Powerful 10 Minute Morning Routine with Intention / Mindfulness Meditation

0:00Ever notice how ads always pop up at the worst moments when the killer's identity is about to be revealed? During that perfect meditation flow, on Amazon Music we believe in keeping you in the moment. That's why we've got millions of ad-free podcast episodes, so you can stay completely immersed in every story, every reveal, every breath. Follow the Amazon Music app and start listening to your favorite podcast, sad free, included with Prime. This podcast is sponsored by Talkspace. Last year I went through many different life changes. I needed to take a pause and examine how I was feeling in the inside to better show up for the ones who need me to be my best version of myself. When you're navigating life's changes, Talkspace can help. Talkspace is the number one rated online therapy, bringing you professional support from licensed therapists and psychiatry providers that you can access anytime, anywhere.

1:00Living a busy life, navigating a long-distance relationship, becoming a first step father, Talkspace made all of those journeys possible. I could speak with my therapist in the office, I could speak with my therapist in the comfort of my home, I was never alone. Talkspace works with most major insurers and most insured members have a zero dollar copay, no insurance, no problem. Now get $80 off your first month with promo code space80 when you go to Talkspace.com. Match with a licensed therapist today at Talkspace.com. Save $80 with code space80 at Talkspace.com. Welcome to this 10 minute meditation to nourish your self-care, just taking a moment to close your eyes, just in this comfortable position, just taking a moment to notice your face for relaxing, your eyes are soft, allowing your mind just to settle into this moment.

2:13Today we're going to look at the art of nourishing your self-care. If you lived your life where you honored your self-care, how would life look different to you? What does it feel like nourishing yourself? How does your heart feel? How does your body feel? In times where there's nothing we can do to change our external circumstances, this is the times that we need to be the most kind, compassionate and show our self-love.

3:24Just starting here by taking a few deep breaths, as you breathe in, just noticing your tummy expand, and then exhaling fully, just noticing your tummy deflate, just enjoying the flow of the breath, just following it on the way in, and then on the exhale out. And now just letting your breath return back to normal, and we're just going to bring your attention inward here, just noticing if anything comes up for you right now, and just letting any of those thoughts just be, and then just visualize them gently melting

4:30away. Just noticing is there any tension in your body? Is there any part of your body you want to be acknowledged? Just accepting what's here, with openness, and just returning your focus now towards the breath, just being aware of your breath as it moves through your effortlessly, and if you've got lost in any thought patterns, to do this, being to exercise, worrying, just allowing those thought patterns to gently release, and bring your mind back to the breath,

5:41just allowing these thoughts to come and go, just like visitors would, into your house, just observing them with no judgement, and just letting them dissipate away. Just giving space here to anything that arises for you, acknowledging it, letting it flow in, and then letting it flow out. In the moments we stop trying to be everything to everyone, is the moment that you start to

6:43receive. If you forget what it feels like to be at peace and feel calm and balance in your life, it looks like release, your heart exhaling, it looks like a quiet mind, it feels like open skies, slowing down to the breeze and a tree, it looks like allowing all tension, fear, stress, worry to melt away, to pour out from this space, that clenches maybe in your jaw, all that fills your mind, allowing the body to soften, it looks like noticing

7:53your sunset, the flowers, the birds, the smile on a loved one's face, it looks like relief, it looks like peace, you know this feeling, just follow your intuition, just breathing into this experience, feeling compassion, exhaling out and just surrendering to this experience here.

8:56When we spend, not another minute to nine, yourself of self-care and nourishment, feel how this new life looks differently for you, you are worthy of self-love and self-care. In a gentle way, just turning your attention inward, noticing any emotions, how is your

10:11heart feeling, how is your head feeling, just noticing anything that comes up for you, is taking a moment now to infuse your body with self-care, with acceptance, with kindness and with love, through the day, see if you can find ways to nourish your self-care, trusting your intuition, just bring your attention now back into the room, just wriggling

11:12your toes, just noticing your heart, there's a gentle smile on your face and then just gently opening up your eyes. Congratulations on completing this 10 minute meditation on nourishing