Good morning,
I'm Filippa.
Thank you so much for choosing to start a day with me.
Let's begin our meditation by finding a comfortable position where you can sit up tall,
With your spine naturally straightened as much as possible.
And when you've found your position,
Let your hands rest lightly on your legs.
You can either find a neutral point in front of you and keep a soft gaze at it,
Or you can simply close your eyes if you prefer.
Let's start with some awakening breaths now.
Following your own rhythm,
We will do three breathing cycles,
Each with a deep,
Slow inhale through the nose for a count of four,
Then hold for a count of two,
And slowly release,
But completely.
So let's begin.
Inhale deeply and softly through the nose for a count of four.
Remember to hold the air in your lungs for a count of two,
Then exhale fully,
Either through your nose or your mouth.
Let's take another deep breath in through the nose for a count of four.
Hold it for a count of two,
And then exhale completely,
Releasing any lingering,
Sleepy,
Foggy sensation.
And repeat the breathing cycle,
Allowing the morning energy to fill up your lungs and your body,
And allowing the exhale to release any tightness in the body.
Now bring your attention to the space just below your nostrils on your upper lip,
And we will do five new breathing cycles at your own pace again.
This time we're going to inhale sharply and actively through the nose for a count of two,
And pause for a brief moment.
Then exhale smoothly through the mouth or the nose as you wish.
Get ready,
And quickly inhale sharply through the nose.
You can do a count of two if you'd like to hold the air,
And exhale,
Letting the breath flow out like a gentle wind.
Once more,
Take a quick,
Sharp inhale,
Drawing fresh morning air straight into the lungs.
Pause for a brief instant,
And exhale smoothly and nicely.
Let's do another breathing cycle on your own rhythm.
See the air drawing in bright,
Golden light,
Just like the first rays of sunrise.
Let's continue.
Take a sharp inhale,
Feeling your core working and that natural tension whilst you're holding the air in,
And let it all out,
Opening space to receive the morning light energy.
One last cycle now.
A final,
Strong,
Sharp inhale through the nose.
See if you can hold it for a bit longer now,
And when you exhale,
Feel any heaviness or slugginess draining away,
Leaving space for clarity and active energy.
Let's take a moment to let you settle into a refreshed,
Balanced rhythm,
And let's do some body movements now.
Give your body a stretch however you like it.
Move your spine a bit,
Slowly and easy.
Bring your hands to your scalp and give it a gentle massage by pressing your fingertips in any points that feel tense or perhaps even painful.
Going into small,
Circular movements with your fingers in areas that need the most,
And finish by stroking your hair with your hands,
And then shake off your hands to release the stagnant energy that you just removed,
And you can rest your hands now again.
Bringing your awareness to your neck and shoulders,
Let's do some exaggerated yes movements,
And as you do these yes movements,
Let the spine gently carve to awaken it as well.
And now let's do some exaggerated no movements,
And whilst you do these no movements,
Again let the spine and body gently twist to naturally follow the movement of the no,
And awaken the sides.
Let's move on now to some shoulder rolls,
Three rolls to the back,
And then three rolls to the front.
Now bring your shoulders all the way up to your ears,
Hold it for a count of three,
Two,
One,
And then completely let go and relax.
Move your arms and hands to the front and stretch them away from your body.
Allow the spine to gently curve if it feels good to release tensions there.
You can gently rotate your arms and hands,
However it feels good for you,
And when you are ready,
Bring your hands to a resting position once again.
Close your eyes if you haven't done so yet,
Bring your focus to the center of your chest.
Take a deep breath in and feel a radiant light beginning to expand on your chest.
Go deeper into the sensations of this light that starts to take the shape of a sphere of soft bright light,
And stay with this feeling now.
With each breath there is a growing sense of openness,
With each breath there is a growing sense of vitality within you and in your body.
Using your mind's eye,
See yourself stepping outside onto a quiet hill just as the sun begins to rise.
The horizon glows of amber,
Pink,
And gold.
A gentle breeze brushes past,
Carrying the fresh scent of dew-kissed grass and blossoming flowers.
With each step you take,
The earth beneath feels solid,
Supportive,
And alive.
As the sun climbs higher,
Its light streams down,
Touching the top of your head.
It's a soft,
Warm light that feels comforting.
Feel that sunlight melt into you,
Warming your head and face,
Flowing down your neck,
Spreading through your shoulders,
Chest and arms,
Reaching your fingertips.
And the sunlight slowly continues warming your entire body,
From your head down to your feet.
It fills you with a pleasant,
Buzzing vitality,
Like a quiet electric charge that awakens every cell,
Pulsating with a healthy purpose in the body.
The stillness of the early morning surrounds you and inspires you to the state you wish to hold today.
Alertness yet stillness inside of your very core.
Bring your awareness inward to your heart space.
See the energy of the morning stillness coming into your heart.
With each breath,
You feel it growing and becoming stronger.
You feel this stillness expanding through your body,
Filling your organs and your cells,
Imprinting in your aura.
And now,
Say mentally or aloud after me.
I move through my day with stillness and calm clarity.
I move through my day with stillness and calm clarity.
I move through my day with stillness and calm clarity.
Seal the intention by taking a deep inhale,
Soaking in this energy,
And then exhale,
Sharing it with the world,
Creating the aura around you that you wish to hold within you.
It is time to pay gratitude to this moment and return to your physical senses.
So you bring your hands in prayer to the front of your heart center,
Allowing the gesture to speak for yourself and emanate the energy of gratitude.
Gently wiggle your fingers and toes,
Feeling the renewed energy circulating.
Move your torso gently and your neck as well.
When you're ready,
Open your eyes if you've closed them.
Take a big inhale and release softly.
Thank you again for joining me this morning.
Have a wonderful day.
