to judge how that went,
Positively or negatively.
It's all about the process.
Every day is different.
So take a moment to give yourself credit for your effort and accomplishment today.
Now visualize yourself relaxed and overflowing with effortless good energy throughout your day.
And as you see that,
Allow yourself to feel that in your body fully.
See any negativity coming from outside or inside you instantly rolling off you throughout the day,
Allowing yourself to come back into this state over and over,
No matter what comes your way.
Finally see yourself calm and focused on one thing in front of you at a time.
See yourself in situations you know you'll be in focused on one action,
One moment at a time and feel that sense of simplicity and harmony in your body.
Challenge yourself to deepen your focus and your flow throughout the day by staying with this single point of focus,
What's right in front of you,
Coming back to that persistently throughout the day,
Trusting that that'll guide you into the deepest flow of effortless joy,
Focus and effectiveness throughout your day.
When you feel ready,
Gently open your eyes and very slowly come back into the space.
Deliberately don't rush and carry this rhythm back with you slowly,
Steadily into your day.
How you warm up is very important for setting your rhythm throughout the day.
So take it one thing at a time.
My challenge to you is to hit this meditation every morning for two weeks as soon as you can after waking up.
Set an alarm ideally at the same time every day and a calendar reminder and aim to do it every single morning and create it as a staple of your morning routine.
Once you've done two weeks successfully,
Challenge yourself to extend it to a month.
And once you've done a month and you've successfully forged the habit of daily morning meditation,
Choose to continue from there or graduate to longer,
Deeper meditations for even greater benefits.
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Comment,
Make a donation,
Ask any questions anytime.
I'm happy to help on your meditation journey and have an amazing day.
