Hey there . Today's meditation is a great one for doing , first thing in the morning when you get up , to set you up for a terrific day . Before we begin , I want you to just take a few deep stretches , maybe take your arms over your head Fully , stretch out . When we get up in the morning , sometimes we start racing into something , and there's no need to race into your meditation . Take the time you need to get your body and your blood flowing a little bit . Maybe you do a roll down , maybe you shake your head no , or shake your head , yes . Just take the time you need . When you're ready , find yourself somewhere comfortable where you know you won't be disturbed , take a few deep breaths with your eyes open , and I want you to set an intention for today .
Speaker 1Today , what's one thing that would make today a great day ? Breathe into it and connect to it and maybe smile as you visualize it . And then , when you're ready , close your eyes and take a deep inhale for the count of four , holding at the top for two seconds and exhaling for a count of four and exhaling for a count of four . It doesn't matter how fast or slow your four is or how long your hold at the top is . What's important is that you're focusing on your breath , that you're stopping at the top before you exhale and then you're fully exhaling your breath . On your inhale , just say to yourself breathing in and on the exhale , breathing out . Take a few more breaths here . Notice your body making its necessary adjustments , an openness starting to expand in you just as you breathe and connect to your breath . And now I want you to imagine that you are standing on a soft , white sandy beach , looking out to the ocean . You have the beach all to yourself and the sun is beginning to rise . You can feel a beautiful , warm air begin to surround you as the sun rises . You're feeling more and more relaxed and connected as you continue to take deep breaths in and beautiful releasing breaths out , going to gently sit down on this beautiful sandy beach and feel the softness of the sand between your toes . Cross your legs into a comfortable position , feeling balanced , and imagine the sand grounding you as it connects you with Mother Earth , and feel the sun as it starts to warm your chest and your face . And you're closing your eyes now on the beach and you're taking in the sounds of the ocean , the rhythm of the waves , listen as they gently against the shore . You can hear the distant seagulls getting their daily catch .
Speaker 1Continue to breathe deeply , feeling your stomach inflate on the inhale and arise up towards your chest , this time on the exhale . Breathe out through your lips , slowly and steadily . Breathe in the warm air on every inhale . In the warm air on every inhale and with each exhale , breathe out any tension from your body , feeling your shoulders relax down and your jaw relax . Let go of your stomach muscles . Relax your thighs , relax your buttocks , relax your arms and hands .
Speaker 1As you continue to listen to the waves crashing in from the ocean , feel your body becoming more and more energized and light , grounded and lifted and expansive and strong . Becoming more and more energized and light , grounded and lifted and expansive and strong . Your hands start to tingle and your legs do too . Feeling yourself deeply rooted to the earth and the sky , enjoying the stillness , start to notice how your rhythm is connecting to the rhythm of the sea and maybe gently start to sway away and then towards . As your body gently starts to move like the waves , roll your shoulders up around your ears and back , take a deep breath in and now feel your arms reach down on each side . Extend your fingers so you can touch the sand and extend your fingers so you can touch the sand . And as you reach out , far away from your body but connected to your core , with your shoulders relaxed and grounded , you reach your arms up to the sky as if you're gathering all that beautiful energy and embracing the sun .
Reverse the pattern as you open , like a flower opens its petals , and you lift your beautiful chest up to the sky and your chin tilting upwards with a smile , placing your hands , now palms , up on your knees , lengthening up the spine , up the back of your neck , pull your chin just a little bit down to your chest to get a nice stretch there and then lift your chin Gazing out to the horizon . You feel the light from within . Your body's ready to move when you are . I'm going to count backwards from 10 , 9 , 8 , 7 , 6 , seven , six , five , four , three , two and one . I want you to open your eyes , bring yourself back to where you are . I want you to think about your intention again for the day , maybe reaching your arms up overhead again and bringing it into a prayer position in front of your heart . Set the intention free into the world , take a deep breath in and exhale , and exhale Smile because you know you're ready for your day Namaste .