Start Your Day Right: Morning Beach Meditation and Stretch for Relaxation and Intention Setting

What if you could transform your entire day with just a few moments of mindful meditation? Join us for an invigorating morning meditation session that sets a powerful tone for your day. We begin with gentle stretches to awaken your body and help you shake off any early-morning sluggishness. Picture yourself on a tranquil beach, feeling the sun's warmth and the soft sand beneath you, as the calming sounds of waves and distant seagulls ease your mind into a state of peace and relaxation. Through mindful breathing and visualization, you will release tension and connect deeply with yourself and the natural world.

Next, we transition into a mindful meditation that emphasizes posture and intention setting. By lifting your chest, tilting your chin, and lengthening your spine, you’ll create a sense of readiness and inner light. As we count backwards from ten, we guide you to bring your awareness back to the present moment and release your positive intention into the world. This practice concludes with a deep breath and a smile, leaving you prepared to embrace the day with calm and purpose. Whether you’re new to meditation or a seasoned practitioner, this episode offers a grounding and uplifting start to your morning. Namaste.

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Transcript

Speaker 1: 0:23

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 1: 1:38

Today, 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 1: 5:52

Continue 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 1: 6:50

As 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.

Speaker 1: 8:56

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.