15 Minutes Morning Relaxation & Energising

Hi,

Thanks for joining this morning relaxation with Menjia.

It is a great meditation practice to help you start the day.

And along with some small movements,

You will feel energized and motivated to go on your day.

This is also a guided energized starter that help you to become wide awake and energetic,

Which you can listen to this audio at any time of the day to help get your energy going.

You can start by finding a comfortable sitting or laying position.

And when you are ready,

Begin by taking some deep energizing breaths.

Inhale deeply,

And exhale slowly,

Breathing in and out.

One more time,

Breathing in your nose,

And out through your mouth.

And you can continue this few more times at your own pace,

In,

Feel the energy going into your body,

And exhale,

Feeling completely relaxed.

And just keep breathing deeply,

Slowly,

And calmly.

With each breath,

Just allow the air to come into your body,

Taking all the air that your body needs,

And let it filled with energy.

And on your exhale,

Just let go of any tension or fatigue you may be experiencing.

Just let them all out.

And for the next few moments,

Focus on your breathing,

And concentrate on breathing energy and positive feelings in,

And breathing negative feelings out,

And just throw them away.

Just keep breathing slowly in,

And out.

And with every breath,

Just feeling that you are getting more energized.

With every breath you take,

You are waking up even more,

And becoming wide awake and energetic.

You are slowly getting ready to get up,

Get moving,

Becoming alert and awake.

Just allow this energy to grow within you,

And encourage it to fill with even more power,

More energy,

And just make yourself feeling more alive and energetic.

And I would like you now to bring your awareness into your hands,

And just squeeze them tight,

And clench your fists tightly,

And feel the muscles in your hands and arms getting strong and tight,

And just squeeze,

And now release them.

Just allow your hands to become loose and relaxed.

Allow your hands and arms to become warm and awake.

And close your hands into your fists one more time,

Squeeze tightly,

And now open them.

And just continue this practice for a few more times,

Close,

And open,

Letting go of any tension.

And just use this exercise to help waking up the muscles in your hands and arms,

And letting them be filled with more energy and excitement.

And as you continue with this practice,

Allow yourself to experience feelings of excitement and anticipation for the day ahead.

Just allow the energy to flow through your body,

Completely waking up,

Filled with energy.

I would like you to bring your attention again into your hands,

And just rub your hands together,

Feel the friction generated by your hands when you're rubbing them together.

It's like this little electricity they're cracking.

And just feel this energy between your hands,

They're increasing,

They're getting stronger.

And as you rub your hands together,

It generates even more energy for your mind and body.

And this will leave you feel completely awake and alert.

And as you continue,

You can start moving your feet up and down by the ankles.

And just slowly flexing the muscles on the front of your legs as you move your toes up towards your chins,

Hold.

And then point your toes,

Flexing the muscles on the back of your legs,

Hold it again.

And now move your feet up again,

And down,

Up,

And down.

And now we will increase the tempo a little bit to move your feet quickly up and down,

Just to help waking up your leg muscles.

And here we go,

Up and down.

One more time,

Up and down.

Very good.

And now hold your feet still,

And allow this tingling sensation in your muscles to stay there for a few moments,

Just to notice how your body is getting more energized by the seconds,

And your muscle is feeling this excitement,

This energy flowing through your body.

I would like you to now place your hands on your knees,

And just rub your hands up your legs and towards your hips,

Then back down towards your knees.

Move your hands along the muscles of your thighs,

Just generating some warmth and energy.

And then you can just allow your hands to rest in your lap,

Feel the energy in the muscles of your legs.

You can continue as you become more awake and alert,

Just getting ready to go,

Feel your body getting ready to move,

And your body is getting eager to get going,

Let it filled with energy and motivation.

And as you are slowly getting more and more ready,

I would like you now to slowly transition into a standing position.

No matter if you are sitting or laying down,

You can slowly get yourself,

Have some support around you,

And transition into a standing position.

Place your feet shoulder width apart,

And your hands at your sides.

Breathing as you raise your right arm up,

And stretch your right hand as high into the air as you can.

And breathe out as you lower your right arm into your side,

Very good.

And now we will do this on your left side.

Breathing as you raise your left arm and reach as high up as you can with your left arm.

And exhale as you lower your left arm to your sides.

And now alternate with your arms,

Just continue with your own tempo.

Breathing in as you raise your right arm,

And out as you lower your right arm.

And continue this on the left side,

Breathe in,

And out.

And just take your time with every movement,

In,

Reach a little bit further,

And out,

Feeling relaxed,

And a few more times,

In,

Reach,

And out,

Relaxed,

In,

Reach,

And out,

Relaxed.

Very good,

Now you can relax your arms at your sides,

And stand with your eyes closed for a moment.

I would like you to become more and more aware of how your body feels.

Just turn all your attention inwards,

And start observing the state of your body.

Just feel your breathing as each breath moves in and out of your body,

Feeling the gentle movements your body makes as the air moves with each breath.

Notice you can feel calm and relaxed,

But also energized at the same time.

All your muscles,

Your body,

They are just becoming more and more awake and filled with energy.

And now you can even encourage this energy within you to go even stronger,

More awake,

More alert,

And just getting ready to go.

And concentrate on a feeling deep inside the core of your body,

A feeling of being alive,

A feeling of energy,

Of power,

And of motivation and excitement.

And focus intensively on this feeling.

You may start to notice that at the center of your body,

Or near your stomach,

Just find a point in your body where you feel most strongly of this sensation.

Encourage this feeling to grow,

To become bigger and bigger,

Letting it grow stronger by every second.

And you will start to see that this energy-raising can grow even without you putting any effort at all.

This energy is just getting so easily and naturally grows without any of your effort,

Until you are filled with this buzzing,

Until you are filled with this buzzing energy like electricity,

And it's moving along your body to every corner of the muscle,

Your nerves,

And getting you ready to go.

And feel with every movement you are getting stronger and more energized.

And just take a moment to feel that your body is getting so light,

But yet powerful,

Is so free,

And completely filled with energy from head to toes,

Ready to move,

Ready to think,

Ready to act,

And to do everything that you need to do to fight through the day ahead.

And just concentrate on this feeling and allow it to grow until it is so powerful,

When you feel unstoppable.

It is a wonderful feeling to be so energized and yet still so comfortable.

And just start with this belief in your heart,

In your head,

And you can proceed with your day,

Ready to take on the day ahead,

Feeling energized,

Alert,

Calm,

And powerful.

I hope you have enjoyed this nice energizing morning exercise with Menjia.

And this is a very nice exercise to continue when you just need a little bit more movement and energy throughout the day.

I hope this will help you generate more power and excitement for your day,

And feel with hope to continue your day as it is.

And I will see you next time.