Such a powerful way to start our day with intention.
There's no expectations on how you show up.
What matters is that you made time for yourself today.
So thank you.
Just a reminder that there's no need to control your breathing.
There's no right or wrong way to meditate.
I'll guide you through some guidance,
Some steps,
But really this is your practice.
So you can get whatever you need out of it.
So go ahead and take a really easy seat.
Close your eyes and find a tall spine.
So even in bed,
Maybe put another pillow behind you,
Something that you feel supported in and strong.
Take a deep breath in through your nose.
Then open mouth,
Exhale.
Take two more like that and take any little movements that you need.
If you notice any kinks or any tightness,
Try and loosen that with each exhale.
And then come into stillness and the natural rhythm of your breath in and out through your nose.
And right away,
Start to become present to your thoughts today.
A beautiful part about meditating in the morning is that oftentimes we don't have the full day that we have to unwind from.
So our minds are a little bit more open and clear.
So just notice if your mind is already filled with a to-do list,
Try and put that aside and just for the next 10 minutes,
Tune into your breath.
And bring your awareness down to your feet.
Notice any physical sensations when you bring your awareness to one part on your body.
Maybe you notice that it becomes easier for you to focus.
Maybe you notice that it becomes easier for you to focus.
You sit here and breathe in and out of your nose.
And bring your awareness to your hips,
Your sit bones.
Notice where you are seated,
The block,
The floor,
The bed.
Bring all of your attention there.
And then practice is noticing when we drift back off into thought.
Come back to the physical sensation of your hips,
Your sit bones seated on your block,
Or your hips,
Your hips,
Your hips,
And your hips,
Your hips.
And then practice is noticing when you're seated on your block,
Or the floor,
Or your bed.
Now bring your awareness up to your solar plexus,
The space between your belly button and your rib cage.
You might notice a gentle rise and fall of your breath.
As your diaphragm expands and contracts,
Let that be a very calming experience.
This action that our body does instinctively.
You may cultivate trust that you have for your body.
And then practice is noticing when you're seated on your block,
Or the floor,
Or your bed.
And then practice is noticing when you're seated on your block,
Or the floor,
Or the bed.
And bring your awareness up to your heart center.
A gentle breath in and out of your nose and your chest,
Your chest,
Your chest,
Your chest.
Can you keep your awareness on your heart?
Maybe you bask in the radiance of that joy,
Or maybe it's hard to find today.
Don't get lost in the thoughts,
Stay in the sensation,
And practice with the awareness at your heart center.
Bring your awareness to your throat,
Your neck.
Maybe you feel your spine growing a little bit taller.
Maybe you notice energy gets stuck here.
Just becoming present to any physical sensations that are occurring.
And then practice with the awareness of that being present to any physical sensations that are occurring.
And now bring your awareness to your forehead.
Your third eye center.
Allow this awareness to soften your eyebrows,
Your forehead.
Allow that softness to relax your jaw.
Bring some space between your teeth,
Top to bottom.
And then practice with the awareness of that being present to any physical sensations that are occurring.
Allow that space to let any anxiousness or worriedness fall to the earth.
Let the earth hold whatever you don't need today.
And now bring your awareness about six inches above the crown of your head.
No need to measure the space,
Just let your awareness float.
Gently above you.
And now start to walk your awareness back down on those points on your body.
Your forehead.
Your throat.
Your heart.
Your solar plexus.
Your hips.
Your feet.
And now turn that body scan into the length of your breath.
Breathing from your feet.
And then inhale all the way up to above the crown of your head.
And your exhale back down all the way to your feet.
And allow this to create a natural rhythm in and out.
In and out.
And now pause for a minute.
Can you sit at the edge of the river of thoughts and watch the thoughts go by?
Our thoughts will always enter.
The practice here is to notice and come back to our breath,
To our body.
Allow your awareness to rest above the crown of your head just for a moment.
Let go of any control that you have of your breath or your thoughts.
Let your mind do what it will do.
Bring your hands to heart center.
A gentle smile to your lips.
Invite in joy to your day.
Interlace your fingers and press open palms up to the ceiling,
Taking any movements that you need.
Thanks for joining,
Friends.
Have a really wonderful day.
I'm Emma.
Go forth and be peaceful,
Friends.
