Welcome to Rise and Shine meditation.
Start your day off right with this uplifting guided meditation designed to wake you up gently,
Fill you with confidence and empower you to seize your day.
We'll begin with some deep breathing to clear the morning fog,
Followed by a body scan to become fully present and next I'll guide you to visualize your brightest self to ignite your inner power.
We'll end by setting a positive intention for the day ahead with gratitude for this new beginning and you'll begin to be ready and brighter for each day,
Especially if you do this every day for a few weeks that would be amazing and it'll really change your confidence and the way you feel about each day.
You'll end up looking forward to waking up in the morning.
So if you're not already in a comfortable position just find yourself a comfortable position it can be sat down or lying down it's up to you but not in a position that you're gonna fall to sleep and just shake out your arms and shake out your body a little bit and the idea is to be here and alert but also a little relaxed and just bring your awareness to your breath,
Recognize that you're breathing in and you're breathing out.
At this point you can allow your shoulders to relax,
Allow your body to relax and your body knows how to relax you just have to give it the little invite.
You don't have to tell it how to do it,
You don't have to force it,
Just go here's a moment you can relax into this moment and your body will just find the perfect way of doing it.
And the same with your breath recognize that you're breathing in and you're breathing out.
Breathing in calm breathing out relaxed.
And with each inhale feel your body waking up slightly and with each exhale feel any heaviness lifting.
Feel your body expanding as you breathe in and feel your body getting lighter and more comfortable and more awake as you breathe out.
Bring your awareness to your body seated right here notice how your body feels in this moment and you're to notice the observing without judgment.
Whatever comes up,
Comes up.
You don't have to do anything with it.
Maybe your body's feeling a little sleepy or tired this morning or maybe it's feeling a little restless and it doesn't want to do the meditation and that's okay.
Scan your body from head to toe,
Relaxing any areas that feels tense or tight.
Now bring your awareness back to your breath.
Breathing in calm,
Breathing out relaxed.
And now if you visualize a warm golden light entering through your crown and this is filling your body with a soothing glow.
This is the light of your highest self.
This is your inner radiance.
It's in this purest form and you see yourself igniting this inner glow,
This sunrise within.
And as you feel it coming down through your crown into your body,
With each breath it starts filling up every bit of your body.
You feel the warmth,
You feel it empowering and you feel the flow throughout every cell of your being.
And you can say to yourself,
I am filled with confidence,
Passion and purpose.
I am filled with confidence,
Passion and purpose.
And now we're going to set a positive intention for the day.
If you think of your day going smoothly and say within your heart,
Today I am focused,
I'm productive and energized.
Everything I need to accomplish my goals is within me.
Today I am focused,
Productive and energized.
Everything I need to accomplish my goals is within me.
And as you say this really feel it with every cell of your body,
With that radiant light giving you the confidence to believe in yourself.
Today I am focused,
Productive and energized.
Everything I need to accomplish my goals is within me.
And as you visualize your day smoothly and successful,
See yourself taking positive actions.
See yourself taking positive actions,
Interacting harmoniously and achieving what you set out to do.
You are confident,
Capable and strong.
And now take a moment to acknowledge something you feel grateful for.
It may be something simple like being able to meditate or hear the birds chirp.
And whatever it comes up,
Just really feel it throughout your body and really appreciate whatever it is.
Find that sense of deep appreciation.
And as you visualize your day with gratitude and being really appreciative of whatever comes up today,
Appreciate everybody you encounter,
All the obstacles you encounter because they'll give you strength,
All of the things that you achieve today because it will give you more confidence and it moves you toward your goals.
And then finally just a gratefulness for closing the day down this evening when you've achieved everything you wanted to achieve.
And even if you miss the odd thing,
You know you did your best.
You know you started the day off right and you know you can go to bed tonight peacefully,
Knowing with a sense of appreciation.
You're moving towards your goals,
A happier,
More fulfilled,
Peaceful life.
And as we close this practice,
Just take a few deep breaths and gently wiggle your fingers and toes and you're coming back into your body.
And when you feel ready,
Open your eyes and feeling the energized and empowerment and you're ready to take on today with a real success.
You have the energy and you have the will and you have the confidence to do this.
Take care.
Have an amazing day.
Bye.
