Transcripts
1. About Your Class: Hi friends LEAs here and I
welcome you to our new class. During this class,
we will learn how to start your day with
mindfulness through this series of guided meditation that's specifically
designed to help you kick off your
date with a sense of calm and peace of mind. I invite you to
start your day with mindfulness for the
next five days. Each mutation is designed to help you get the
best of your day and you'll be guided through breathing exercises,
visualization techniques, and mindfulness
practices that will help you to connect
with your body, with your breath and find that peace of mind that
you are looking for, whether you are new
to meditation while you're very seasoned and
experienced a mutation, There's something for
everyone in this class, it's a great way to get your toes into the
mindfulness world, but it's also a great way
to deepen your practice.
2. About Your Project: For your project,
I invite you to share a picture of
your mindful routine. This can be anything from
you practicing information, meditating, journaling,
re-sharing your picture. You're not only going
to inspire others to create their own mindfulness
morning routine, but you also gonna
gain ideas and new insights how to
enhance your own practice. Together, we can
create a mindful, supportive community
of individuals who are cheering
for each other and encouraging each other
in their journey towards more mindful
and present life.
3. Mindfulness Morning Tips: Before we move on to
your guided meditations, I just wanted to share some
of my favorite tips on how to start your day
with mindfulness. First, set an
intention to wake up, refreshed and full of energy. Even if you know you're
gonna be short during your sleep time when you
go into bed super late, it's going to change your life. This is one of my
favorite tricks. I can stop talking about it. My second favorite thing to do. I said take a few mindful breath as you wake up before
you even open your eyes, make them really
yummy and stretchy, just really enjoy them. That practice
really helped me to connect to the present moment. Third, and don't try to reach for the cell
phone right away. Give yourself some time
before we do that. Tip number four is, hey, hydrated, have some water. It's really important. I think there is no need
to elaborate on it. And the next tip is to do some
stretches, rose to embed. The next tip I wanted to
share is to meditate. Well, we got you
covered for that one. And that's why we're
in this class. I think I lost count,
but the next thing that I wanted to
share is journaling. Journaling is a great way
to start your morning, whether you're journaling
about the dreams that you had last night or about your plans that you have for the day or during the
morning pages exercise. It's a great way to declutter your mind and start your
day on a right note, the next mindfulness practice that I recommend everybody to try is to create your own
gratitude to treat you all. Some people practice gratitude while they're still in bed
with their eyes closed. Some people do
during meditation, some people journal about it. I personally like to create little anchors named and
things that you're grateful for when you're brushing your teeth or making your
coffee and choose something that you do every single day and practice gratitude
while you're doing it. The next practice that I suggest you to try is to set
an intention for the day. You can list a few things mentally or you can
turn all about it. I usually named three things for myself that I need to
focus on that day. And then I do a quick check in with myself before I go to bed. Last but not least, is the five-second rule. Research suggests if you have
an AD or to do something, go to yoga, workout, make breakfast, uni, hit. You only have 5 s
before you mine, convince you to do otherwise. So if we have this
inspiring idea to do something nourishing
for your mind and body. Do it quickly. Otherwise, the chances are
that it's not going to help. And that's all I
wanted to share today. As far as mindfulness
meditation tapes. Sure. You're guided meditations
for the next five days. They can't wait to hear
about your experience.
