Start Your Day Grounded: Morning Breath & Mindfulness

Welcome.

This morning,

Give yourself a few quiet minutes to steady the mind before the day begins.

Find a comfortable position,

Seated upright or lying down.

Let your hands rest loosely,

Gently close your eyes,

Take a slow,

Deep breath in through the nose and release through the mouth,

Again,

In and out.

Let the body settle as if it's arriving gently into this new day.

Bring your attention to the natural rhythm of your breath.

There's nothing to control,

Just notice.

Feel the cool air entering your nose,

The slight rise in the chest,

The soft fall of the exhale.

If your mind starts wandering ahead to the day,

Gently return to the breath,

Let the breath be your anchor,

A reminder that right now,

This moment is enough.

Now,

Imagine you're sitting on a grassy hill beneath a wide blue sky.

Thoughts may appear as if they are clouds drifting overhead.

Some are light and wispy.

Some are heavy and dark.

Simply,

Notice each one and let it float by,

No need to chase it,

No need to hold on.

Each thought that comes will pass.

Return again to the breath beneath it all,

Steady,

Quiet,

Unchanging.

The sky remains vast and open,

Even as the clouds come and go,

Feel this openness in your mind now,

A gentle spaciousness around your thoughts.

Breathe into it.

You do not need to solve anything.

You do not need to plan anything.

Trust that a day will meet you when it comes.

Right now,

You are simply here,

Resting in your own steady presence.

With each inhale,

Draw in calm.

With each exhale,

Release tension.

Begin to bring small movements to your fingers and toes.

Take a deep,

Energizing breath.

Feel clarity and calmness filling your mind.

As you open your eyes,

Carry this spaciousness with you,

A reminder that thoughts are only passing clouds and you are the open sky.

Your day can unfold as it will,

And you will meet it,

One breath at a time.