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Transcript

✨ Rise & Shine: Transform Your Day in 15 Minutes with a Morning Body Scan ✨ · STOPTIME: Live in the Moment.

• 0:01
  Speaker 1: Good morning.
• 0:01
  Speaker 1: Here's a morning rejuvenation body scan, meditation to help you start your day with energy and presence.
• 0:11
  Speaker 1: So, when you're ready, find a comfortable position, either seated or lying down, and if you're lying down, go ahead and place your hands gently by your sides or on your stomach.
• 0:28
  Speaker 1: If you're seated, allow your spine to be tall but relaxed.
• 0:34
  Speaker 1: Gently close your eyes or soften your gaze.
• 0:39
  Speaker 1: Take a deep breath in through your nose, holding for a moment, and exhale slowly through your mouth.
• 0:53
  Speaker 1: Feel the gentle rhythm of your breath as it moves in and out like waves rolling onto the shore out like waves rolling onto the shore.
• 1:07
  Speaker 1: We'll be doing a body scan today, but before we do, I want you to just take a moment to set an intention for your day.
• 1:16
  Speaker 1: Ask yourself how do I want to show up today?
• 1:22
  Speaker 1: Want to show up today?
• 1:26
  Speaker 1: Let this intention settle in your mind like a seed being planted.
• 1:35
  Speaker 1: Bring your awareness to your feet.
• 1:36
  Speaker 1: Notice any sensations the weight of the blankets or floor beneath you, the temperature of the air.
• 1:51
  Speaker 1: Wiggle your toes, awakening them to the day ahead.
• 1:58
  Speaker 1: Think about each one of them and how they contribute to the whole to help you walk, to help you stand.
• 2:10
  Speaker 1: We often just think of our feet as one entity, but it's the culmination of many parts.
• 2:19
  Speaker 1: So, as you wiggle your toes again, imagine a warm, golden light spreading through your toes, through your feet, your arches, your ankles, filling them with energy and vitality.
• 2:39
  Speaker 1: We can be so grateful for our feet.
• 2:45
  Speaker 1: Move your attention now up to your calves and knees.
• 2:53
  Speaker 1: Breathe into any tension that you might feel there, allowing it to soften with each exhale.
• 3:03
  Speaker 1: Allowing it to soften with each exhale.
• 3:10
  Speaker 1: Visualize fresh energy flowing into your lower legs, preparing them to carry you through the day.
• 3:24
  Speaker 1: Our calves and knees are an integral part of our legs and our body.
• 3:33
  Speaker 1: We can be grateful for our calves and our knees and our lower body.
• 3:45
  Speaker 1: Shifting our awareness now to our thighs and hips, our hamstrings, those muscles so strong and so flexible.
• 3:57
  Speaker 1: Notice if you're holding any tightness or resistance there.
• 4:04
  Speaker 1: And with your next exhale, notice if you're holding any tightness or resistance there.
• 4:08
  Speaker 1: And with your next exhale, imagine releasing anything heavy, any fatigue, stress or stiffness, and feel your legs becoming lighter and longer, stronger, energized and fully refreshed.
• 4:52
  Speaker 1: Bring your attention now to your belly and your lower back.
• 4:55
  Speaker 1: Take a deep breath in feeling your abdomen expand and, as you exhale, let go of any tension or worry stored in this place or worry, stored in this place.
• 5:17
  Speaker 1: Let's take another deep breath in here, really drawing awareness around the incredible expansion available to us here and, with a sigh and a connection to your abdominal muscles, feel your ribs knitting together as you exhale, connecting your lower back and your abdomen, marrying them so they can engage together.
• 5:48
  Speaker 1: As you breathe in, again, notice the space you've created.
• 6:02
  Speaker 1: It's easier now.
• 6:07
  Speaker 1: And as you exhale, let go of any tension that you might still be harboring here or worry that might be stored in this space, and visualize your core filling with warm, energizing glow.
• 6:30
  Speaker 1: This is your center.
• 6:36
  Speaker 1: Your core is what helps you balance.
• 6:37
  Speaker 1: It connects your lower body to your upper body.
