Welcome to this guided meditation for energizing your body in the morning.
Get yourself into a comfortable position,
Sitting supported or lying down.
If you think you may drift back to sleep,
Sit supported or remove your pillow or let some light into your room.
Gently close your eyes,
Bring awareness to your body.
Feel the sensation of pressure on different parts of the body.
Feel the skin.
Feel the air on your face.
Notice the temperature of the air moving through your nostrils.
Visualize your body relaxing as if you were viewing your body from above.
Visualize your body relaxing in the room and in your visualization see the space around you.
Now notice what you can see behind your closed eyelids.
Notice if there is any scent you can smell.
Notice if there is a taste in your mouth.
Become aware now of any sounds and without identifying the sounds,
Just notice the sounds outside in the distance.
Notice the sounds in the building and notice the sounds in the room you are in.
Perhaps you may hear your own breathing.
Become aware of the stillness within.
If thoughts come to disturb you from time to time,
Just notice them and then let them pass by.
This is the time to mentally state your resolve for this meditation.
The affirmation or resolve is I am energized and ready for this day.
With the knowing that you will do this today,
Repeat three times in your mind,
I am energized and ready for this day.
We now move awareness throughout the body and as we do this we will focus also on bringing energy into that body part.
Bring awareness now to the whole of the right hand.
The thumb and fingers,
Palm,
Bones,
The whole hand.
As you inhale,
Imagine pulling energy into that right hand.
And on the next exhale,
Imagine releasing anything you don't need,
Any dullness,
Lethargy is released as you breathe out.
With awareness to the whole of the right arm,
The wrist,
Lower arm,
Elbow,
Upper arm to that shoulder.
Inhale and pull energy into that whole arm.
Notice the sensations of energy in this arm.
And on the next exhale,
Allow any tiredness to go.
Now bring awareness to the underarm on that right side.
And the whole of the right side of the body,
The ribs down to the waist,
Down to the hip.
Focus on that whole side as you inhale,
Pull energy there.
On the next exhale,
Let go and breathe out anything you don't need for this moment.
Bring your attention now to the entire right leg from that hip down to the ankle.
Bring in the energy to the leg and everything that makes up that leg.
Focus on the whole leg at once and notice any sensations as you do this.
Then on the next breath out,
Release the old dull or tired feeling.
Moving down to the foot,
As you inhale,
Fill the entire foot with energy and awareness.
And on the next exhale,
Release any dullness.
Move your awareness now over to the left hand.
The whole of the left hand,
Thumb,
Fingers,
Palm,
Bones,
As you inhale,
Imagine pulling energy into that left hand.
And on the next exhale,
Imagine releasing anything you don't need.
Move your awareness now over to the left hand.
The whole of the left hand,
Everything that makes up that left hand.
And now as you inhale,
Imagine pulling energy into that left hand.
And on the next exhale,
Imagine releasing anything you don't need,
Any dullness.
Move awareness now to the whole of the left arm,
Wrist,
Lower arm,
Elbow,
Upper arm,
To the shoulder.
Inhale and pull energy into that whole arm.
And as you exhale,
Allow any tiredness to go.
Now bring your awareness to the underarm on the left side,
And the whole of the left side of the body,
The ribs,
Down to the waist and the hip.
Focus on that whole side,
And as you exhale,
Allow any tiredness to go.
And as you inhale,
Pull energy there.
On the next exhale,
Let go and breathe out anything you don't need for this moment.
Bring your attention now to the entire left leg,
From that hip down to the ankle.
Bring energy into the leg.
Focus on the whole leg at once.
And notice any sensations.
Then on the next breath out,
Release the old or dull or tired feelings.
Moving down and focus on the foot.
And now as you inhale,
Pull energy into the foot.
As you exhale,
Release any dullness.
Now bring your attention to the lower back.
And when you next inhale,
Bring in energy to this part of the body.
And on the next exhale,
Release any tiredness or dullness.
Move to the middle back now,
Pull in energy to fill this area on the neck and shoulders.
And on the next inhale,
And on the exhale,
Release the dullness.
Moving to the upper back now,
Now feel energy pulling into that area on the inhale.
And on the next exhale,
Release any tiredness.
Bring your focus to the whole of the spine,
From the bottom up to the top at your neck.
Inhale and bring energy into the whole of the spine.
And release on the next exhale.
Bring awareness now to the pelvis.
And on the next inhale,
Pull in energy to fill this area.
And on the next exhale,
Release any dullness.
Moving awareness to the lower abdomen,
Or the organs,
Everything.
Imagine this entire area drawing in the energy.
And on the next exhale,
Allow the release of any stagnation or tiredness.
And on the breath out,
Releasing dullness.
Focus now on the upper abdomen.
Notice sensations.
Imagine pulling energy into the whole of the spine.
Into this area.
And on the next breath out,
Releasing any dullness,
Stagnation.
Now move your awareness up to the chest.
As you inhale,
Bring in energy to fill this whole area.
And on the next exhale,
Release anything you don't need.
Bring your attention to the neck and the throat.
Now pull in energy on the inhale.
And on the exhale,
Release anything you don't need.
Now focus on the whole of the face all at once.
The chin,
The jaw.
The lips,
The nose,
Cheeks,
Eyes,
Eyebrow,
Forehead.
Pull in energy on the inhale.
And as you breathe out,
Release any dullness.
Now focus on the space,
The area inside your head.
And as you inhale,
Allow new energy to fill this space.
And on the next exhale,
Release anything you don't need.
And do this again.
Each cell perfectly energized.
Now bring awareness to your entire body all at once.
Notice how it feels.
If there are any parts of the body that need your focus or more energy,
Do this over the next few breaths.
Notice how the body feels.
Notice how the body feels.
Notice the stillness as you relax.
Now is the time to recall your resolve that you made at the beginning.
I am energized and ready for this day.
Repeat this now three times clearly,
With full awareness and feeling of living your day in this way.
I am energized and ready for this day.
Become aware of your breathing.
Invite your presence to return to your body.
Begin to slowly wake up your body by deepening your breath.
Slowly breathing into your body.
Develop awareness of the room,
The walls,
The ceiling.
Become aware of the sounds outside the room and the sounds inside.
When you are ready,
Start moving or gently stretching your body.
Take your time.
When you are sure that you are wide awake,
Sit up slowly and open your eyes.
