Welcome to this morning meditation practice.
This is Natalie and I am honored to guide you.
This practice will help you arrive fully in the present moment.
Release any tension from sleep and gently shift your mind and body into a calm,
Focused and open state so you can move into your day with clarity,
Peace and energy.
Take a moment to settle in.
Sit upright but relaxed,
Shoulders soft,
Hands resting gently on your lap or knees.
Close your eyes if that feels safe or keep them softly open with a downward gaze.
Begin by simply noticing your breath.
Feel the natural rhythm,
The gentle rising and falling of your chest and belly.
Notice the cold air rushing into your nostrils and the warm air exiting the nostrils.
Simply notice.
Now let's deepen the breath slightly.
Inhale through your nose to the count of four.
One,
Two,
Three,
Four.
Hold for two.
One,
Two.
Exhale slowly through the mouth to the count of six.
One,
Two,
Three,
Four,
Five,
Six.
Repeat this for several cycles.
Inhale two,
Three,
Four.
Hold two.
Exhale two,
Three,
Four,
Five,
Six.
Inhale two,
Three,
Four.
Hold two.
Exhale two,
Three,
Four,
Five,
Six.
Continue to breathe in this cycle and with every exhale feel your body letting go of any leftover heaviness from the night.
Each breath is an invitation to relax a little deeper and to create inner spaciousness for the day ahead.
Now I'll guide you through your body part by part.
As I name each area,
Gently bring your awareness there.
Simply notice how it feels and then invite just a little more relaxation into that space.
Bring awareness to the crown of your head.
Soften your scalp,
Your forehead,
Your eyebrows,
Your eyes.
Feel your jaw unclench.
Your tongue rests softly.
Notice your neck and shoulders.
With each exhale let them drop away from your ears.
Move down into your arms,
Your hands,
Your fingers.
Invite them to feel heavy,
Relaxed,
Supported.
Bring awareness to your chest,
Noticing the gentle rise and fall with each breath.
Feel your belly soften.
If there is any tightness,
Imagine it melting with the next exhale.
Notice your back.
Allow it to lengthen and open.
Now bring your attention to your hips,
Your thighs,
Your knees.
Let them grow heavy,
Sinking into support.
Feel your calves,
Your ankles,
Your feet and imagine the soles of your feet connecting to the ground beneath you.
Take one deep breath,
Feeling your whole body connected,
Relaxed and present.
Now imagine a warm golden light at the center of your chest.
With each inhale this light grows brighter,
Filling your whole body with warmth and energy.
With each exhale it expands beyond you into the space around you.
Inhale,
This light grows brighter,
Filling your body.
Exhale,
It expands beyond you.
See this light as your inner energy,
Your unique presence as it radiates.
Silently repeat these affirmations or let my words wash over you.
I am calm,
Clear and open to what this wonderful day brings.
I trust myself to handle today with ease and grace.
I welcome opportunities,
Joy and connection.
I am grounded in peace and I carry it with me.
Breathe in,
Letting these words settle deep into your being and exhale feeling them anchor in your body.
Take a final deep breath,
Filling your lungs completely.
Hold for a moment and exhale releasing fully.
Begin to bring small movements back into your body.
Wiggle your fingers and toes,
Roll your shoulders gently,
Maybe smile softly to yourself.
And when you're ready,
Open your eyes.
Carry this sense of calm,
Clarity and radiant energy with you into your day.
This practice is always here for you whenever you want to return to yourself.
