Max Impact Morning Meditation: Be Calm & Focused All Day

Hey,

It's Cyrus.

Welcome to this high-impact morning meditation session.

This session will be long enough for you to really catch a rhythm and for it to have a major positive impact on your day,

And we're going to use multiple techniques to make sure you get the maximum value for your time and optimize your mind,

Body,

And emotions going into your day.

So without further ado,

Sit in a chair,

Upright and relaxed with your lower back supported,

Your spine straight,

Your feet on the floor,

Your hands in a comfortable position,

And your eyes open on a spot in front of you,

Straight down the center of your line of vision,

On a specific spot that your eyes can rest on,

Facing a direction that's not too visually distracting.

Now that you're set up,

Take a deep breath in through the nose for a count of four,

And hold the breath for a count of seven,

And breathe out through the mouth for a count of eight.

We're going to do that three more times without thinking,

Just diving into the rhythm,

Breathing in for four,

Holding for seven,

Starting to be present with your body as you hold,

Breathing out for eight,

Releasing and relaxing pressure and tension.

Two more,

A little deeper this time,

Breathing in for four,

Holding for seven,

Fully present with the body,

Letting go for eight,

Tracking the flow of breath as it escapes through the mouth.

Last one,

Deepest one,

Breathe deep in for four,

All the way down to the soles of your feet,

Feel yourself grounded and calm as you hold for seven,

And breathe out through the mouth slowly for eight.

Notice the subtle shift in your physiology,

The relaxation and the clarity of mind,

And make any final adjustments to your physical position now so that you're upright and relaxed.

And as you're settling into it,

Take a moment now to commit to consistent physical stillness.

It's key that you challenge yourself in this way during the morning meditation session so that you get the most out of it,

Embracing the physical challenge as well as the mental.

If you need to move,

Of course do so,

But if it's unnecessary,

Challenge yourself to breathe through it and maintain that consistent physical stillness.

So now with that intention strong,

Just start to ground your attention on your feet on the floor.

Notice the soles of the feet making contact with the floor.

Feel the almost magnetic,

Subtle energy building clarity and momentum as you hold your attention on the soles of the feet,

Making contact with the floor.

And notice that same buzzing sensation in the tips of your fingers.

With your eyes rested on the spot in front of you and your body still,

Notice the buzzing in your hands and fingers.

Notice your feet and your hands at the same time,

That similar buzzing sensation conjoining your attention between both.

Keep your hands and feet in the front and center of your attention,

Allow thoughts and distractions to be in the background,

And imagine as though you have your mental spotlight instinctively balanced between your hands and your feet,

Moment to moment.

Let go of your feet now and keeping your attention on your hands,

Start to be aware of your breath at the tip of your nostrils.

Without rushing it,

Just allow your breath to come to you.

Notice the subtle sensations on the in-breath,

The out-breath,

And notice your hands at the same time as you notice your breath,

With that delicate balance.

Start to get more detailed and granular with the sensations.

Notice the details of the sensations of air at the nostrils,

And notice the details of the sensations of aliveness in the hands and fingers.

Dive into those details with an unexpectedly heightened level of microscopic attention,

Hands,

And breath at the nostrils.

And now we'll shift into a brief version of the letting go technique in order to clear out any suppressed energy that's not serving you so that you can be totally emotionally calm,

Clear,

And vibrant throughout your day.

Start to be aware of any subtle tension or emotional pressure in your body.

You might notice it in the throat,

In the chest,

In the stomach,

Or anywhere else that you notice it.

And if it feels safe,

Begin to let it up to the surface of your body.

You might notice some resistance to this at first,

But embrace it as a means to clear out that stuck energy.

And if it feels safe,

Allow the internal resistance to dissolve so that you can allow that energy to float up to the surface of the body now.

Embrace and welcome it as a wave of temporary discomfort.

Lean into the sensations as you notice where they are in the body.

Notice what they feel like directly.

And begin to acknowledge without judgment or suppression whatever you notice.

You might say in your mind,

Yes,

I notice anxiety,

Or I notice frustration,

Or I notice tension.

Whatever you notice,

Acknowledge it to the best of your ability now.

And now begin to ignore all the thoughts and stories related to that emotion.

It might be tied into something about your day ahead or anything else from your past,

But let that go now intentionally.

Separate the story and thoughts from the sensation and start to dive with all of your attention into the sensation now.

Imagine yourself diving and spelunking past the thoughts on the surface into the sensations in the body.

Imagine yourself absorbing 100% of your attention into the sensations as if you're becoming them with your mind,

As you start to release resistance towards them,

Not trying to change or escape them,

Just absorbing your attention in them as you allow them to flow.

