Welcome,
Dear one,
Welcome.
Thank you so much for joining me.
My name is Lily Alanduanias and I am the founder of the Wild Yoga Tribe.
Today we are going to do a beautiful rise and shine meditation to greet the morning and welcome all this positive and light and bright energy towards us.
So find a comfortable seat,
Whether it's on the mat or in your bed,
Sitting upright,
Cross your legs,
Place your hands in Yana Mudra on your knees.
Start to connect with your breath,
Feeling it ebb and flow like the tides.
On every inhale,
Imagine that a small little wave is coming in towards the shore.
And on the exhale,
Imagine that the small little wave recedes back towards the sea.
Just gently hold this vision in your mind's eye of this sweet and soft wave lapping the shore,
Drawing in towards the sand on the inhales and back out towards the sea on the exhales.
If your mind starts to wander,
Gently bring it back towards your awareness,
Towards that ocean breath.
No judgment,
No shame,
No criticism.
Simply gently,
Gently,
As if a feather strokes a glass.
We just gently sweep our awareness back to our breath.
Now imagine you are sitting on the shore.
See yourself in this position of meditation on a soft blanket in the sand.
Continue to breathe with this soft ocean wave coming in and going out.
On your inhales,
The waves come closer to your toes.
On the exhale,
The waves slowly go back out to the sea.
These are gentle and soft little waves and your breath is calm and cool.
Now you've noticed the sun warming your face,
Warming your head,
Your hair.
You feel this honeyed sunlight on your shoulders,
Your chest,
Your heart.
You feel the sunlight on your abdomen,
Your stomach,
Your hips,
Your thighs,
Your knees,
Your legs.
You feel each and every part of your body being warmed by this glow of the sunlight.
It's early morning.
The sun's warmth is but a kiss.
Soft,
Smooth,
Gentle.
You feel this glow bring a small smile to your face.
You feel relaxed and calm and at peace.
You feel the sun's glow continuing to warm your body and as it does so,
You feel all the tension melt away.
Any negative thought or tightness simply evaporates and disappears.
You hear the ocean's waves calm and cool and never ending.
Just as you know that this wave will always reach towards the shore and always slip back towards the sea.
You know that your breath will always ebb and flow in a similar fashion.
You have this faith in your breath,
This consistency,
This reliability,
This trustworthiness of this breath allows it to be the bridge between your heart,
Your head,
Your body,
Your spirit.
The bridge is this breath and as it ebbs and flows,
You feel softened and safe.
This breath will not leave you day in,
Day out.
To be breathing is to be alive.
To be alive is to be awake and to be present in this state of awake is the greatest gift.
Here on the soft sandy shore,
You feel your heart swell with gratitude and warmth for another day to exist,
To be open and open hearted to all the gifts as they come to you.
You know the thousand blessings that come your way every day.
The colors of the leaves,
The warmth of a cup of tea,
The way a bird calls in the morning light.
All these are gifts of being alive,
Of being present and awake.
And as you inhale,
You feel this gratitude glow in your heart as if a tiny sun was placed behind your lungs,
Next to your heart,
In the center of your chest.
Do you feel this tiny sun glowing,
Warm,
Calm,
Grateful?
Do you feel the pulsing of this sunlight spreading out past your chest,
Down your arms,
Down your legs?
And you feel this glow coming from the inside of you,
The inside of your heart.
This golden soft glow makes you feel like honey,
As if you were sweet,
Soft,
Malleable,
Flexible,
Fluid,
Free.
With this calm and gentle awareness of this sun glowing at your heart center,
This ebb and flow of the breath moving through your body,
You feel completely free.
And it's with this warm and gentle awareness that we come back gently into our bodies.
Maybe just slightly move your fingers,
Slightly move your toes with the gentlest and softest movements possible.
And slowly straighten your spine,
Sitting upright.
Maybe move your neck from side to side,
Small circles.
Maybe run your hands along your thighs,
Warming them up.
Now take your hands over your heart,
Right in the center of your chest,
And say the words to yourself,
I am grateful to be awake.
I am grateful to be here.
I am alive.
I am awake.
I am here.
Whenever you feel ready,
Slowly,
Slowly lower your hands,
Open your eyes,
Fluttering them open like a butterfly's wing.
Come back to the room.
Come back to yourself.
Thank you.
Ario.
