Hello,
Insight Timer community,
And welcome to this Rise and Shine meditation.
This meditation is designed to be done in the morning or whenever you start the day.
But if it's at a different time,
That's cool too.
More importantly is your presence.
This is a meditation to help you start the day with a vision,
Intention,
And acceptance.
Settle into a cross-legged posture with the hands open facing upward.
Or if you're lying down,
Make sure your head is supported and your hands are at your sides with palms facing up.
Maintain a straight back with its natural curves.
With the face slightly upturned,
Allow your focus to rest between the eyebrows.
Then,
Gently invite the eyelids to close.
The mind to settle and the body to relax.
Draw the focus of your attention to the breath.
Your breath is an infinity sign.
It starts in the center and then it moves first all the way in,
Then back to the center,
And all the way out.
Allow your awareness to follow a point that moves along the path of the infinity sign with the natural and full breath.
Moving the breath all the way in and all the way out.
Everything is slowing down as we focus on this present moment.
You may notice sounds around you or within you.
Perhaps the birds singing their early morning songs.
Or commotion from outside the room.
Or some machinery keeping the air conditioned.
Or maybe it's some tummy grumbles from the morning's breakfast.
Or whatever it may be,
Acknowledge them and return to the infinity sign.
You inhale and the point moves to the end of one side and back to the center.
As you begin to exhale,
The point starts moving to the end of the other side and then back again.
If thoughts pop up,
Don't give in to temptation and give them any attention.
It's not time for them to shine.
We're focusing our energy on something else,
Something that connects you with the boundless nature of our being.
Something that is beyond this body and breath.
Breathe in and out.
As you continue breathing,
The infinity sign fades as each breath becomes more and more embodied.
More full.
More one with everything.
You are eternal.
You are eternal.
Next I'd like you to bring to mind three goals for your day ahead.
Big or small goals does not matter.
Whether they're related or not,
Not a problem.
What matters is that you take responsibility for them and see them through with intensity of focus.
I'd like you to take the next few moments to form these goals and set the intention of your ideas.
Ground these intentions into your morning,
This day ahead of you.
Feel your body breathing and charge up with the goodness of your goals.
Visualize yourself completing these goals,
One by one,
With your mind's eye.
Go through the motions.
Go through the situation.
Go through the process of completing these goals for your day ahead.
Next we're going to charge these goals with emotion.
Our emotions carry a lot of power.
We are creatures with complex emotional palettes.
Let's use them to empower and focus and liven our goals.
Think of them as tools and thank life for providing you this ability to feel such profound things like no other living thing we know.
Go ahead and charge these goals one by one with the emotion behind completing them.
What do they mean to you?
Why are they important?
Act with how it feels to accomplish your goals.
Feel the possibilities of your goals.
Go ahead and charge these goals with emotion.
Let the intensity and overall connection rise as the emotion expands,
Further soaking these goals in accomplishment.
Making sure to connect with what you'd hear,
See,
Smell,
Feel,
Sense,
And do if you were to accomplish them.
Take another deep breath and continue breathing in tension,
Breathing out what is unnecessary to complete these goals.
We must be willing to let go of the life we planned so as to have the life that is waiting for us.
We must be willing to let go of the life we planned so as to have the life that is waiting for us.
This quote by Joseph Campbell reminds me that even as we set the seeds of good intention into our lives,
There may be another path already headed our way,
So don't get attached to the plans.
Devotion to the process is different than a slave to the outcome.
This is the warrior spirit I want to activate in everyone within this meditation.
Prepare yourself in all ways to be strong for the challenging times ahead.
The process will always change and twist and turn and exhilarate.
If we look at our most burning questions with awe and lightness of heart,
This will make us more available to staying flexible for when things go wonky and uncertainty increases.
Finally take a long,
Slow,
Deep breath in and breathe out.
Take your own time in slowly opening the eyes once again.
Thank you for sharing your meditation practice with me.
I am Elliott Chavez,
Keep shining bright like the sun and I hope this has been a pleasant experience for you.
Have a beautiful day.
Namaste.
