Neil Jolly

You'll engage in a morning ritual that includes mindful breathing, gratitude practice, loving-kindness meditation, and setting an intention for the day.

English

Start your day right with this brief practice session that includes a breathing exercise, a gratitude and metta meditation as well as an intention setting. Set the tone for the rest of your day with this morning ritual in less than 10 minutes!

Good Morning Ritual

Good morning and welcome to your morning ritual. I invite you to sit up either on your bed or on a cushion on the floor. I highly suggest that you do not do this lying down because you will probably fall back asleep. So sit comfortably with your hands on your knees and your palms facing down, gently cradling your knees. Just notice how you feel this morning. Mentally scan your body, see if there's anything achy, sore or tender. And if so just notice it and let it go. Now we're going to start with some intentional breathing. Breathing in for the count of six and breathing out for the count of six. And when we breathe out we also activate our pelvic floor and core muscles. So breathing in for two three four five six and breathe out and engage your pelvic floor and your core for four five six. In for two three four five six and out and engage three four five six. In for two three four five six and out and engage three four five six. One more time in two three four five six and out and engage three four five six. Now move your left hand on your heart and your right hand at the top of your belly, right where your solar plexus is. What we're going to do next is cultivate some gratitude. First we're going to express gratitude for something that is already true. For example I might say, I am grateful for the health and vitality of my children. And then let's express gratitude for a wish as if it was already true. For example I might say, I am grateful for my perfect health. Next we will be moving into practicing metta or loving kindness for yourself and for your others. You can repeat this out loud or mentally for yourself. May I be happy, may I be healthy, may I live with ease, may I be at peace. Now think of someone you could use a little loving kindness today. This might be someone you love or even someone you find hard to like or you might want to generally send this out to anyone who could use some of this today and repeat after me again. May they be happy, may they be healthy, may they live with ease and may they be at peace. Now move your hands into a gentle prayer position in front of your chest. Keep your shoulders relaxed and let's set an intention for today. This can be as big or as small as you like. It can be concrete and even a little silly like today all the laundry gets folded or abstract like today I stay calm when things get hectic. There is no right or wrong way to do this. Simply go with what comes to you next. I invite you to say today I will or today. Now put your hands back on your knees but this time with the palms open. I am going to call on the universe here but if you believe in a different higher power feel free to substitute that word or you can leave it out altogether. So one more time repeat mentally or out loud after me. Universe I am here. I am open to receive. I trust that what is meant for me will come to me. Thank you for your guidance today and every day. Throughout the day you can come back to your intention and the power you harness from your morning ritual at any time. I hope you have a wonderful day and I see you back here tomorrow. You can open your eyes now and start your day.