Good morning.
Transitioning from a busy week to the weekend can be a bit tricky,
Especially when the weekend holds its own to-do list.
Just acknowledging the to-do list in your head and watching any urges to jump up and get on with your day and just pressing the pause button for now and leaving it to the side.
This is a time to cultivate some balance and calm and a bit of inner wisdom to start the weekend.
Think of it as eating a good breakfast to start your day.
So start off by standing with your feet a hips width apart,
Breathing in,
Then breathing out again.
Loosen your shoulders and give your whole body a shake,
Shaking off that tiredness and any tension you might have from the week.
Now breathing in,
Slowly bringing your hands out from your sides,
Palms facing up and slowly bringing your hands together above your head.
Then breathing out,
Now breathing in and stretching up,
Really feeling that stretch.
Then breathing out,
Allowing your hands to come down by your sides,
Loosening your shoulders and coming to standing.
And once again,
Slowly bringing your hands out from your sides,
Coming over your shoulders and bringing your hands together above your head,
Really stretching up and breathing into that stretch.
And slowly bringing your hands back down by your sides.
And now we're going to do a shoulder roll.
So as you breathe in,
Bringing your shoulders up towards your ears,
Bringing them back behind you so your shoulder blades come together.
Breathing out,
Bringing your shoulders down and then forwards in front of you.
So doing this again,
Breathing in,
Shoulders up towards your ears and back and breathing out,
Coming down and then forwards in front of you and continuing to do this.
And now we're going to do a neck roll.
So just being mindful as you do this of any limitations in your body.
So just being gentle and only going as far as you feel is comfortable.
So bringing your right ear towards your right shoulder.
Then rolling your head gently back and bringing your left ear towards your left shoulder.
And then gently bringing your chin forwards.
Just rolling your head round slowly in your own pace in as big a circles as you feel is comfortable.
And now gently bending your knees and taking your seat,
Either on a chair,
Meditation cushion or bench.
So making yourself comfortable as you move into your sitting meditation posture.
So just starting by noticing that transition from standing to sitting and just checking in with your body,
Seeing what you notice.
And now gently tuning into your breathing,
Taking a deep breath in,
Slowly breathing out and then gently placing your attention on your whole body as it rises and falls as you breathe.
And as you breathe in,
Beginning a new day,
A fresh start.
Breathing out,
Letting go.
Breathing in energy,
Vitality and warmth.
And breathing out,
Anything that you might still be holding onto this morning and continuing And now imagine a pebble dropping down into your deep pool of awareness and asking yourself this question,
What do I need right now?
Really letting the question settle for a moment.
Then you might listen to your body for the answer.
Maybe it's rest,
A good breakfast,
Some exercise or maybe something comes up that you really enjoy doing.
Something that gives you a sense of achievement or enjoyment.
So just noticing your response to this question.
And all the while breathing with your body and settling into this meditation.
And now ask yourself again,
Letting that pebble drop deeper into your pool of awareness.
What do I need right now?
Just allowing the answers to come.
And if they don't,
That's it.
You're also sowing seeds of awareness right now.
And now take another deep breath in and really feeling your body as a whole as you sit.
Breathing out,
Loosening your shoulders and then gently opening your eyes as we end this meditation.
And now you're ready to enjoy your weekend.
Make sure you make some time for yourself to have fun,
Recharge or do whatever works for you.
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