10-Minute Morning Ritual For Calm & Clarity

Hello and welcome.

My name is Inge and this is a very simple meditation and breathwork combination that is designed to make your morning start fresh,

Focused and engaged,

Making you ready to start the day recovered,

Clear-headed and motivated.

For the next ten minutes,

Each minute,

You will count five rounds of breath.

We count one complete minute together and after that,

You take over and set your own pace.

The count goes like this,

In 2,

3,

4,

5,

Out 2,

3,

4,

5,

That's one round.

Repeat this five times and one minute is done.

If this is your first time,

You will focus on one thing only,

Counting your seconds,

Three rounds of breath and your five repetitions.

If you are returning to the practice,

You can focus on using your heartbeat as a counting mechanism.

Each time your heart beats,

You count.

This adds a layer of internal body awareness to the practice.

If you have the heartbeat steadily locked in,

You can start focusing on taking deep breaths in the beginning and gradually but steadily slowing your breath down with each minute.

This adds a layer of controlled relaxation to the practice.

Let's get started.

Sit comfortably,

Press the sitz bones into the floor,

Reach the crown of the head towards the sky.

Allow shoulders to relax down the back.

Gentle breaths through the nose.

Use your fingers to count the minutes.

Each time you complete one round of five breaths,

You pull in a finger.

We'll do the first minute together,

After that,

You're on your own.

Ready?

Exhale fully.

In,

Two,

Three,

Four,

Five.

Out,

Two,

Three,

Four,

Five.

In,

Two,

Three,

Four,

Five.

Out,

Two,

Three,

Four,

Five.

In,

Out.

In,

Out.

In.

Pull one finger in.

This was one round.

Keep counting.

Five in,

Five out,

Five rounds.

Ten fingers.

If you like,

You can add in the heartbeat as a base for your counts.

If you want,

You can start to slow down your counts.

Thank you for sharing your practice.

Have a lovely rest of your day.