Good morning and welcome,
Begin wherever you are,
Sitting or lying down,
There's no need to change your posture,
Just allow yourself to arrive.
Notice the sounds around you,
If you're listening to bird song let it come to you naturally,
You don't need to focus hard,
Just let the sound be there.
Birds sing without effort,
They don't rush,
They don't question the day ahead,
Let your breath be natural,
No deep breathing required,
Simply notice that you are breathing and that you are here.
As the birds sing,
Imagine the morning gently opening around you,
Not demanding anything,
Just beginning.
If anxious thoughts are present,
That's okay,
You don't need to push them away,
Let the birdsong sit alongside them,
Steady,
Neutral and alive.
Each sound can be a reminder,
I am here,
This moment is manageable,
I don't have to do the whole day at once.
Feel the support beneath you,
The chair,
The bed and the floor,
Let your shoulders soften slightly,
Your jaw unclenched just a little.
With each bird call,
Allow a small sense of space inside,
Nothing dramatic,
Just a little more room.
If it feels helpful,
Gently say to yourself,
This morning I move gently,
I meet the day at my own pace.
Let the birds continue singing,
Carrying the morning forward for you.
When you're ready,
Slowly bring your awareness back,
There's no rush,
Take this calm with you into whatever comes next.
