Welcome to a new meditation.
My name is Anissa and I'm your yoga teacher today.
I'm so grateful that you've chosen to spend this morning with me.
Today we will embark on a journey together in a space of relaxation and calm to prepare for a beautiful day ahead,
So you can feel grounded,
Centered,
And protected.
But before we begin,
Find a comfortable seated position,
Either on a chair with your feet flat on the floor or seated on a cushion.
Allow your spine to be straight,
But not rigid,
And close your eyes gently.
Now take a moment to settle into your space and feel the connection between your body and the surface supporting you.
Allow yourself to fully arrive in this moment and take a minute to relax more deeply.
Begin to focus on your breath and take a deep inhale through your nose,
Allowing your belly to expand.
Hold for a moment and then exhale slowly through your mouth.
And continue this deep,
Rhythmic breathing.
Inhale deeply and hold for a count of four and exhale slowly.
Feel the air filling your lungs and the tensions melting away with each exhale.
And with each breath,
Imagine drawing in calm and peace.
And on each exhale,
Releasing any stress or tension.
Continue focusing on your breath and if your mind wanders,
Gently bring it back to the sensation of your breathing.
And now shift your attention to your toes.
Feel the sensation in your toes,
Feet and ankles.
Gradually move your focus up your legs,
Feeling any tension release as you go.
Continue to scan your body,
Moving through your thighs,
Hips,
Abdomen,
Chest and shoulders.
Allow your breath to help you relax each area.
And now move your attention to your neck,
Face and head.
Feeling any remaining tension melt away.
Spend a moment feeling the relaxation spread throughout your body,
From your toes to the crown of your head.
And if you encounter any areas of tension,
Breathe into them and imagine releasing the tension with each exhale.
Imagine a warm golden light at the top of your head.
As you inhale,
Visualize this light gently moving down your body,
Bringing warmth and relaxation to each part it touches.
And let the light travel from your head down to your neck,
Shoulders,
Arms and hands.
Feel the warmth relaxing any tightness or discomfort.
And allow the light to continue down your torso,
Hips,
Thighs,
Legs and finally to your feet.
Feel your entire body enveloped in this comforting light.
Deeply relaxing and at peace with yourself.
Imagine yourself in a peaceful,
Beautiful place.
It could be a beach or a forest or a searing garden.
Take in the sights,
Sounds and smells of this place and feel the sense of calm and tranquility it brings.
Picture yourself walking through this place,
Feeling completely relaxed and at peace with yourself.
Allow this serene environment to fill you with a sense of gratitude and joy.
And as you breathe in,
Imagine drawing in the calming energy of this place.
And as you breathe out,
Let go of any lingering stress or worries.
And now,
Spend a few moments exploring this place in your mind,
Noticing the details and how they make you feel.
Visualize the rest of your day.
Imagine yourself moving through your day with ease,
Grace and positivity.
Picture any challenges that may arise and see yourself handling them calmly and effectively.
Visualize the joy and satisfaction of completing your tasks and spending time with your loved ones.
And gradually bring your awareness back to your breath.
Feel the air entering and leaving your lungs.
Slowly,
Begin to wiggle your fingers and toes and gently bringing movement back to your body.
And when you are ready,
Gently open your eyes and take a moment to sit quietly and appreciate the peace and relaxation you have cultivated here.
And as you move through your day,
Carry this sense of calm and gratitude with you.
Thank you for joining me for this beautiful morning meditation.
Have a wonderful day.
Namaste.