4. Wake Up Feeling Happy Guided Meditation : Good morning. It's time
to wake up feeling happy. First things, first of all, that you are grateful for
about your body. Just you. I'm grateful for my hands. I'm grateful for my fingers, my feet, my toes, my eyesight, my voice, my ears, my heart. Think about everything
that you are grateful for in your body. Now close your eyes. Get into your
meditative position. Sitting nice and tall. Feeling happier already. Perhaps you have taken some
of those things for granted. Such as your ability
to see your legs. I take you places, being grateful for
everything that you have. A wonderful way to feel happy. Now let's take our mind
to a happy memory. When I said that, what was the first thing you thought of? Take yourself back
into that memory now. Feel the joy that you had
them experiencing it. Now, returning back to
the present moment, where in your body do you experience the
feeling of happiness? Breathing in and out. Soothing yourself
with the breath. Perhaps you feel joy in
the center of your chest. Maybe you feel it in your
stomach or in your mind. Just focus on the
feeling of happiness. See if you can increase
this feeling of joy by thinking of one person
that makes you very happy. Someone in your life that
you love to be around. A friend or family member. That makes you laugh. Remember back on
some wonderful times with this person now. Feeling happier and happier as your meditation progresses. Now let's think of some
things that make you happy. So to as material objects. Places you go, hobbies
that you have. Maybe you just enjoy
taking a long drive. Imagine you are doing it now. Whatever makes you
feel enjoyment. Picture yourself doing it. Nice. Immerse yourself in
the feeling of joy. You deserve it. Waking up, feeling happy extends to
the rest of your day. You have so much to
be grateful for. So much to smile about. Let us smile come
across your face now. And this will bring about
feelings of happiness. It is said to live in the end
as if it is happening now. This means putting yourself into a future scenario that makes you feel happy and pretending that
it is happening right now. So if you could go anywhere
or be with anyone, well, would you do that would make you feel ultimately happy. Immerse yourself in a feeling of bliss through your imagination. Picture yourself
there right now, surrounded by everything
you wish to have. Doing exactly what
you want to do. Notice how this practice
is making you happier. This isn't very interesting. Go ahead and continue. Make all the colors
vivid and bright. See if you can touch your surroundings and
your imagination. Maybe there's
something that you can even eat in your imagination. Tasting all of your
favorite flavors. Is there a certain type of food that really makes you
happy when you eat it? Think about it now. Notice how your mouth salivates. Do you feel great
after a good exercise? Well, imagine that you are
doing that exercise now. Keeping your body
fit and healthy. Feels so good, doesn't it? You deserve to wake up happy. And this gives you a
much better chance of having a full happy day. So every morning
when you wake up, first thing you
need to do before anything else is to be grateful. Preferably starting
with your body. And then anything else
that you are grateful for. This will dramatically change
your life for the better. Your meditation has
come to an end. I know that you are
feeling much happier. Go about the rest of your day, spreading your joy to others.
5. Morning Motivation Guided Meditation: Good morning. Welcome
to your motivation. Morning meditation. Settle into your body
position very comfortably. And close your eyes. Breathe out your air. Empty the body of air. Then inhale new fresh oxygen. Exhaling fully with a sigh. And do this two more times. Every time you breathe
in, you inhale piece. Every time you breathe
out, you exhale worry. Now, let your jaw
becomes the mouth. Softens to just breathe in
and out through your nose. Focus on your entire body. How you feel today. Perhaps. If you could imagine yourself with
an energetic field, what color would it be? See yourself surrounded by this color, representing
your energy. Now guide your awareness
to the top of the head and see this energy traveling
all the way into your head. Filling you with
new fresh energy. The color is shining brightly
all around your head. And this color travels
into your neck. And illuminating this
area with good energy. Fresh new energy is flowing
into your shoulders. Filling up both of your
arms at the same time. The color of your energy
is becoming brighter. If flows into your chest, your heart center
is illuminated. To feel this good energy
is lifting you up. Your entire back is illuminated
with a beautiful color. Vibrating. With motivation. This energy is flowing
down into the hips. Filling each leg with
your love and awareness. Every moment of this exercise is giving you a
feeling of positivity. And motivation comes with that. Now, see your
entire body glowing even brighter in a
fresh, new energy. Fresh energy is all around you. And in this moment
of pure energy, you begin to have many
ideas. Come your way. Self-discipline is
ringing true for you. Every time you take action, is when you become motivated. Action precedes motivation. It is not the other way around. When you have self-discipline. That is when you are able
to motivate yourself. Now let this energy
flow into your mind. Waking up your imagination. To allow for new
ideas to pour in. With these ideas. I'm excited to
carry them through. And when you rise
from this meditation, you will write these ideas down. Ideas are like water. They are always flowing. They come and then they go. It is your job to
write them down. It is your duty to
take action on them. You have the ability to
achieve anything you wish. All that you desire is yours. All it takes this action. Little step by step, the way to see success. You do not achieve an amazing body through
going to the gym once. Just as you don't achieve
an amazing life in one day, it takes action upon action. Doing things, even
when you don't want to end with this wisdom,
it motivates you. And this motivation
makes you take action. Now, here are these affirmations
and say them out loud. I am able to make
new ideas endlessly. Opportunities are
always coming my way. I live a joyful life. I take action. Every day. I make steps towards my goals. I have the energy
to do anything. I am amazing. Good. Now, any part of your body
that feels like moving, go ahead and let it move. Wiggling your fingers, making
circles with your ankles. Moving the head
from side to side. In a gentle way. This is giving the signal
to your body to wake up, feeling energised, motivated, and most of
all, taking action. Now breathe in very deeply. Open your eyes. With this new energy you have. Get out a sheet of
paper and a pen. Write down as many good
ideas that come to you and continue writing until
you are all out of ideas. It is good to make a
practice of this every morning, doing a meditation. And then when you rise
from your session, writing down anything
that comes to mind. I know you will have a
day full of motivation, joy, and excitement. Well done.
