Welcome to this morning meditation.
We are outside in Bali this morning and we're gonna do a little reset of the mind.
Feel grateful to be alive and really present and grounded to get our day started.
So let's meditate.
First coming to a comfortable position and starting to close down the eyes,
Starting to take some deeper breaths and just softening the body,
Softening the hips,
Softening the shoulders and the face,
The jaw.
Really starting to relax into this moment.
Taking a deep inhale,
Filling up the lungs,
Filling up the belly and on the exhale releasing that air out.
And we'll take three deep belly breaths together,
Inhaling through the nose and exhaling out through the mouth.
So beginning now,
Inhaling,
Filling all the way up through the nose.
Exhale,
Sigh it out.
And two more just like that.
Full deep inhale in all the way up,
Sipping up any more air.
Exhale,
Release,
Sigh.
And then last one,
Full deep inhale in all the way up through the nose.
Exhale,
Empty the lungs out.
And then sealing off the lips,
Returning to your natural breath,
In and out through the nose.
Starting to feel more relaxed in this moment in your body.
And maybe making any more adjustments,
Any more muscle softening that you can notice your body needing.
Give yourself permission to settle into the stillness of this moment.
And even if the mind wanders,
Just noticing the thoughts,
Noticing where the mind drifts off to.
And then gently bringing yourself back into your body,
Into this moment.
Maybe you anchor yourself by feeling the seat beneath you.
Maybe your feet on the ground,
Or you feel the bottom of your feet connecting with your seat or the ground.
Just noticing.
Maybe you draw attention to your spine stacking one vertebrae on top of another,
Your shoulders lifting you up,
And your head resting on top of your spine.
Feeling your energy starting to lift up here.
Maybe drawing it from the ground,
From the earth.
With each breath in,
Bringing in more love,
More compassion,
More energy.
And on the exhale,
Releasing any doubts,
Any fears,
Any negativity.
Feeling this cycle with your breath,
Moving in and out of you like a wave.
And when you catch your mind wandering,
Rejoice that you are able to notice and make that shift back to yourself.
Practicing this focus,
This attention to what's within you.
Emptying out the mind and filling yourself up with air,
With oxygen,
With a sense of peace.
Continuing to breathe here.
And then we'll start to bring our hands to a prayer at heart center and start to rub your palms together,
Feeling some heat in the hands.
And then we'll place one hand over the heart and one hand over the belly,
Feeling this connection with yourself,
The strength that exists within you,
Your power,
Your ability to make anything at all possible.
Taking this with you as you begin your day,
Gently releasing the arms,
Starting to crack the eyes open and coming back to the space that you're in.
And then beginning to return to the world,
Keeping this lightness,
This attention,
This awareness.
Thank you.
