Hi,
This is Lily Allen Duaneus,
The founder of the Wild Yoga Tribe.
We're here together to welcome the morning in a beautiful and short and sweet meditation.
So please find a seat on the floor,
Grab a pillow,
A bolster,
A blanket,
Anything you need to feel comfortable.
Please find your seat and gently flutter your eyes closed.
Begin to connect with your breath,
Feeling the belly,
The chest,
The shoulders all respond to a big inhale.
You feel as the shoulders drop and the chest contracts,
The belly goes in as you inhale.
Notice the movement of the breath and place your attention gently on it,
Just observing and watching this gentle inhale and exhale.
There's no need to change the duration of the breath or the speed.
It's just a natural inhale and a natural exhale.
See if you can even feel on your inhale,
The whole body respond.
See if you can notice any movement,
Slight shift or expansion in your back and your ribs,
Maybe your shoulder blades,
Just really pay close attention to the movement of the breath.
When we start our mornings like this with a gentle inflow and outflow of breath,
With this detached awareness,
The sweet and kind,
Compassionate observer stance towards ourselves,
Free of judgment,
Free of criticism,
Just this gentle and soft awareness,
We set our day up for success.
We fill ourselves with this warm glow,
This glow of being present.
While your mind may want to go think about other things,
It may want to start planning your day or figuring out a problem or schedule or something.
Just try to draw the mind back towards the breath.
Settle right here on your pillow,
On your cushion,
On your chair.
Just settle into this space.
Don't run away,
Don't leave yourself.
Here in this morning sacred space,
Just stay present and feel the gentle softness of your breath.
See if when you watch this breath,
You can do so with a feeling of love and compassion towards yourself.
If your mind does wander,
See if you can smile in reaction to how human you are.
It is the nature of the mind to think.
And the purpose of meditation is not to shut out all thoughts.
The purpose of meditation is to be unreactive and completely fine with whatever arises.
So if thoughts arise,
Just notice them.
Just gently you can think thought and let them go.
I like to imagine these thoughts like little balloons,
Red,
Purple,
Blue,
Colorful balloons.
And when I notice them,
I just let go of the string and then I send them out into space or into the sky.
So again,
On these inhales,
Feel the expansion of the self,
Feel growing,
Expanding,
Inviting in this warm positive energy for our day.
And as we exhale,
Release all tension,
All negativity,
Anything kind of murky,
Dark,
Cloudy that may be sitting inside or hiding or somewhere inside the body.
So as we inhale,
We begin to imagine this warm white or maybe gold light just filling and swelling inside of our bodies.
And as we exhale,
We imagine this may be dark or cloudy smoke or mist coming out.
Only exhale through our nose.
So inhale this warm white light,
Feeling expansive,
Feeling grateful,
Maybe even smiling.
And as we exhale,
We let go of anything toxic,
Dark or just anything ready to be let go.
Inhale again,
Feeling light.
And as you exhale,
Release the dark.
And last time,
Big inhale,
Inviting in all that is light and bright for our days to start off right.
And as we exhale,
Releasing anything that doesn't need to be carried.
So now you're welcome to place your hands over your heart or maybe in the gesture of prayer.
And just slowly feel your fingertips,
Feel your hands,
Whether in prayer or covering your heart.
Feel your fingers,
Feel the pressure of the connection of hands together or hands to body.
And then when you feel ready,
Gently flutter your eyes open,
Keeping them gentle and soft,
Looking out in front of you.
You're welcome to say the words to yourself.
I feel light,
I feel bright,
And I feel ready for this day ahead.
Thank you for joining me for this morning meditation.
EΡ crispy and happy morning from you.
Andakye May Minor.
