Grand Rising everyone and welcome to mindfulness meditation practice with myself Tramaine Kato.
Today we are going to explore our senses as we offer gratitude to this new day.
Give thanks to self for taking the time out of your rising and offering the body exactly what it needs,
A mindfulness connection.
Wherever you are,
Find a comfortable spot either seated or laying down.
Begin to settle in here.
You can choose to close your eyes or you can softly lower your gaze.
Relax the body completely.
If your mind begins to wander,
Which it might,
Know that this is okay and normal.
Simply draw your awareness back to the physical sensation of just being and the steady movement of the breath.
Let the remnants of the morning linger within.
Open your front body,
Allow your breath to remain steady.
Calm your mind and settle in with ease.
Be still.
We will take the next few moments to tune into our breath,
Taking three full breaths where you are.
Drawing a deep inhale through the nose.
Exhale through the mouth.
Inhaling through the nose.
Exhaling through the mouth.
One last time.
Taking a deep inhale.
Slow and steady exhalation here.
Feel the breath traveling through the body,
Igniting every cell within you,
Energizing your entire being.
Draw your awareness to the places of contact that the body makes against the earth.
Feel anchored here.
Feel fully supported and nurtured.
As we tune into being,
How does your body feel in this present moment,
The moment of now?
Allow whatever thoughts or feelings to come to the surface and just sit with them.
Notice them with compassion and curiosity.
Feel your breath here.
Notice the gentle rise and fall of the belly as you inhale and exhale.
Inhaling calm.
Exhaling ease.
Inhaling calm.
Exhaling ease.
Allowing the front body to expand naturally as you inhale and contract as you exhale.
As you offer this moment of solitude,
Tune into your senses.
What can you taste?
What do you see?
What can you smell?
How do you feel?
What can you hear?
Savoring this moment,
Honor the knowing of now,
Completely enveloped in time,
Let your senses be fully awakened.
This morning we will cultivate five affirmations to enrich our practice and to set the tone for our day.
These affirmations will encourage inner peace and help clear your conscience of noise.
Sitting here.
I am grateful to be alive this morning.
Thank you for this new day and opportunity.
Today I will practice kindness to myself and to others.
I release all worries and fears from yesterday as I embrace this new day of possibilities.
Happiness looks great on me and radiates to those around me.
I love myself unconditionally and I know what is best for me.
Let these words of positivity rest within your being and be a constant companion throughout your day.
As our meditation comes to a close,
Feel free to stay here wherever you are for a few more moments.
Bring your attention back to your surroundings.
Finally opening your eyes,
Pause and notice how you feel in the body and in the mind.
Taking all the vibrant colors,
All the sounds around you.
Training the mind to remember the feeling and knowing you can always come back to this feeling at any time during your day.
Thank you for joining me this rising and have a blessed day.
