Good morning.
Welcome to your new day.
Rest easy as we start this gentle morning meditation with the mindful remedy.
So whether you've just woken up or if you've been up for a bit,
Make yourself comfortable.
And whether you're sitting or laying down,
Feel the surface beneath you.
Closing your eyes,
Your eyelids heavy,
And not returning to sleep,
But waking gently,
Knowing that when this meditation is over,
You will be ready for your day.
Bringing your attention to your breath.
Focusing on the inhale,
Then the exhale.
Allowing yourself to be breathed this morning.
Noticing the quality of your breath.
Allowing your mind and body to rest gently as your breath flows on its own.
Don't judge it.
Don't think about it.
Allow it to be.
Beautiful.
You don't have to do anything.
The breath will come on its own.
Allowing yourself to breathe this morning for the next few moments on your own.
Now to welcome the morning,
We will practice some cleansing breaths.
Inhaling deep,
Holding for a moment at the top,
Then exhaling through your mouth in an O shape,
Like you're blowing through a straw.
Whenever you're ready,
Taking a deep inhale,
Filling your belly,
Your lungs,
Feeling your ribs expand,
Holding for a moment at the top,
Then releasing through your mouth in an O shape.
Again,
Inhaling deep,
The energy of the new day,
The new morning,
Holding,
Letting it collect,
And now releasing through the straw of your lips,
Allowing anything you don't need to escape.
Once more,
Inhaling deep back into your ribs,
Your belly,
Your chest,
Holding,
Letting that new energy mix with the old,
And now releasing slowly through the straw in your mouth,
Allowing your breath to return to its natural state,
Allowing yourself to be gently breathed,
Feeling the energy that you've collected,
The energy that you've released,
Feeling the gentle beginnings of your day.
Now,
Bringing your attention to your body,
We will bring some gentle movement to wake us up this morning,
Allowing your body to tell you what it needs.
This morning,
We are listening to our breath,
Our bodies,
Our minds,
Bringing your attention to your toes,
Beginning there,
Wiggling your toes,
Whatever they need,
Small movements,
Big movements,
Bringing that energy up to your ankles and turning them one way,
Then the other,
Feeling your mind and your body and your energy,
Moving up your calves,
And then shifting to your knees.
Maybe you're bending them,
Straightening them,
Waking them up gently this morning,
Allowing your mind to travel up your thighs to your hips,
Rotating them in their socket,
Tiny,
Gentle movements to wake them up,
Maybe rolling them one way,
Then the other,
Making the movements bigger or smaller.
Whatever your body needs,
That's what you're listening to,
Being gentle as the movements move up into your pelvis.
And maybe you're tipping it back and forth,
Rocking your pelvis,
Adjusting it,
Feeling how good it is to wake up the body slowly,
Gently.
When you're done rocking your pelvis,
Bring the energy up,
Waking up your spine,
Waking up your waist,
Feeling that energy moving up,
Listening to whatever your body needs,
As long as you're being gentle.
Now the energy moves up to your chest,
Maybe you're pulling your shoulders back and expanding your chest,
Maybe you're collapsing it,
Bringing your shoulders together in the front,
And then feeling that energy moving to your shoulder joints,
Maybe you're rotating them forwards,
Backwards,
Lifting them,
Just being so gentle as they slowly wake up this morning.
And then that energy moving down,
Down to your arms and rotating your wrists,
Clockwise,
Then counterclockwise,
Maybe big circles,
Maybe small circles.
And then maybe that energy moving to each of your fingers,
Rotating them,
Each one moving from pinky to ring to middle,
Index and thumb,
And then going back and rotating the other way.
We use our hands so much and they need some attention.
Play your fingers like you're playing a piano in the air,
Whatever they need,
Feel them stretch,
Be gentle with your fingers,
With your hands,
But give them what they need,
What they're asking for.
Wonderful,
Feel that stretch.
If you feel like it,
You can lift your hands above your head and reach and feel your body stretching,
Feel that energy all through your body.
And now bring your hands back down to your sides,
And then bringing your energy to your neck,
And slowly,
Mindfully,
And gently turning your head one way,
Then the other,
Then the other,
And back.
Maybe you're drawing a semicircle with your chin or your nose,
Just waking up your neck and your head,
Pausing whenever there is sensation.
Now,
Bringing your attention to your mouth,
Move your tongue in your mouth,
Swish it around,
Clockwise and counterclockwise,
Stick your tongue out like lion's breath,
Bring it back in.
It does feel good to move your mouth that way,
Doesn't it?
Remember,
We're being gentle,
Mindful.
What does your body need?
Scrunch up your face,
Raising your eyebrows,
Kissing your teeth together,
Puckering them,
And then release.
Doesn't it feel good to stretch even your face?
Bring your fingertips up to your forehead,
Tapping them gently,
Using any rhythm that calls to you,
And bring this tapping upwards and onto your scalp,
Tapping,
Feeling your scalp,
Waking up,
Down over your temples,
Down over your jaw,
And where your jaw and neck meet.
Tap away at the lymph nodes.
This is such a gentle and beautiful way to wake up,
Feel all that energy waking up all over your body,
Your scalp,
Your face.
Bring your hands down,
You can tap down your neck,
Onto your chest,
Tapping wherever feels good,
Onto your biceps,
Onto your forearms,
Tapping,
Tapping,
Tapping.
And whenever you feel like it,
Let your arms rest,
Let your body rest.
Feel that energy that you've collected this morning.
Let yourself relax into that energy that you've cultivated this morning,
The gentleness that you've woken your body up with,
Feeling your breath and your body awakened for a new day.
Take a moment now to thank yourself for taking this time to be gentle.
You deserve to welcome the day with goodness and to feel good.
Take a deep breath in and feel that gratitude for this morning practice fill you up and exhale,
Feeling that breath,
Letting it return to whatever its natural state is.
Allowing yourself to be breathed gently.
You can rest and if you feel so called,
Repeat after me or simply be and allow these affirmations to gently seep into you.
Today,
I remind myself to be gentle as I move throughout the day.
I am grateful for the experiences that will guide or teach me today.
I am gentle to myself as I move throughout my day.
Knowing that every moment is a step towards my learning and self-growth.
Today,
I am gentle with myself and others.
I am loved and capable.
I am creating the life I dream of.
I deserve the life I dream of.
Whatever today brings,
I will do my best.
Every day,
I am learning and growing.
Whatever today brings,
I allow myself ease and gentleness.
I am experiencing life the way it is meant to be experienced.
Every day,
I am learning and growing.
I am worthy and deserving of the good that comes to me.
May my path be clear so that what I seek may find me.
And may I go forward with ease and gentleness.
And may it be so,
May it be so,
May it be so.
Allowing these affirmations to fade away.
Feeling their words like seeds planted in you.
Knowing that they are always there when you need them.
And remembering to be gentle with yourself today and always.
Bringing your attention back to your body,
The surface beneath you,
And the room around you.
Knowing that you will carry this morning practice throughout your day.
That this sense of gentleness,
Of ease,
Of this beautiful energy you've woken up in your body,
Will be with you throughout your day.
And whenever you are ready,
You can open your eyes and begin your day.
Thank you for meditating with me today.
Thank you for meditating with me at The Mindful Remedy.