6. Flow With Positivity Guided Meditation: Are you ready to flow
with positivity? This meditation will guide
you into a positive state. First, make sure you are in a place where you will
not be distracted. Sitting upright with a
nice straight spine. Lay your eyes fall shot. And tune into everything that
you can hear around you. The sound of my voice,
beautiful background music. Is there anything
else you can hear? Perhaps the sound of
the busy outside world. Maybe even you can hear the
sound of your own graph. Noises are always in
the present moment. They are there for you to use as a tool when you need
to get grounded. Sounds are always flowing
in, never stopping. It is very rare that we are in a place where there is
absolutely no sound. So let's breathe in deeply and focus on the
sound of our breath. See if you can breathe
in through your nose. And then out through
your mouth with a sigh. Focusing only on the sound. And if your mind wanders away
from thinking about sounds, this is completely normal. Chest, bring it back. Very good. I'll just let go of the sounds and bring your hands on your chest
right over the heart. Breathe in slowly and deeply. Pressing down on your chest to see if you can feel
your heart beating. This is where your
positivity is flowing. Straight out from the
center of your heart. Lay your hands rest
back down now, just sinking into
your possession. Affirm that you will flow with positivity for
the rest of your day. I am positive. I see only the good
in every situation. I am optimistic. I am positive about
other people too. I have good things to
say about everyone. I say kind words to myself. I am flowing with positivity. Wonderful. Now, let's let go of any worries that you might be
unconsciously holding onto. We will do this with our breath. A very important tool that is
always there for us to use. We will imagine we are
breathing in positivity, leaving no room for negativity. And then exhaling our
worries and concerns. Go ahead, breathe in deeply. Positive energy. Exhaling. Any worries? Breathe in very
deeply this time. Good feelings. Exhaling. Any concerns? Again, inhale, give it your all. Breathing out. Any doubt? Inhale that
positive vibration. Exhale any bad vibes. Only you can release negativity. Leave no room for. Fill yourself with positivity. As you breathe in. Say, I am a positive person. Breathing out. Say I let
go of anything negative. I am a positive person out. I let go of anything negative. Breathing in, breathing out. Notice how this feels for you. Have you released a lot
of negative things? Are you noticing you're
feeling more positive? Perhaps now, from
this moment forward, you find it easy to smile. You find it very easy
to feel positive. And it feels good. To feel positive. It is beneficial. And when you think you create. So what you think about
is what happens to you. Therefore, it is very
important to think positive. Your thoughts are
creating reality. Take them seriously. With all this in mind. Let a huge smile come
across your face. Let your smile be
from ear to ear. Hold this smile and
open your eyes. Allow joy to radiate from
the center of your heart. Expanding outward to
everyone you know. You are in a state of flow. Positive vibes surround
you in and out. Everyone that you meet will feel your
positive vibrations. They too will be affected by you feeling better
having talked with you, or just being around you. Now think of a few things that you are grateful
for in life. And does your meditation
comes to an end? Remain in this state
of positivity. Carry it with you throughout
the rest of your day. And remember to always
smile. Well done.