Imagine a space opening up around the sensations and feel yourself breathing effortlessly into that space.

Feel the sensations starting to expand and diffuse into that slightly greater space you're opening up around them.

And notice any subtle layer of control,

Any subtle way your mind is still trying to modify or change the feeling.

And remind your mind that it's safe to let go of that control that you're choosing to do so as you allow the wave to fully move through now,

Letting go of the thoughts,

Watching the pure wave of sensations without expectation.

And now imagine yourself handing over anything that's not serving you for your day ahead to the universe.

Notice what happens as you choose to be willing to hand over any tension,

Any pressure,

Any stuck energy to an energy that's greater than yourself.

Don't think about how to let it go or hand it over,

Just be willing to in this moment.

Ask for help from that greater energy if it's helpful and just observe it flowing out of the body.

Feel the wave of sensations evaporating and crackling out of the body and welcome their departure.

Feel the sense of lightness and space that you've opened up in their wake.

And start to breathe in a sense of lightness,

Alertness,

Clarity,

Peace,

Enjoyment.

Breathe all those positive balancing energies into the space that you've opened up in spades.

Imagine like there's an infinite supply of these energies and you're drinking them through a fire hose with your breath into every cell of your body beyond any reasonable limitation that your mind might have.

Just breathe it in on a higher level,

Allow it all to uplift you and overflow through you in this moment.

And shift smoothly to explore the body with your mental spotlight and aim to stay in a rhythm and if thoughts come up,

Drop them and drop right back into the rhythm,

Starting at your tongue,

Noticing the sensations in the tongue,

Dropping to your neck,

Moving instinctively to your chest and heart area,

Rising and falling with the breath.

Drop down into the stomach area,

Feel the belly opening with the expansion and contraction of the respiration.

Drop down into the pelvic floor and notice your quad muscles,

Your knees.

Don't think,

Just flow with your instincts down to your shins and the tops of your feet,

Finding your rhythm into your big toes and all of your toes,

The soles of your feet,

The ankles,

Reversing up into your calf muscles and your hamstrings on the back of your thighs,

Your glutes and your lower back.

Feel yourself flowing into your upper back and into your shoulders,

Down into your elbows,

Your wrists,

Your thumbs and all of your fingers.

Feel the palms of your hands and your lower arms,

Your upper arms and the back of your neck,

The back of your head,

The top of your head and tune into the forehead.

Notice your eyebrows,

Your eyes,

Your nose and your nostrils.

Notice your lips and your jaw and your whole head,

Your head and your neck and your shoulders.

Find down into the arms and hands and feel the wave of awareness move into the torso so that now you're aware of your entire upper body.

Feel the wave wash down into your upper legs,

Your lower legs,

Your feet all the way down to the tips of your toes so that now you're aware of your whole body head to toe.

Don't think about how to balance your attention on your body head to toe,

Just use your instincts and your full attention to absorb into the entire body at the same time.

Embrace any uncomfortable sensations you notice head to toe,

Lean into them with your mind,

Breathe into them with your breath and relax into them as your presence switches on the light bulb in those areas.

Embrace any positive sensations you feel,

Breathe into any joy,

Any aliveness,

Any openness and flow that you feel.

Embrace those positive sensations and feel them,

Enjoy them with a gentle non-attachment.

Go past thoughts,

Distractions and the outer world to dive deeper into the body head to toe,

Start to notice and become all the details.

Feel yourself totally calm as you maintain this high wire act of staying present with the body head to toe moment to moment to the best of your ability,

Calmly breathing and enjoying that challenge.

Stay connected to your body head to toe continuously for a few moments without getting pulled away,

Without breaking your connection to the details of the body to the best of your ability,

Moment to moment,

Flowing with the wave of breath and relaxation.

And now maintaining an awareness of the body head to toe,

Also start to hear the sounds in the room around you.

And now without moving your eyes,

Start to see what's in your peripheral vision,

The objects,

The shadows and light.

Without moving your eyes,

Expand your awareness to the corners of your vision,

The edges of your peripherals.

Notice how you can see the whole field of vision at once now,

Without straining,

Just use your instincts to calmly see it all.

Loop the sounds back in as you see it all,

And loop the body head to toe back in as you feel the body.

Hear all the sounds and see everything in the field of vision,

Not thinking,

Just dedicating your attention to calmly balancing on body,

Sounds and vision.

Keep calmly turning up the intensity of details in the body,

Details of the sounds,

Details of the vision.

And stay connected to that gradually intensifying level of detail.

Start to feel the whole room around you as an extension of yourself.

Don't think about how to be aware,

Just use your intuitive ability to expand your awareness into the entire room.

