Welcome to another meditation.
My name is Lente and this meditation is designed for you to have a good start of your day.
Find a comfortable seat.
On the floor or the couch will do.
You can keep the feet on the ground or cross your legs.
Allow your hands to rest on the top of the legs,
Palms face down.
Take a deep breath in and a deep sigh out.
Again,
But this time roll the shoulders up to the ears.
And then exhale,
Roll the shoulders down.
Two more,
Inhale to roll the shoulders up.
And exhale,
Sigh it out,
Release some tension.
One more,
Inhale.
And let go,
Let go,
Let go.
Just allow the natural breath to take over.
And then focus on your foundation,
The feet touching the earth,
The sit bones rooted down onto whatever you are sitting.
Allow yourself to be grounded,
To be here.
Whatever you are going to do today,
For this moment,
Be here.
This meditation,
These few minutes,
This start of your day is yours.
So tune your gaze inwards.
Allow yourself to sink into your seat.
Feel that your shoulders drop away from the ears,
The arms are heavy next to the body.
The belly is soft,
The breath moves in and out freely.
Release any tension from the face and the jaw.
Keep the mouth gently closed.
If you haven't already,
Close your eyes and bring your attention to the crown of your head.
Feel yourself growing taller and taller,
Lengthening out the spine.
Take up that space and then start to pick up your breath,
Breathing into that spaciousness of your body,
Inhaling through the nose and exhaling through the nose.
Again,
In through the nose and out through the nose.
One more like this.
Inhale and exhale.
And then feel that you are grounded.
You are here.
Feel the spaciousness in the belly,
In the chest.
And then allow that spaciousness also to move into your mind.
Clear out any clutter,
Any tension,
Stress or worry for today.
Just let it be where it is.
Focus on the now.
What does this moment feel like?
If it is positive,
Hold on to it for today.
If it isn't,
On your next exhale just breathe it away.
And then just before you're going to start your day,
Set an intention.
What is it you want to find or reach today?
Maybe it is presentness or calmness.
Maybe it is kindness towards yourself or others.
But pick something that really is close to your heart.
And then envision in your mind what it looks like.
Does it have a color?
A movement?
A texture?
But what is that intention?
What does it feel like,
Look like?
Take a moment to visualize it inside of your mind.
And then come back to your seat,
To your breath and your body.
And then know today that if you drift off with your awareness,
You feel that you sink into a darker place,
Come back to that visualization in your mind.
That visualization of that intention that you set.
And let it be your guide for today.
Feel free to come back to it at any moment you need.
And then with that,
Take one more deep inhale and a big sigh out.
And then enjoy your day.
Namaste.
