Good morning.
This is just going to be a short meditation to help you start your day on a more grounded foot.
Really cultivating a deep sense of connection with your breath,
Allowing that to guide you to a deep sense of grounding,
Relaxation,
And comfort.
Start by sitting up nice and tall,
Feeling your head,
Neck,
And spine in one line.
Bomb firmly planted on the surface that you're sitting on.
And gently closing your eyes if it feels safe to do so.
And if not,
You can just gaze off into the distance,
Bringing a softness to your eyelids.
Taking your first breath here,
Inhaling through your nose,
Feeling the expansion in your belly,
In your ribcage,
Up into your chest,
In your heart space.
And as you exhale through your mouth,
Fully surrendering to the breath,
Letting it all go.
Letting go anything that doesn't serve you right now in this moment.
Beginning to feel a little bit more grounded on the surface that you're on.
Simply just experiencing your body and the sensations that might be flowing through it right now.
And taking another deep breath in through the nose,
Feeling the expansion of the belly and the ribcage up into the heart space.
Feeling such a deep expansion in the heart,
Trying to take in a little bit more air on this breath.
And recognizing something that you're grateful for right now.
Whatever first pops into your head is all that you need.
Don't question it.
Just experience it.
And exhale,
Letting go of all the oxygen and the air in your body,
Fully surrendering on the breath.
Letting go of anything that doesn't serve you right now and slowly feeling more and more grounded on the surface that you're on.
Feeling a deeper connection between your body and the ground,
The earth,
The chair,
The cushion,
Wherever you're at.
Just experiencing your body again and the different sensations that might be going through it right now.
Just experiencing without judgment.
And now coming in for our last breath of this meditation,
Our last deep breath of this meditation.
This time we're going to hold the breath.
So inhaling through your nose,
Feeling the expansion of the belly up into the chest,
Into the heart space,
Trying to inhale as much as you can,
Bringing in the air and the oxygen as high as you can in your body.
And holding at the top,
Trying to fully,
Fully relax your body on this hold,
On this pause of breath.
Allowing any sensations that you feel to come through.
Trying to fully relax the body and relax the mind.
Holding the breath is simply just mental.
And once we can find a little bit of peace of mind and fully relax the body,
You'll be surprised what you're capable of.
If you feel called to hold your breath for a little bit longer,
You're welcome to do so.
But otherwise,
We're going to fully exhale,
Just running on the out breath,
Releasing all the air in our lungs and in our body,
All the air between the organs and the different vessels and compartments of our body,
And holding our breath at the base of the out breath.
Again,
Trying to fully and completely relax your body,
Surrendering to any sensations that might be coming up for you that you might feel right now.
And trying to find a brief sense of relaxation and calm and peace in your body.
Recognizing any thoughts,
Feelings,
Or emotions simply as that and nothing more.
And gently letting them pass by.
Trying to really extend the hold on this out breath.
And trying to find a deep sense of relaxation.
And when it feels safe to do so,
And you feel ready,
Return to your normal breath.
Whether that is inhaling through your nose and exhaling through your nose or through your mouth or whatever it may be for you.
Just returning to that normal breath.
Recognizing this deep sensation of grounding and calmness that you just brought to your body.
And how you can carry those sensations on throughout your day.
They are always there for you.
They are always accessible to you.
So when you go about your day and you feel stressed or anxious or uneasy in any way,
Shape or form,
Feel free to return to this practice and reconnect with the breath.
Reconnect with the sensation that you just cultivated for yourself.
And find both feet on the ground again.
Now bringing both palms together in front of your chest and rubbing them together,
Generating heat between both hands.
Once you feel like you've generated enough heat,
Gently placing your palms over your eyes.
As you gently open your eyes,
Feeling the heat of your palms penetrating through your body as a loving energy.
Fully coming back to the room.
Feeling fully aware and fully present in your surroundings.
