laurel

Charlestown, RI, USA

Lisa

Denise

Dorset, UK

Penni

Waco,  Texas

Paris, France

Michelle

Chicago Loop, Chicago, IL, USA

FreidaB Thibodeau

Pat Viera

Alisa K

Shan

United Kingdom

Brisbane QLD, Australia

Alma C

Devon

Portland, OR, USA

Shannon 

Sean Hogan

Kelowna, BC, Canada

Caitriona Egan

Ireland

Claire Bagness

Berwick-upon-Tweed, United Kingdom

Peterborough, ON, Canada

Stacey

Natalia

Toronto

Practice 4-7-8 breathing to relax, set a powerful intention, and align with your natural morning flow.

Secular

Motivation

Performance

Mindfulness Meditation

Secular Mindfulness

Mindfulness

English

How about beginning your day in the state of flow? In this practice, you will relax your body with the 4-7-8 breathing technique, led by Tomek. Focusing on your breath like this creates space for joy, compassion and creativity to spontaneously arise. Use this practice as an energising and inspiring start to your day.

Morning Flow

 Hello and welcome to Morning Flow. This is your time to set up the stage for the whole day to come. You are the active ingredient of everything that is about to happen. Begin by asking yourself, how do you feel? This is your starting point and it's absolutely perfect to start exactly where you are. In a sense, that's the only place where you can start. You already are the best version of yourself and there's no need to change anything. This is your point of power. This is the point where you start creating your reality. This shows that the best ideas come to us when we feel relaxed. And therefore, we are going to start this practice with a simple breathing technique that will allow you to get into that initial flow where you feel calm and relaxed. This technique is called 4-7-8 and it's simply breathing in through your nose on the count of four, holding your breath on the count of seven and exhaling through your mouth as if you try to blow a balloon on the count of eight. Are you ready? In two, three, four, hold two, three, four, five, six, seven, and out two, three, four, five, six, seven, eight. In two, three, four, hold two, three, four, five, six, seven, and out two, three, four, five, six, seven, eight. In two, three, four, hold two, three, four, five, six, seven, and out two, three, four, five, six, seven, eight. Breathe normally and relax. Feel the sensations inside of your body. As your breath settles down, choose your intention for this meditation practice. Perhaps there's a challenge that you are facing at the moment and you would like to find a solution for it. Remember that the best ideas come to mind when you feel relaxed. In a sense, you need to allow for them to come to you. Tune in into your breath. Recognize the flow that is already there. Breathing in, fresh energy and vitality. Breathe out, letting go of anything that may get in the way of this relaxation process. You are in the flow. Now it's only a matter of recognizing it and tuning into it. Where your mind goes, the energy flows. Allow your breath to take over. I'll let you practice on your own for a minute or two. And as you do it, remember that I'm always here for you to hold the space to remind you when your mind wanders away. Just Renee. It may happen during this time that your mind wanders away distracted by thoughts or feelings, external sounds or sensations. This is absolutely normal and natural. Remember, you always have a choice to bring yourself back. As a matter of fact, you should be proud of yourself and embrace those moments when you notice, when you decide and make choice to come back to the present moment. As you are getting accustomed to the flow of your breath, you may notice smaller details, like the gap between in-breath and out-breath, like the sensations in your body, expansion and contraction of your chest, rise and fall of your belly or that gentle tingling when the breath comes in through nose. Breathing in, fresh energy and vitality rejuvenating your entire body on the cellular level. Breathing out, letting go and releasing, making room for more fresh energy. Breathing in, your muscles tense up. Breathing out, a wave of relaxation spreads out through your body and you become calm and relaxed. And now it's time to return. To conclude this session, start being aware of the environment around you. Notice your body sitting on a chair or lying down. Notice the point of connection. Notice the action of gravity that holds you down. You're coming back to recognize the external reality. You may slowly and gently wiggle your toes, move your fingers, tilt your head slowly and gently to the left and to the right. And let us all together take one deep mindful breath in through your nose and out through your mouth. And when you're ready, open your eyes and welcome back. Thank you very much for meditating with me. I wish you a wonderful day.