Hello there and welcome to this meditation practice.
Here we will develop the foundation for our day by creating a safe,
Nourishing space for our intentions and visions this rising.
Let's welcome compassion and clarity into our space.
First,
Take a moment to adjust your body and become familiar with your surroundings.
Whether standing,
Seated,
Or lying down,
Take a few slow gentle breaths in through the nose,
Noticing the sensations as the air passes through your nose into your lungs,
And then softly exhale out through your nose or mouth,
Filling the warmth of the air as you release and let go of any expectations for this practice.
If standing,
Try keeping your feet parallel,
Hip distance apart,
Toes spread and arms down to allow more stability and grounding.
If seated,
Try placing your hands palms down on your knees or thighs if that's more comfortable and feel the support beneath you.
If lying down,
Try keeping the arms down by your side,
Palms facing up and letting the feet fall open as you allow gravity to relax you deeper and deeper.
If it feels right to you in this moment,
Allow the eyes to gradually close as you continue breathing in through the nose and out through the mouth.
Breathe in,
Allowing the belly to gradually rise,
Filling the lungs with much needed oxygen.
Now breathe out,
Letting the belly retract naturally as you release any worries for the day ahead.
Breathe in,
Belly rise.
Breathe out,
Belly fall.
In rise.
Out fall.
In out.
In and out.
Take this moment to set an intention for this rising.
It can be a word or phrase,
Something that inspires and motivates you to journey through this day with purpose.
Try not to set rigid intentions that feel like rules that must be followed.
Think of it as encouragement of manifestation.
It should be simple,
Effortless and most importantly,
A reflection of you in this moment,
Where you are and possibly where you want to be as you journey through this rising.
Take a few breaths here as you bring focus to those intentions.
Now,
Allow your breath to return to its natural state as you maintain awareness of the gentle rise and fall of your belly.
Relax into the bed,
Chair or floor beneath you.
Feel yourself ground and connect deeper to mother earth as you listen to these words of affirmation for this rising.
And rising mind,
Body and spirit.
Thank you for reconnecting the way you see fit on this beautiful,
Most gracious day.
I open my heart to abundance of the known and the unknown of this day,
Moment by moment,
Breath by breath.
I receive what this rising has to offer.
I let go of any expectations for the time ahead.
I release control for what shall be.
I acknowledge and accept what is.
I understand yesterday is not today and today is not tomorrow.
Therefore I will be what I am.
Mind by moment,
Breath by breath.
Thank you mind,
Body and spirit for rising again.
Grand rising.
Take a moment to begin bringing awareness back into your body.
Move fingers and toes.
Maybe allow the corners of your mouth to gradually move upward as you take a final deep energizing breath in through the nose and with the biggest smile and maybe even a laugh,
Openly sigh it all the way out as you slowly open your eyes.
Welcome to your rising.
Thank you for joining me.
I invite you to repeat this meditation daily to welcome more intention-filled risings.
Do this upon waking in the morning,
Night or simply from a nap.
Take notice of the changes you experience from day to day and acknowledge the relationship between your practice and your journey.
I wish you well.
Take care.
And so it is dear one.
And so it is.
