Let's take a nice,
Deep inhale through the nose,
Let it fill the whole body,
And then part the lips and exhale through the mouth.
Good.
One more,
Just like that.
Good.
Pushing out all that residual air from the night's sleep,
And I'll invite you to find yourself in any position that's comfortable to do so in the morning,
Maybe even pause the recording,
Grab your morning tea or your coffee,
Whatever it is,
Your morning ritual.
Gather those things and find that posture now.
For me,
I like to have my coffee,
Sit up nice and tall,
Finding that length in the spine.
I usually like to curl up when I'm sleeping.
Just finding that opening in the heart,
Maybe pushing the shoulders back and down if you're sitting up.
I'll invite you to kind of spiral that inner thigh in and finding those sitz bones,
Letting them root down into the cushion,
The floor,
Whatever it is you're seated upon,
Starting to let those breaths rise up through the body.
So breathing in through the belly,
The rib cage,
And up into that heart space,
Feeling the breath expand in all directions as we inhale,
And letting all of the muscles,
Even those little micro muscles,
Intercostals,
Muscles around the eyes,
The jaw,
Soften and relax with each exhale,
And allowing any of those audible sighs to come as you need them.
As we settle into the body,
Sort of re-entering it after a night's sleep,
Noticing how the breath alone can just bring some movement into the body,
Some energy and awareness into the muscles,
And checking in with the chin,
Maybe tucking it slightly so the back of the neck's nice and long.
Just noticing that breath as it flows,
Maybe on the back of the neck,
Feeling the backs of the shoulders,
And just a little check-in.
I'll invite you to bring your awareness to the tip of the nose,
Just noticing the air and space around the nose,
Noticing the forehead,
Noticing the muscles around the eyes,
The cheeks,
Notice the jawline and chin,
Bottom lip and top lip,
And then shift your awareness now to notice the air coming in the nose and out of the nose.
Notice the air coming in the nose is cool,
And the air coming out of the nose is warm.
Now start to imagine that inhale,
All that air filling the whole body,
Reaching down into the limbs,
The arms,
The legs,
All the way out to the soles of the feet,
The fingertips,
That breath reaching every cell of the body,
Exhales taking everything that no longer serves you and letting it leave the body.
Now we'll just gently notice our body where it's at today by bringing our awareness to any sensations in the body without labeling them good or bad,
Just noticing them for what they are.
There's no right or wrong,
Maybe no sensations are present at all.
Notice that.
We're just breathing and noticing,
Resisting the urge to label or create a story,
And perhaps that sensation has started to change.
Again,
No right or wrong.
There may even be a visual giving it a color or a shape.
The color may grow brighter,
Change,
Shapes will shift,
Whatever the sensation,
Just bring in the breath to that area and breathing with that sensation now.
If it needs softening,
Invite softening.
If you need room,
Visualize creating space.
Good.
Next,
Inhale through the nose and audible sigh out the mouth,
Gently shifting our awareness now into that heart space and setting an intention for our day.
What is it that you need today?
Let the answer just come to you.
Using a short,
Positive,
Present moment statement,
Silently repeat that sankalpa to yourself.
As you breathe here,
Start to visualize how you would feel,
How you would carry yourself if that were already true,
Holding that intention throughout the day.
How will you feel when your day comes to a close?
Bringing that feeling,
Those sensations into the body now.
A teacher once told me,
The body is a living prayer.
Hold yourself how you want to be.
Let in that sankalpa,
That intention,
That heart's desire.
Let it fill the whole body now with each breath,
Increasing each time.
Good.
Gently bringing our awareness back into the present moment.
I'll invite you to visualize yourself where you're at now,
Whether it's lying down or sitting up.
Just imagine yourself in the space that you're in,
The objects around you,
And then gently fluttering the eyes open,
Taking in your surroundings,
And I'll invite you to join me in a nice,
Deep inhale,
Sweeping those arms up overhead,
Exhale,
Bringing those hands down to our hearts.
We'll push the shoulders back and down,
Lifting the hearts and bowing our heads,
And the light in me recognizes and honors the light in each of you.
Namaste.
Have a beautiful day.