• 6:40
  Speaker 1: It's so very important.
• 6:47
  Speaker 1: Take another breath here in gratitude for our abdomen and our lower back.
• 6:55
  Speaker 1: Draw your focus now to your chest and heart center.
• 7:10
  Speaker 1: Feel the rise and fall of your breath.
• 7:15
  Speaker 1: With each inhale, imagine drawing in love, gratitude and openness and with each exhale, let go of any tightness or heaviness, any weight of expectation, any weight of pressure, any weight of attachment, breathing in vitality and simply breathing out anything that no longer serves you.
• 7:55
  Speaker 1: You have such a massive capacity to love and live wholeheartedly.
• 8:09
  Speaker 1: We can be so grateful for our beautiful heart.
• 8:21
  Speaker 1: Bring your awareness now to your shoulders.
• 8:23
  Speaker 1: If they feel tense or tight, gently roll them back and down One more time, up and back and down.
• 8:36
  Speaker 1: You can reverse this motion up and towards the front of your body and down.
• 8:46
  Speaker 1: We hold a lot of tension here and this allows us to release.
• 8:55
  Speaker 1: Let your arms grow heavy, letting go of anything that you've been holding on to literally and figuratively Just release any stress held here.
• 9:14
  Speaker 1: Imagine a beautiful golden energy flowing down your arms, through your elbows, your wrists and into your hands and your beautiful fingers Pinky finger, fourth finger, third finger, second finger and thumb.
• 9:34
  Speaker 1: Stretch your hands nice and wide and then curl them in again into a fist and then rotate that fist counterclockwise and then clockwise, and on the last rotation let your fingers fan open like a beautiful lotus flower opening its petals to the sun at first light, to the sun at first light.
• 10:09
  Speaker 1: Imagine your fingers tingling with aliveness and this beautiful gold energy flowing through you from the top of your shoulders down through your arms, elbows, wrists and hands.
• 10:23
  Speaker 1: Arms, elbows, wrists and hands.
• 10:29
  Speaker 1: We can be so grateful for our arms and hands.
• 10:48
  Speaker 1: Now shift your focus to your neck and your jaw and your face.
• 10:50
  Speaker 1: Notice any tension in this area.
• 10:55
  Speaker 1: Unclench your jaw, soften your cheeks, relax your forehead.
• 11:09
  Speaker 1: Let go of your eyebrows Any tension in the small muscles around your eyes.
• 11:19
  Speaker 1: Take a deep breath in here and, as you exhale, picture a gentle warmth melting away any lingering stress.
• 11:30
  Speaker 1: Allow yourself to smile on the next inhale and, as you exhale, relax even more into the surface where you sit or lie.
• 11:48
  Speaker 1: It's an alive kind of relaxation, one where your body feels connected and ready to go To work together.
• 12:01
  Speaker 1: To work together.
• 12:09
  Speaker 1: Finally, bring your awareness to the top of your head.
• 12:12
  Speaker 1: Imagine a beam of light gently streaming down from above, filling your entire body with renewed energy, clarity and peace.
• 12:28
  Speaker 1: Drink that beam of light in, let it fill every pore of your body.
• 12:38
  Speaker 1: And on the next exhale, I want you to reverse the direction of this beam of light and allow it to come from your very core and emanate outward into the world infinite, bright, ready to shine, feeling yourself now fully awake, fully present and ready for the day ahead.
• 13:04
  Speaker 1: You are so powerful.
• 13:15
  Speaker 1: Feel that power as you take a deep, energizing breath in and then exhale.
• 13:20
  Speaker 1: Fully Breathe Gently, bring movement back to your fingers and toes, wiggle or twist or stretch whatever feels right and, when you're ready, open your beautiful eyes, carrying the sense of vitality and calm into your day, Repeating to yourself I step into this day with clarity, energy and gratitude.
• 13:59
  Speaker 1: I am open to possibility and ready to receive all that today has to offer.
• 14:10
  Speaker 1: Have a great day, namaste.
• 14:18
  Speaker 1: My friends, take care.