7. Deep Gratitude Total Thankfulness Guided Meditation: Welcome to this meditation to
accept total thankfulness. Today we will explore gratitude
in all areas of our life. Get very comfortable in a position that
feels good for you. Let your hands rest on your thighs and become
aware of your breathing. Notice how your breath
is keeping you alive. Closing the eyes now. Become grateful for your brand. Fresh oxygen coming in. Old carbon dioxide exiting. Your breath comes and goes and an endless rhythm for
your entire life. And it is there for you to use. Whenever you need it. Your breath has the ability
to calm the nervous system, to maintain balance and to
help you become centered. So breathe in for a count of five and exhale for
a count of five. And just let go of your breath. Now. Be thankful for these graphs. Now switch your attention and become grateful for everything that is around you right now. Perhaps the chair
you're sitting on, the room around you. Wherever you are. Just be grateful
that you are there. You are home. This
is the place that provides you safety and shelter. Feel gratitude for your home. And now become grateful for all the things
that you have in life, such as your clothing, your vehicle, any
material objects. Think of them now and allow a sense of gratitude
to come over you. Think of anything and everything material wise that
you can be grateful for. And now, let's focus
on relationships. Think of some people that
are very close to you. You are grateful to know
and have in your life. You can remember back on some fond memories that
you shared together. Now, think of all your relationships
that are business-related. People you work with,
clients, your boss. Anybody related to business. Be grateful that you know them. Notice how all this gratitude
is making you feel. Now let's become
grateful for people you don't know play a
role in your life. People who run the power plants, trackers that deliver our food. People, that means so much to
us that we never will meet. Become grateful for
them right now. Nice. Return to the sense
of gratitude in your body. When you think of being
grateful, where do you feel it? Most? Focus on this area now. Really paying attention
to any sensations. Now about you. What are you grateful
for about yourself? Think of your qualities first. Are you kind to others? Are you talented? Perhaps you're
good with numbers. Think of anything
that you are good at. Be thankful that you have these gifts to
share with others. Become grateful now for your
body, your good health. Be thankful that you have legs that can take you anywhere. Grateful for your arms and
hands that do so much for you. Grateful for your vision that allows you
to see the world. Grateful for your voice, lets you connect with others. Grateful for your mouth. That can taste the
flavors of the world. Grateful for your ears. That can hear beautiful
music and laughter. Grateful for your nose. I can smell wonderful aroma. And finally, grateful
for your sense of touch so that you
can feel the world. Finish your meditation
by saying out loud, I am pure gratitude. Open your eyes now and
go about the rest of your week in a pure state of gratitude and be sure to
tell others you know, that you are grateful to
have them in your life. Now my stay.
8. Accept Love Give Love Loving-Kindness Guided Meditation: Welcome to this meditation
to accept love, to give love, being kind to
yourself and kind to others. We all know the
importance of kindness. So let's express it here. In this session. Sitting comfortable. Letting your
shoulders drop down. All of your worries and
concerns can melt away. Allow the outside world
to become distant. As you travel inward. Peacefully closing your eyes, tuning into that nice darkness. A moment, all for you to
meditate and become centered. Loving kindness is
something that is shared between all cultures, all countries, and all ages. It is the root. Ties us all together. Begin to remember a time when
someone less kind to you. A moment when somebody
did something for you without expecting
anything in return. How did this make you feel? Now know that when you
share your kindness, you are giving this
feeling to someone else. Perhaps in the very
center of your heart. You felt a warm, a joy. Simple the light that comes from within and travels outward, tuning into your heart. Now, the place of law. Imagine it is like a door. And right now the
door is closed. Go ahead and open the
door to your heart. It feels so free to
open your heart. And except love coming in. Feel as if law is
attracted to you. It is spilling into your heart. Billing you off with
a blissful sensation. Allow yourself to accept
and all its beauty. And at the same time, you are giving love. It is pouring from you
in an endless flow. Indeed begin to imagine
all the people you love. Their faces come into your mind. And your heart is
lifted up even higher. Just by thinking about
these wonderful people. Your love is like
a two-way road. It comes in and it goes out. And in order to
love even deeper, you must learn to be
kind to yourself. Make sure you speak well
of yourself in your mind. Saying things like, I can do it. I am responsible. I am a good person. Start having ultimate awareness of any negative things you're
saying about yourself. Just noticed them,
acknowledge them, and then replace them
with a new thought. A new thought that is positive. After some time, you will learn why it's beneficial
and what is harmful. So let's be kind
to ourselves now. Feel free to repeat after me. I love my body. I appreciate my mind. I am kind to myself. I speak highly of myself
in my own thoughts. I am capable of anything. Think of a few affirmations that building wealth of
Iran and say them now. Wonderful. Now, we will finish our meditation by
being kind to others. Think of all the good qualities
of people that you know. All of the strengths
that your friends, family, and coworkers have. Things that make
them good people. And imagine that
you see them now. You are expressing
your appreciation for them by telling them why you think they're
good qualities are. This is being kind to others. Also, if you ever see someone, a stranger perhaps
needs your help, offer it without looking
for anything in return. Give freely. It feels so good to give. Being kind to others
who you naturally are, and then return you receive
and nothing but kindness. Your life is a perfect
example of loving kindness. To endure meditation,
please bring your hands up and place
them over your heart. Breathing in and out deeply. Say, I am thankful
for my kind heart. Now open your eyes and
just notice how you feel. When you rise from
this meditation. The first-person that you
see and interact with, make sure to do
something kind for them. Expecting nothing in return. This is the end of your
session. Well done.
9. Thank You: Hi everyone. I just wanted to
take a second to thank you for taking this class and incorporating mindfulness
into your morning routine. Let us know how it was coming below and follow
us on social media. All the links are
gonna be below. So please stay in touch
and see you next class.
Alina Avdyukova, Mindfulness, Meditation & Yoga
