Rest back in any comfortable position,
Lying down,
Sitting up.
You may even enjoy doing this meditation standing up and walking around to integrate it into every position you may find yourself in during your upcoming day.
And as you're settling,
Let your senses open.
Sounds,
Tastes,
Smells,
Colors,
And light.
And the sensation where the air is touching your skin,
The sensations where your body's touching the surfaces,
Providing support.
And notice any lingering tensions in the jaw,
Facial muscles,
And forehead,
Shoulders.
Feel the natural heaviness or sensations of lightness throughout the shoulders,
Arms,
Hands.
And the natural coming and going of the breath,
The abdomen gently expanding during inhalation,
Releasing during exhalation.
And welcome natural sensations throughout the legs and feet,
Setting attention free to wander about the entire body.
Welcome in the underlying life force that's coursing through every cell,
Every tissue,
This underlying life force or energy that's enlivening the body.
This life force that's not just animating the body,
But will be carrying you through your entire upcoming day,
Supporting you in everything that you're doing,
Every conversation and interaction you're having.
And as you're sensing the breath coming and going,
Feeling the inhalation and the exhalation equally,
Have a sense that the inhalation and the exhalation are of equal lengths with a gentle pause at the top of each inhalation,
At the completion of each exhalation.
With each exhalation,
A feeling of peace or ease and well-being spreading throughout the body.
With each inhalation,
Gathering attention in and around the heart,
Nourishing these feelings of peace and ease and well-being.
And then with each exhalation,
Feeling them spreading out through the entire body,
Bringing peace and ease,
A sense of grounded well-being out into the fingers,
Down into the toes,
The whole body saturated and glowing with the feeling of well-being that you can carry with you throughout your day.
And Jonas,
Just notice where and how in the body do you feel a sense of being focused and productive?
When you feel a sense of being focused,
When you feel your vital energy being productive,
Where and how do you sense this in the body?
Without going into thinking,
Just the felt sense of it in the different areas of your body,
A feeling of being grounded,
Focus,
A sense of vital,
Energized productivity.
And as you're doing this,
Might you set an intention to set the tone for your day,
Throughout your day,
Taking breaks often spread out through your day,
Where there's just a moment of stopping,
Feeling a sense of well-being and ease,
Gathering a sense of being focused,
Aligning with the vital life force that's living and animating every cell,
Tissue,
And organ.
Just a moment of stopping as you're doing in this moment to feel that life force coursing through your body,
Supporting you in each moment to feel fully grounded and engaged.
And continuing to feel this vital life force and any sensations of well-being and ease,
Let your eyes open and close several times.
So as the eyes open and the world outside floods in,
Nourish these deep core feelings of vital energy,
Well-being,
Continuing to nourish them when you close your eyes and open them so that when it feels right and your eyes do open,
You can feel the energy of the world outside.
And when it feels right and your eyes do open into your waking state of consciousness,
Nourish that intention to continue coming back,
Welcoming these feelings of vital energy throughout your day.
