Hello and welcome back.
We're going to do a morning meditation today to recalibrate you to send to you for the day ahead.
Let's begin.
Find your usual meditation spot,
Whether that's sitting in a chair comfortably or whether you're lying down comfortably.
If you're sitting,
Have your back upright,
Neck straight,
Hands can rest gently on top of the knees.
And we're going to take slow inhales through the nostrils.
And we're going to take slow exhales through the nostrils.
Gently close the eyes.
And look at the space behind your eyelids.
What color can you see behind the eyes?
Is it purely black?
Can you see any spacey colors floating around?
Continue to breathe very slowly and gently through the nostrils.
And take note of the colors and the activity behind the eyes as you stare into the eyelids with the eyes closed.
Relax and soften the shoulders.
Relax,
Let go of tension in the hands.
Relax the muscles of the hips and the thighs.
Relax the muscles of the face,
The cheeks,
The lips.
If you can relax a micro muscle,
1% more,
That's a big win.
Relax the forehead.
Soften the cheeks.
And on the next inhale,
Try and lengthen the spine through the neck a little bit.
You want the spine and the neck straight and long.
Continue to breathe softly.
Your breath is the foundation,
The anchor,
The bedrock of the river.
And on top of that,
You have your bodily softening,
Going through each muscle of the body and trying to relax each muscle,
Each fiber.
Even half a percent is fantastic.
And now take note of the sounds that you can hear.
It could be my voice.
It could be the music behind my voice.
It could be noisy neighbors in the building that you're in.
It could be cars on the streets outside.
Could be a baby crying.
These are all part of your meditation.
Meditations can be quiet and tranquil,
But they can also be noisy and chaotic.
This is what life's all about.
Breathe slowly.
Let's go through our checklist.
Slow breath through the nostrils.
Soften the body muscle by muscle.
And listen gently and softly to the sounds that are coming in.
You will notice that different muscles will seize up again after you've softened them.
Go back to those muscles and soften them again.
The forehead is part of the body,
Which often returns to tension.
There's a lot of emotion in the forehead.
For other people,
It's the jaw or the neck.
These are very tense regions.
Soften those again.
And your job is to be here now,
Gently observing all those stimulus simultaneously.
That's all you have to do right now.
I'm going to take one longer inhale for six seconds.
I'll count you in.
Inhale 23456.
Exhale 23456.
Inhale 23456.
Exhale 23456.
And now the meditation hasn't ended,
But open your eyes softly and take note of the colors that you can see in front of you.
Blues,
Greens,
Reds,
Whatever's in front of you.
And once again,
Relax a muscle in your body right now.
In your fingers,
It could be in your legs.
Find the muscle and soften it.
And before we leave this meditation,
Let's wish ourselves a very positive day.
No matter what happens,
We have this awareness to fall back into at any given moment.
Have a fantastic day.
See you next time.
