Welcome,
This is Natalie.
This short morning practice is your space to begin the day fresh,
Open,
And clear.
We'll gently awaken the body,
Connect with the breath,
And set a simple intention so you can step into your day feeling centered and ready.
Find a comfortable seat or stand tall with your feet grounded beneath you.
Let's begin by straightening your spine.
Feel the crown of your head lifting upward as if a thread is gently pulling you toward the ceiling.
Reach both arms up overhead and stretch long,
Feeling space between each vertebra.
Breathe in deeply and exhale slowly,
Releasing any heaviness from the night.
Inhale and gently lean to one side,
Opening through the ribs,
Creating more space for breath.
Exhale back to center.
Inhale,
Leaning to the other side,
And exhale to center again.
Now,
Take a slow breath in.
Open your chest and let your shoulders roll up and back and exhale,
Letting your shoulders relax down.
Notice the energy starting to move through your body.
Now,
Place one hand on your belly.
Inhale deeply into your lower abdomen,
Feeling your hand rise and exhale slowly through the mouth,
Letting it fall.
We're going to take three mindful breaths together,
Inhaling to the count of four and exhaling to the count of six.
Each time,
Imagine you're breathing in clarity and breathing out any mental fog.
Inhale,
Two,
Three,
Four,
And exhale,
Two,
Three,
Four,
Five,
Six.
And again,
Inhale,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Five,
Six.
Return to your normal breath.
Feel your feet anchored,
Your spine lifted.
Your breath calm and steady.
Now,
Bring to mind one simple intention or affirmation for your day.
It could be,
I move through this day feeling fresh and energized,
Or I trust myself and I trust life,
Or I carry calm wherever I go,
Or any state or intention that you desire.
Repeat it softly in your mind a few times,
Feeling the words land in your body.
Notice how your posture shifts slightly,
Taller,
Steadier,
Lighter,
Clearer.
Now,
Imagine yourself moving through your day with this intention alive within you.
See yourself walking with confidence,
Speaking with calm,
And approaching each moment with love and focus.
Visualize this sense of clarity as a gentle golden light around you.
Steady,
Warm,
And present.
Take one final deep breath in,
And as you exhale,
Feel that light expand,
Ready to guide you through your day.
You can return to this practice any morning to reconnect with your inner clarity and strength.
If this meditation supported you today,
You're always welcome to share your gratitude through the thank you donation button here on Insight Timer.
Thank you so much.
Have a clear and grounded day ahead.
