Welcome to a new day.
Take a deep breath in through the nose and exhale with a sigh.
Ahhhhh.
Notice that today is a wonderful new start.
The sun is shining whether you can see it or not in this moment.
There's a freshness to the air and you are here and breathing.
Notice how your body feels in your bed.
Enjoy if you have a pet like my cat who always loves joining meditations.
Feel the softness of the sheets on your skin.
The fluffiness of your pillow or firmness.
The weight of the blankets on your body.
The weight of your own body in the bed.
And wiggle your fingers and toes.
Do any gentle movements that feel really good to your body right now.
And we'll do this meditation either on your back,
Face up or in a seated position.
You can sit against your headboard or wall with any pillows to help prop you up if it feels comfortable.
Having your palms face up.
And once again,
Take three deep breaths in through the nose letting your belly and chest expand.
And every time you exhale relax twice as much through the mouth.
Ahhhhh.
Do this two more times on your own pace.
As you inhale and exhale invite the breath and the exhale into your body rather than having any force or strain.
As you continue to breathe,
Allow the gentleness of your intention to create a deep opening and expansion in your body.
You could say energetically or with intention or with your imagination.
Imagining that as you inhale your entire torso,
Every single rib is allowing itself to move individually to expand to bring as much oxygen as possible into both lobes of the lungs.
Imagine that breath is going all the way down to the lower lobes of your lungs where the oxygen moves into the blood stream.
And as you exhale,
Imagine that your jaw,
Your neck,
Your shoulders release more and more tension without you needing to know how.
Without you needing to even focus too much on those areas.
If you haven't already,
Gently close your eyes.
Noticing how it feels to have the eyelids gently pressed against your eyeballs.
Bring awareness to your eyeballs and let them start relaxing.
Every piece of connective tissue,
Nerve,
Muscle that's attached to your eyes give permission to relax and let go of tension.
So much of our perception throughout the day has to do with what we see,
The shadows,
The light,
How we perceive through our sight.
In fact,
70% of our nerves that go to the five senses are for the eyes.
The other 30% are for our other four senses.
Allow the breath to move through the nostrils.
Noticing the coolness of the air as it comes in with your inhale.
And as you exhale,
Allow in once again a softness to your breath and smile from the heart.
As you bring awareness to the center of your chest and feel the breath move through your eyes,
And feel the breath move gently through the lungs,
Moving your torso.
Feel the center where your heart is beating slightly to the left and imagine that it's smiling.
Imagine that as you send that gentle intention to the heart,
That it brings in a different sense of energy and smile that is not dependent on any thought,
Any feeling,
Any emotion,
Any event or person during the day or night.
It simply is and is smiling because you're alive and breathing and here right now.
And for the moments that are continuing to happen right now,
Every new moment,
Allow the smile from the heart to move with the circulation through your entire body and breathe.
Breathe in through the nose,
Exhale through the mouth.
Bring that smile to your face,
To your neck,
To your shoulders,
To your ears,
Imagine your back is smiling.
If you have a pet,
Imagine that your pet is just as happy for this new day and smiling with you.
Take a deep breath in through the nose,
And exhale through the mouth.
Smile at your cat if you have one.
Noticing that whenever you focus on the breath and this moment,
It never has to do with the sounds around you.
That setting an environment can be supportive to the process of allowing our minds to be quiet,
But it's never a requirement,
And we can let every sound,
Every movement,
Every feeling,
Every thought simply be part of the experience without any need to change it.
And that within that experience,
We can smile from the heart.
You are totally free if you feel calm,
And you want to go deeper into your meditation,
To continue past this guided meditation into a few more minutes and moments of silence with yourself,
And or with your pet.
And if this is good,
Know that you can smile from the heart any other time through the rest of today,
That you can take a moment,
Breathing in through the mouth,
The nose actually,
And then just that you can take a moment,
Breathing in through the mouth,
The nose actually,
Breathing out through the mouth with the sigh,
Relaxing your jaw,
And allowing that relaxation to move through the entire nervous system so that you build resilience and calm,
And you have greater and greater ability to enjoy your life,
And to be able to handle whatever is given to you at every moment.
Thank you so much for listening.
I hope you have a wonderful day,
And we always love feedback to make the experience better for you.
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