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Transcript

Morning Meditation: Greet the Day With Gratitude and Intentionality · STOPTIME: Live in the Moment.

• 0:00
  Speaker 1: Good morning.
• 0:01
  Speaker 1: This is a meditation that I've created with a body scan, some breath awareness and a gratitude reflection to get you started in your day.
• 0:12
  Speaker 1: I recommend trying it every morning for a week and then noticing what changes.
• 0:20
  Speaker 1: All right, begin by finding a comfortable seat or lying position.
• 0:27
  Speaker 1: Close your eyes, if you are able, and take a few deep breaths to settle into the present moment and you to inhale deeply through your nose, feeling your chest and your belly expand and then exhale slowly through your mouth, releasing any tension or stress.
• 0:55
  Speaker 1: Feel free to make a sound if that feels good.
• 0:58
  Speaker 1: Continue this rhythmic breathing a few times, just allowing each breath to anchor you to the present moment.
• 1:13
  Speaker 1: I want you to imagine for a moment the feeling of the warm sun shining on your back.
• 1:23
  Speaker 1: Breathe in that beautiful warmth and as you exhale, you're going to exhale beautiful light into the universe.
• 1:35
  Speaker 1: It's a release of your gorgeous energy, breathing in again, expanding limitless breath, and exhale and send that beautiful energy out to the world, almost like casting a beautiful gold or yellow brick road that you can pave for your day.
• 2:08
  Speaker 1: You're creating your beautiful day.
• 2:17
  Speaker 1: I want you to bring your awareness to the sensation of gratitude and let's reflect on something that we're truly grateful for in your life right now.
• 2:32
  Speaker 1: It could be a person, nor an experience, or maybe even just a simple pleasure.
• 2:41
  Speaker 1: With each breath, allow that feeling of gratitude to expand within you, allowing that feeling of warm, radiant light to fill your entire being.
• 3:03
  Speaker 1: Now shift your focus to your physical body and let's start by bringing awareness around your toes.
• 3:19
  Speaker 1: Notice any sensations or tension or warmth or coldness in this area.
• 3:30
  Speaker 1: Whatever you're feeling, send that beautiful, warm light and energy to any areas that need it.
• 3:38
  Speaker 1: As we gradually move our attention up through our feet and our ankles and our calves, just feel the weight of your legs and let go of any tightness or discomfort.
• 3:57
  Speaker 1: Feel the energy that you're creating inside you, almost like a honey, a golden honey, sweet and warm, supportive and flowing.
• 4:18
  Speaker 1: As we continue our body scan, let's move up through our knees and our thighs and our hips and let this beautiful energy, this beautiful honey, just swirl around, releasing any tension in each area.
• 4:42
  Speaker 1: As you continue to breathe In the scan, your torso now paying attention to your abdomen and your chest and your back, feeling the gentle rise and fall of your breath, almost like a gentle honey tide, beautiful and warm.
• 5:13
  Speaker 1: Maybe you're just floating on it, taking our focus now to our hands and our arms, allowing awareness to linger on each finger, our palm and the back of our hands.
• 5:33
  Speaker 1: Notice how your breathing is deep and natural and connected as we scan your shoulders and your neck and your throat, releasing any tension that you might be holding in these areas.
• 6:02
  Speaker 1: Keep bringing your attention to your head and your face, relaxing your jaw, tongue, lips, releasing any tension in your face or in your forehead.
• 6:19
  Speaker 1: Take a smile and, if it comes, embrace it.
• 6:27
  Speaker 1: If not, no worries.
• 6:31
  Speaker 1: Breathing in and out, feeling balanced and warm and supported and ready.
• 6:47
  Speaker 1: I am gratitude, I am light, I am relaxed and open and ready for my day.
• 7:16
  Speaker 1: When you're ready, slowly open your eyes and start to wiggle around a little bit, gently, moving your body, luxuriating in that beautiful feeling, maybe stretching arms away from your toes, bending right, bending left, whatever feels good.
• 7:40
  Speaker 1: When you're ready, if you can stand up or sit up, stretch your arms over your head and reach to the sky, creating a beautiful arc.
• 8:01
  Speaker 1: And then, hands to the heart, tap into the gratitude and ease that you've just created for a beautiful day.
• 8:16
  Speaker 1: Have a wonderful, wonderful day.
• 8:22
  Speaker 1: You've got this, namaste.