Hello everybody,
Welcome to your morning meditation.
I invite you to find a comfortable seat,
Whether it's propped up,
Whether it's against a wall,
Whatever makes you feel most restful,
Most at ease.
As you get settled into your position,
Slowly close the eyes or lower the gaze.
Take the first few moments to tune into the physical body,
Softening the shoulders away from the ears,
Allowing the fingertips to unclench,
The hands to be soft.
Allow the abdomen,
Allow the hips to be soft,
No need to grip or clench.
Sometimes we do so automatically,
But I invite you to bring awareness,
To bring relaxation,
To bring ease into your whole body.
With the physical body relaxed,
Start to tune into the breath,
Taking a deep,
Full inhale in through the nose,
And a nice,
Deep,
Long,
Full exhale out through the nose.
Let's do this again,
A deep inhale in through the nose,
Filling up the lungs,
And exhaling fully,
Exhaling everything out.
As you continue with this deep breathing pattern,
Notice how the body feels,
Notice how the mind feels.
If thoughts start to enter,
Allow them to pass through.
If the mind feels heavy,
Or cluttered,
Or full,
No need to judge,
No need to criticize,
Simply just notice,
Just notice.
It's so important to remember that a meditation practice is not here to judge you or to criticize you,
It's meant to allow you to bring awareness into what's going on in the mind.
Take a deep,
Long inhale,
Filling up the body,
Filling up the lungs with air.
And a nice,
Nourishing exhale out.
As you continue with your breaths,
See if you can expand the inhale,
Allowing the side of the ribcage to be full,
Allowing the chest and the belly to get involved in the breath,
Allowing the back of the ribcage also get involved.
When we cultivate this 360 degree type of breathing,
It allows us to get the most optimal condition of breath,
Allowing the breath to help the body,
Allowing the breath to help the mind.
Feeling the expansion,
Feeling the abundance,
Feeling the nourishing component of the breath.
One more time together,
Let's take a deep,
Full inhale,
Noticing the expansion.
And a nice,
Long exhale out,
Allowing yourself the time,
The space and the place to bring this meditation practice into your day.
Starting your morning with calmness,
With peace,
With a moment to yourself.
There is nothing like it.
Take one more round of breath at your own pace,
Own time.
And as we wrap up today's practice,
Start to bring movement into your fingertips,
Into your toes,
Allowing the body and the mind to come back into the space.
On your own time,
Slowly open the eyes if they were closed,
Coming back into your environment.
Thank you for joining me in this meditation today.
I hope you have a great day ahead.
You
