Hi friend.
I'm Sheena Jean from Make One Day Happen,
And this is a take 10 morning practice.
We'll be using breath work,
Crystal singing bowls,
And some guided visualization so that you can start your day in a regulated nervous system state.
We'll listen for your intention for the day and then visualize yourself showing up in it.
So grab a pair of headphones and let's get started.
We'll begin by shaking off some energy from your body.
So start wiggling,
Maybe flopping your wrists,
Moving your arms,
Shaking the hips and the thighs,
Getting in a spinal twist to stimulate that vagus nerve.
And let's do a head roll in each direction.
And then start to make your way towards stillness,
Bringing your breath all the way out,
Exhaling fully,
Coming to the bottom of that breath.
We'll begin by inhaling through the nose into your belly first.
So fill up the belly like it's a big balloon.
And once you're all the way full in your belly,
Start to pull it up into the heart space,
Bringing some air into the lungs,
Sipping in just a little bit more air as you hold briefly at the top and then sigh audibly,
Release and let that go.
Good.
Let's do it again.
So inhaling into the belly first,
Through the nose and start to pull it up into your lungs,
Dropping the shoulders away from the ears as you sip in a little bit more air before you exhale audibly and release.
Very good.
Once more,
Biggest breath so far of the day,
Inhaling into the belly,
Filling it full before moving into the lungs,
Letting your heart open a little bit more,
Sipping in a bit more air,
Holding a little bit longer,
Exhale,
Sigh to release.
We'll move into Samavriti,
Which is also known as box breathing.
So inhale through the nose,
4,
3,
2,
1.
Hold full of air for 4,
3,
2,
1.
Inhale through the nose for 4,
3,
2,
1.
Hold empty for 3,
2,
1.
Inhale again,
4,
3,
2,
1.
Hold 4,
3,
2,
1.
Exhale 4,
3,
2,
1.
Hold 4,
3,
2,
1.
Take two more rounds at your own count and your own pace.
At the end of that second round,
Just notice where you're at.
Notice what's happening in your body.
Observe any thoughts that are floating through,
Letting them pass by like clouds.
Start to listen for a word of intention.
Allowing that word to come through,
Trusting the first word that you hear is a word that will support you and how you'd like to energetically show up today.
Start to notice where you feel this word in your body.
Noticing where your mind wants to go as it provides this word for you.
Take a deep breath in.
As you exhale,
Start to visualize what it'll look like throughout your day to embody this word.
Visualize yourself showing up in this energy with everyone that you interact with.
Visualize this intention as you interact with yourself,
As you go through your ideal day in this energetic state.
How does it make you feel as you think about the most important things that need to be done today?
What does it look like to bring this intention into those tasks?
Gently releasing any thoughts that may have started to creep in,
Coming back to your word of intention for the day.
On your next inhale,
Start to fill the belly once more,
Imagining all the air that you're taking in is imbued with this word of intention,
Pulling it up into your lungs,
Into your heart space.
As you exhale,
Audibly release this intention out into the world.
Gently start to wiggle your fingers and your toes,
Coming out of this soft space.
I invite you to write your word down onto some pen and paper,
Bringing it from your mind into the real world.
Speak the word out loud to give it its own sound.
Thank you so much for joining me today.
We hope your day is full of intention.
See you soon.
