Good morning . Here's a morning rejuvenation body scan , meditation to help you start your day with energy and presence . 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 . If you're seated , allow your spine to be tall but relaxed . Gently close your eyes or soften your gaze . Take a deep breath in through your nose , holding for a moment , and exhale slowly through your mouth . 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 . 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 . Ask yourself how do I want to show up today ? Want to show up today ? Let this intention settle in your mind like a seed being planted .
Bring your awareness to your feet . Notice any sensations the weight of the blankets or floor beneath you , the temperature of the air . Wiggle your toes , awakening them to the day ahead . Think about each one of them and how they contribute to the whole to help you walk , to help you stand . We often just think of our feet as one entity , but it's the culmination of many parts . 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 . We can be so grateful for our feet . Move your attention now up to your calves and knees . Breathe into any tension that you might feel there , allowing it to soften with each exhale . Allowing it to soften with each exhale . Visualize fresh energy flowing into your lower legs , preparing them to carry you through the day . Our calves and knees are an integral part of our legs and our body . We can be grateful for our calves and our knees and our lower body . Shifting our awareness now to our thighs and hips , our hamstrings , those muscles so strong and so flexible . Notice if you're holding any tightness or resistance there . And with your next exhale , notice if you're holding any tightness or resistance there . 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 .
Speaker 1Bring your attention now to your belly and your lower back . 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 . 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 . As you breathe in , again , notice the space you've created . It's easier now . 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 . This is your center . Your core is what helps you balance . It connects your lower body to your upper body . It's so very important .
Speaker 1Take another breath here in gratitude for our abdomen and our lower back . Draw your focus now to your chest and heart center . Feel the rise and fall of your breath . 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 . You have such a massive capacity to love and live wholeheartedly . We can be so grateful for our beautiful heart .
Speaker 1Bring your awareness now to your shoulders . If they feel tense or tight , gently roll them back and down One more time , up and back and down . You can reverse this motion up and towards the front of your body and down
. We hold a lot of tension here and this allows us to release . 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 . 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 . 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 . 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 . Arms , elbows , wrists and hands . We can be so grateful for our arms and hands .
Speaker 1Now shift your focus to your neck and your jaw and your face . Notice any tension in this area . Unclench your jaw , soften your cheeks , relax your forehead . Let go of your eyebrows Any tension in the small muscles around your eyes . Take a deep breath in here and , as you exhale , picture a gentle warmth melting away any lingering stress . Allow yourself to smile on the next inhale and , as you exhale , relax even more into the surface where you sit or lie . It's an alive kind of relaxation , one where your body feels connected and ready to go To work together . To work together .
Speaker 1Finally , bring your awareness to the top of your head . Imagine a beam of light gently streaming down from above , filling your entire body with renewed energy , clarity and peace . Drink that beam of light in , let it fill every pore of your body . 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 . You are so powerful . Feel that power as you take a deep , energizing breath in and then exhale . 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 . I am open to possibility and ready to receive all that today has to offer . Have a great day , namaste . My friends , take care .