Leave the phone where it is for now.
It'll still be there in six minutes.
Promise.
Mornings love to start at full speed.
The alarm goes off and suddenly you're three emails deep before your feet even
touch the floor.
Let's not do that today.
You can do this lying in bed, or sitting up against the pillows.
Whatever's easiest.
Keep your eyes closed, or let them open halfway.
The day is probably already knocking.
A list of things.
Maybe a busy one.
That's fine.
It can wait outside the door for a bit.
For now, just notice that you're awake.
Notice the warmth of the blanket, or the cool air on your face.
Listen to whatever's outside.
Birds, maybe,
or just the quiet.
Let's take three breaths together.
Slow and full.
The first one.
Breathe your in through nose...
all the way down to your belly.
And out through your mouth...
slow and soft.
The second one.
In...
letting your ribs spread out to the sides.
And out...
a little longer this time.
The third one.
In...
as full as feels good.
No straining.
And out...
all the way, until you're empty and easy.
Now let the breath do its own thing.
You don't need to manage it anymore.
Notice how you feel.
Maybe a little more awake.
Maybe still pretty sleepy.
Both are fine this early.
Let's do a quick check-in with the body.
Not a long one.
Just saying good morning to each part.
Start with your head.
Your forehead, and your jaw.
If anything's clenched from sleep, let it loosen.
Now your shoulders.
They might be up a little already, bracing for the day.
Let them sink back down.
Your hands.
Let them rest open.
They'll be busy soon enough.
Right now they get a break.
Your belly.
Let it be soft.
No need to hold it in.
Feel it rise and fall on its own.
And your feet.
Wiggle your toes a bit.
Feel the sheets against them.
If your mind has already jumped ahead to the first or meeting the school
run,
that's normal.
Mornings Just do that.
come back to Now, your feet.
before the day starts making choices for make you, one yourself.
Choose calm as the tone It of today.
doesn't mean nothing will go wrong.
Things will go a bit wrong.
They usually It do.
just means that when you'll they do, try to come back to The this.
slow breath, and the soft If belly.
it helps, pick a small cue to remind you.
Maybe every time you pour something to drink today, you take one slow breath.
That's all it takes.
Say it quietly to yourself.
Today,
I'll move at a calm pace.
Even when I'm busy, I don't have to rush inside.
I can meet this day one thing at a time, starting with this breath.
And if the day gets loud anyway, which it might, one slow breath is
enough to find this again.
You won't need a whole meditation.
Rest here for a few more breaths.
Warm and quiet.
Nowhere to be just yet,
and nothing asking anything of you.
Okay.
Let's bring some movement in.
Stretch your arms up over your head, as long as you can make them.
Point your toes.
Then let it all go with a big breath out.
Open your eyes, if they aren't already.
Let them adjust to the light.
If you've got a few spare seconds, look out the window before anything else.
Check the sky.
See what kind of day it's deciding to be.
Now, when you get up, do it slowly.
Sit on the edge of the bed for a second first.
Feel your feet on the floor.
Then stand.
Make that first step a calm one.
The rest of the day tends to follow the first few minutes.
Go gently.