Light & Easy • Guided Morning Practice

This is Rasa.

Welcome to your guided meditation.

Find a peaceful place to begin your meditation and your day.

Make sure you are in a quiet place that feels comfortable.

Place yourself in a position that will help you stay awake.

You may sit or lay down on the floor.

Use some cushions or bolsters under your head and under your knees if you are laying down.

You can also sit near a wall and place a bolster between your back and the wall to keep a straight spine.

Find a position now where you can relax and let go.

Once you are in a comfortable position,

Take a deep breath in through your nose all the way to your stomach and softly close your eyes.

Hold that breath for a second and exhale gently through the nostrils.

We will do this breath a couple of times.

Take a deep inhalation,

Feel how your chest and stomach expand.

Hold your breath for one second and release.

Breathing slowly.

Deep breath in.

Feel how the air enters.

Hold your breath for one more second and exhale slowly.

Deep breath in.

Relax your eyebrows.

Hold your breath and exhale slowly.

Feel your shoulders lowering.

Inhale softly and slowly.

Hold that breath for a second and release.

Feel the air exiting your nostrils.

Inhale,

Relaxing your face.

Exhale,

Releasing any tangled up energy you have felt in your body.

Inhale slowly.

Hold for one second and exhale slowly.

Now let your breath find its natural rhythm.

Let your breath to simply flow.

With every exhalation,

Feel how your body melts down.

Feel how your body can relax more and more.

Now invite any type of energy you want to be filled with today.

This can be love,

Peace,

Strength,

Softness,

Ease,

Joy,

Vibrancy,

Vitality or anything else that you want or need.

Take a moment to tune in and ask yourself what is it that I need today.

This can be one or a few things.

We will slowly go one by one of the relaxation points and as I will call them,

Feel that chosen energy to enter that particular part of your body.

Feel it enter your eyes.

Your cheekbones.

Your mouth.

Feel it move into your jaw.

Your neck.

Your shoulders.

Your arms.

Your hands.

Now feel it in your stomach.

Your hips.

Your legs.

Feel it run in and through your feet.

Now feel it across your body.

Feel it in your breath.

Feel it present in each inhalation and exhalation.

Visualize that with each inhalation you absorb everything you are needing right now.

Visualize that with each exhalation you become more grounded and your body energized.

Now visualize that you are absorbing this unseen by the naked eye white light and with every exhale you let that light solidify the energy within and wrapping you in its white light cocoon.

With every inhale you absorb everything you need.

With every exhale you become more grounded.

Inhaling pureness.

Inhaling and feeling grounded.

Now place your attention onto your heart.

Feel grateful for this brand new day and the energy that you created within and around yourself.

Feel strong.

Feel grateful for your body.

Feel alive.

Feel grateful for your heart.

Feel peace.

Feel grateful for who you are today.

Your breath has come back to its natural pace.

Sitting in peace.

Feeling your heartbeat.

Feeling love within.

Repeat the mantra.

Today is a new day and my heart is open.

Today is a new day and my heart is open.

Today is a new day and my heart is open.

Today is a new day and my heart is open.

Today is a new day and my heart is open.

Now slowly notice and come back to your breath.

With your eyes closed,

Become aware of your surroundings.

Become aware of where you are sitting or laying down.

Become aware of your body.

Slowly place your right hand on your navel.

Palm facing your body.

Place your left hand on your heart.

Palm facing your body.

Stay here in silence and feel each breath going from your chest to your belly.

Feel how the chest moves.

Feel how your stomach moves.

Feel the breath going in.

Feel the breath going out.

Take with you today this feeling of bliss and leave everything that serves no purpose.

Today open your eyes,

Keeping a soft gaze,

Feeling peaceful and yet energized to start the day.

Thank you for joining me in this meditation and I will connect with you once again in the next one.