Bringing yourself into a comfortable seat,
Whether it's a cushion on the floor or in a chair.
Your hands come to rest on your thighs,
Palms facing skywards as a gesture of being open and receptive to whatever this day holds.
Sense into your seat and the support of the surface beneath it.
The spine lengthening skywards,
Bringing an elegance into your posture.
Let the shoulders relax away from your ears.
Gently draw your chin in and up to help you find the length into the back of the head and the neck.
The crown of your head moving towards the sky.
Sense the inner support you've created for yourself here.
Now allow yourself,
My friend,
To feel the body soften around that support.
The brow smooths,
The jaw softens,
And the tongue relaxes in the floor of the mouth.
Bring a very gentle smile into your eyes,
Into your lips,
Reassuring the life within you that everything is okay.
A sense of softening moves down through the throat,
Into the shoulders,
All the way down the arms and into your hands.
Allow your palms,
Your fingers,
To just soften a little more,
Loosening your grip,
Letting go.
Move your attention up into your chest and notice the natural movement of the breath in the chest,
Bringing a listening attention to the sensations in the body as the breath moves in and as the breath moves out.
With each round of the breath,
You allow it to move just a little more deeply into the body,
Imagining the breath moving into the chest,
The lungs,
And all the way down into the belly.
Imagine the belly becoming full and round as you breathe in.
And as you breathe out,
The belly softens,
Releases.
The inhale beautifully clarifying.
The exhale,
A sense of clearing,
Of creating space,
Tuning into the digestive and creative qualities of the belly center.
Moving your attention up into your chest,
And now imagine the breath moving in and out of the heart.
The inhale gently massaging the heart.
The exhale,
A sense of softening and relaxing in and around the heart.
The breath sending out waves of care,
Of compassion,
Out into the world for the life within you and around you.
And then slowly moving your attention into the brow center.
And imagine that each breath that you're taking is gently waking the eyebrow center,
Allowing you to move into this day with fresh,
Clear,
Intuitive sight.
Then expanding your attention to take in the whole of the body,
Noticing the quality of your presence now,
And asking yourself how would you like to experience this day?
What quality would support you most as you move through this day?
Allow this quality to be your intention for today.
Saying your intention to yourself in the present tense.
I am or I feel whatever your quality might be.
Say it to yourself three times in a very heartfelt way.
Then surrender your intention,
Creating space for life to take care of the details.
And bringing yourself back,
Noticing the breath in your body,
Sensations in the body.
And starting to gently now open your eyes and bring this quality of presence now into your day.
Giving yourself a little smile as you welcome this moment,
This day,
Just as it is.
And then slowly lifting your hands,
Palms are facing skywards,
Hands level with the shoulders,
Elbows are bent.
As we offer up the benefits of this meditation practice today.
Offering it up for the benefit of all that you come in contact with today.
Then slowly move your hands,
Letting them come to rest onto your chest,
Over your heart.
Expressing appreciation for this time,
For this practice,
For the gift of this day.
Take a breath in through your nose and then a long,
Slow,
Releasing breath out through your mouth.
Feeling connected,
Feeling calm,
Feeling ready.
Take care my friend.
Have a beautiful day.
Namaste.
