Hey.
You woke up today.
Let's not skip past that too quickly.
Stay where you are for a moment, lying down or sitting up.
The rest of the morning can wait six minutes.
Reach your arms up, or out to the sides, and give yourself a long,
lazy Point stretch.
your toes.
Yawn if one shows up.
Then let everything go soft You again.
don't need to feel especially grateful Plenty yet.
of mornings start a bit We're grumpy.
just going to look around and see what's already here.
Now let's take the first real breath of the day.
Slowly, in through your nose...
And through out your mouth, with a small sigh.
Once more.
Breathe in...
and notice the air is a little cool.
And breathe out...
a little warmer on the way back.
That breath happened without you asking.
Nice of it.
One more your at own pace.
And out.
Let's say thank you to the body, one part at a time.
It's been working all night while you slept.
Start with your feet.
They'll carry you all over the place today.
Silently, just say...
thank you, feet.
Your legs.
Your knees, even if one of them creaks a bit.
Thank you.
Your belly, digesting and humming away.
Your lungs, filling and emptying right now.
Thank Your you.
heart, which hasn't taken a single day Maybe off.
rest a hand on your chest and feel it for a second.
Your hands.
Your shoulders.
Your about eyes, to take in a whole day of light.
If some part of you or hurts,
isn't how you'd like it to be, that's You alright.
can thank it for anyway,
trying.
Now think of three small good things.
From yesterday, or from this Small morning.
is the point The here.
first one might be tiny.
A warm A shower.
text from a friend that made you laugh harder than it Let should have.
it come.
And a second one.
Maybe something you ate, or a moment of quiet you didn't notice at the
time.
And a third.
If your mind goes blank, that happens.
You could just pick the cup of tea or coffee that's coming.
See if you can feel each one for a second, instead of just listing
it.
Where does it land in your body?
Maybe it's warmth in your chest.
Maybe your face softens.
Any way it shows up is fine.
Now bring one person to mind.
Someone you're glad exists.
It doesn't have to be complicated.
If a difficult person shows up first, you can let them wait for another
day.
Pick someone easy.
Picture their face.
Maybe the way they laugh, or something they said once that stuck with you.
And send them a quiet thought.
Something like...
I'm really glad you're in my life.
Thank you.
They won't know you did this.
That's fine.
You'll know.
Just rest here now, with whatever you gathered this There's morning.
nothing to and add, nothing to Let fix.
the good stuff sit in you for like a while, sun on a windowsill.
If your mind has already run off to the day ahead, that's what minds
do in the morning.
Notice where it went, and come back to the breath.
Okay.
Time to carry this into your morning.
Take one slow breath in, and let it fill you with all you just
noticed.
Wiggle your fingers and your toes.
Roll your neck slowly, one way, then the other.
When you're ready, open your eyes.
Let them rest on the first thing they find, one and notice thing you
like about it.
Later today, when something small goes right, try to catch it.
A quick thank you in your head is plenty.
Go gently.