Good morning . 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 . I recommend trying it every morning for a week and then noticing what changes . All right , begin by finding a comfortable seat or lying position . 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 . Feel free to make a sound if that feels good . Continue this rhythmic breathing a few times , just allowing each breath to anchor you to the present moment . I want you to imagine for a moment the feeling of the warm sun shining on your back . Breathe in that beautiful warmth and as you exhale , you're going to exhale beautiful light into the universe . 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 . You're creating your beautiful day .
Speaker 1I 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 . It could be a person , nor an experience , or maybe even just a simple pleasure . With each breath , allow that feeling of gratitude to expand within you , allowing that feeling of warm , radiant light to fill your entire being . Now shift your focus to your physical body and let's start by bringing awareness around your toes . Notice any sensations or tension or warmth or coldness in this area . Whatever you're feeling , send that beautiful , warm light and energy to any areas that need it . 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 . Feel the energy that you're creating inside you , almost like a honey , a golden honey , sweet and warm , supportive and flowing . 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 . 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 . 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 . 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 .
Speaker 1Keep bringing your attention to your head and your face , relaxing your jaw , tongue , lips , releasing any tension in your face or in your forehead . Take a smile and , if it comes , embrace it . If not , no worries . Breathing in and out , feeling balanced and warm and supported and ready . I am gratitude , I am light , I am relaxed and open and ready for my day . 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 . 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 . And then , hands to the heart , tap into the gratitude and ease that you've just created for a beautiful day . Have a wonderful , wonderful day . You've got this , namaste .