Start to pay so much attention to the room that you would notice if the smallest detail changed,

As if it's an extension of your body.

Feel your body and the room as one with your full attention,

Like one field of energy and awareness.

Feel the body and the room melting into one,

But don't sacrifice the intensity of details.

Stay calmly aware to the minute river of details that are flowing in this moment in the body and room as one.

And maintain a gentle firm stability on that as you begin to expand your awareness past the room,

Out into space.

You might start to notice the sounds that are further away,

Outside of the room.

Start to be aware of your attention and mind as a field of energy that can go as far out as you wish,

At least beginning with your sensory awareness,

And expand those subtle senses outside of the room.

Feel and be aware of the space as far as it intuitively goes in this moment.

Feel it as though your energy field is stretching its legs,

Opening up.

And stay connected to this expanded awareness of body and space in greater and greater detail as you dive even deeper.

When thoughts or distractions arise in this space that you've opened up,

Aim to drop them as instantly as they arise.

Whether sentences,

Images,

Sounds,

Or distractions,

Literally let them drop with lightning quickness to the best of your ability,

And stay connected to body and space as one,

Moment to moment,

With calm,

Clarity,

And precision.

If it feels safe,

Take a gentle deep breath and feel yourself merging and dissolving into the space,

Becoming one with the space.

Feeling the space around you and everything in it as simply an extension of your awareness.

Stay tuned in to the details of that space and that awareness,

Moment to moment,

As they change ever so subtly in real time.

Go past your expectations,

Go deeper than you even thought you could,

And dive into the pure awareness of body and space,

Maintaining that calmly agile balance of attention,

Moment to moment,

Body,

Space,

As one,

Tuned into the details.

And for this final stretch now,

With your spidey senses tingling,

Allow yourself to anticipate anything that could pull you away from that flow of awareness,

And drop it with lightning quickness as consistently as you can to calmly stay tuned in to body and space,

Just enjoying the challenge and the wave in every single moment.

And gently bring the attention back in towards the room now,

Briefly grounding yourself in your surroundings.

And gently contract the attention once more back towards your body,

Bringing in all that expansive,

Positive energy back towards your energy field.

Feeling your body head to toe,

Buzzing with that vibrant aliveness.

And gently flex your concentration that you've built up on your hands and feel your hands and fingers with a laser-like focus,

Calmly and clearly immersed in the hands and fingers for a moment.

And when you feel ready,

Just allow your eyes to close for a brief visualization to really seal in all the great work that you've done today.

And with your eyes closed,

Allow everything to briefly slow down,

Allow your breath to come to you,

Allow your heart rate to slow,

Allow your muscles to relax,

And keep your mind alert and awake as everything slows down.

And take a moment to notice the flexibility,

Durability of your attention that you've created and cultivated,

And take a moment to give yourself credit for that,

To acknowledge the incredible mental training work you've done today.

And to feel that sense of accomplishment,

Of being on the right track,

And of creating something that you can positively build on throughout the rest of your day.

And just take a moment now to visualize yourself calm and focused on one moment at a time through the rest of your day.

See the things that you might do,

But from that calm and light and fully present energy that you've created,

Feeling it in your body as you see it.

Allow yourself to see any moments where you get bothered or distracted and see yourself letting the wave of energy simply arise to wash through,

And to return to that calm,

Open,

Present baseline that you've created throughout your day,

So that you've prioritized being consistent in your own energy and focus.

Seeing and feeling anything that's not for you,

Washing through you,

And then off you.

And finally,

Take a moment to set an intention that's specific and personal to you for your day today.

Whatever your spirit and imagination intuits would be best for you today to align to,

Take a moment to affirm that in your mind,

And to see and feel yourself aligned to that now.

And when you feel ready,

Allow yourself to open your eyes and come back intentionally at your own pace.

Allow yourself to calmly,

Slowly exist in that baseline you've cultivated,

And gradually warm back up at your own pace,

Trusting that when you need to go quickly,

You can go quickly with ease out of that slower,

More present pace that you've cultivated,

Giving you the freedom and flexibility to shift gears in your focus and energy whenever you want.

So really allowing yourself to organically take your time as you fuel your way into your day.

If you enjoyed this,

I invite you to repeat it on a regular,

Maybe even daily basis to really accrue the benefits of it,

And perhaps even occasionally challenge yourself with a longer session to get even more incredible benefits.

You might even choose to start and keep a meditation journal now in order to track your progress so that you can notice the benefits,

The shifts,

The synchronistic events that might occur in your life as you continue your practice with a daily consistency.

Feel free to share this with anyone you think it might benefit,

And I hope you have an amazing day.