08:53

A Morning Reset Practice

by Adam Bumpus

Rated
4.8
Type
guided
Activity
Meditation
Suitable for
Everyone
Plays
37.4k

Sometimes we need a gentle reset and reminder first thing in the morning of how we can set up our day and make the conscious choices we need to colour our day the way we want to. This meditation helps you ground yourself with box breathing, gratitude, and guided affirmations. It will help you create your own space and guidance and give you the reset of clarity to take the next step up the mountain of the day. Each moment as it comes, I choose to smile. Enjoy. Photo Quang Nguyen Vinh

ResetGroundingBreathingGratitudeAffirmationsClarityPositivityStoicismBreath CountingPositive MindsetStoic PhilosophyMorningsMorning MeditationsPracticesVisualizations

Transcript

This morning is a chance to choose something new for your day ahead.

It's a chance to make a choice about how you show up for the day,

How you show up for the people around you,

And most importantly how you show up for yourself.

First I'd like you to start by taking a seat with your legs crossed or on a chair with your feet planted firmly on the ground or even laying in bed if you're still there and start with a deep exhale of the air all the way out of your lungs.

Then a deep inhale and exhale like you're blowing through a straw.

Inhale again and exhale,

Noticing the cool air that comes in through your nostrils and the slightly warmer air that comes out.

In with the cool air,

In with the air of the morning,

Out with the air of the night.

I'd like you to take that in breath and count for four.

So breathing in two three four,

Hold for four,

Two three four,

Now out for six,

Two three four five six.

In for four,

Two three four,

Hold for four,

Two three four,

Out for six,

Two three four,

Five six.

In for four,

Two three four,

Hold for four,

Two three four,

Out for six,

Two three four,

Five six.

Now go back just to your normal breathing.

Inhale,

Exhale,

Inhale,

Exhale.

How we begin our morning sets the course for the rest of the day.

Our mornings are the magical opening for the rest of the day and they provide us a window of opportunity to take some time for ourselves,

For our practice,

For what we might need to set ourselves up for the day.

How might we begin our mornings to set that course?

How might we start and then continue our day?

How might we show up today?

As the morning awakens you,

Imagine the first breaths of the morning air,

That clear air before the day's busyness has begun.

The sunlight just rising above the horizon and those first soft warm rays of the sun gently prickling your skin,

Gradually moving over your body.

The sound of the birds in the morning,

The buzzing of the bees and the other insects that are just starting to wake up.

The way the morning feels when it's just you.

The way we turn up in the day is our choice.

The way we turn up moment by moment is our choice.

We can help that with some simple meditations and affirmations that help us understand how we turn up.

I'll say these affirmations and leave some space for you to repeat them or leave them internally in your mind,

Saying them over again.

I am grounded.

I am strong.

I am grateful.

I am grounded.

I am strong.

I am grateful.

I am grounded.

I am strong.

I am grateful.

I am kind.

I am loved.

I am safe.

I am kind.

I am loved.

I am safe.

I am kind.

I am open to the abundance of the universe.

I approach each moment as it comes.

I choose to smile.

I am open to the abundance of the universe.

I approach each moment as it comes.

I choose to smile.

I am open to the abundance of the universe.

I approach each moment as it comes.

I choose to smile.

Each morning we have a choice for how we approach our day.

It's the most important time of the day to make a conscious choice to take a positive approach,

To color our thoughts with positivity.

You decide the stories you tell yourself.

You decide what thoughts you give energy to.

As the Stoic philosopher Marcus Aurelius stated,

The soul has dyed the color of its thoughts.

You have that choice,

Moment by moment,

To choose how to respond,

To be conscious of what that choice is,

And to choose to color your thoughts.

Feel the color of your thoughts as you move through the day.

And I find asking myself these questions sometimes to be helpful.

Am I choosing my thoughts with purpose?

Am I choosing my thoughts with purpose?

Can I bring a lightness to this moment?

Can I bring a lightness to this moment?

Can I bring a smile to this difficulty?

Can I bring a smile to this difficulty?

You are strong.

You are kind.

You are loved.

Have a beautiful day.

Meet your Teacher

Adam BumpusMelbourne, VIC, Australia

4.8 (4 056)

Recent Reviews

Kevin

February 17, 2026

Wow, love every second… Some directed breathing exercises to focus and relax and then active participation affirmations. This one was perfect and the right length as well.

Sarita

February 1, 2026

Such a soothing way to ease into the day. Loved every bit of it, thank you.

Adam

January 17, 2026

This is fantastic to listen to and set my thoughts with purpose and positivity. Thank you.

Menucha

January 11, 2026

I started my morning on not such a great note. This meditation really helped me connect back with myself. Thank you 🙏🙏

Andrea

January 7, 2026

Loved this! The breath counting was perfect for focusing on the following affirmations.

Ariane

December 12, 2025

That was a really beautiful meditation. Thank you for creating and sharing it on this platform.

Tracy

November 21, 2025

Just what I needed this morning. Very beautiful 💙💙

Lisa

November 10, 2025

What a beautiful, peaceful meditation to start my day. Thank you.

Lynda

November 1, 2025

Wow, this meditation really touched my spirit and helped me shift my thinking to have a better start to my day. thank you🙏

Libby

October 12, 2025

Thank you for a wonderful way to start my day. So many great things to think about. I will be returning to this often!

Nellie

October 4, 2025

This was a great way to start my morning. Your voice is very grounding and soothing. Thank you.

Mila

September 28, 2025

Amazing meditation for starting the day, your voice is very calming and soothing. Thank you.

Margo

September 19, 2025

One of the Very Best Morning Meditations! MY Favorite!

Trish

August 29, 2025

Just what I needed. Simple but with strength of intention.

N.

August 16, 2025

Beautiful, comforting and powerful. Thank you so much!

Lisa

August 2, 2025

Thank you so much - just what I needed to hear this morning đź©·

Jacqueline

July 19, 2025

Absolutely beautiful teaching. Thank you for sharing your gift of wisdom, Adam. Namaste. 🙏

Camelot

July 18, 2025

Thank you, I am choosing lightness and love today ✨

Sonia

June 9, 2025

Grounding and lovely way to start the day, thank you 🙏🏼

Joyce

April 23, 2025

I’ve been in a rut for the past month. Not feeling like myself . A barrage of changes crashed on me and my husband. We are transitioning to our new reality — together with grace compassion and understanding. I haven’t been able to do things for myself at the frequency I used to with the recent changes. I listened to your meditation yesterday morning and this morning. It gave me peace, happiness and faith to know deep down I always have a choice. I showed up for myself — I studied, though I didn’t finish the chapter because it was getting hard for me, I took a break, made matcha cookies for my friend’s birthday, after I studied a different subject, visited my neighbor’s new house for 20 minutes, practiced yoga and reexperienced my body, felt love from my yoga teacher, felt happiness that I can still do my favorite challenging asanas with strength, wrote a birthday card for a different friend., and drove 15 miles to celebrate her birthday after I said I couldn’t come because I was going through a lot, was present for our friends and had a great time. So when I listened to your meditation this morning, it was incredible to realize how your affirmations that I internalized manifested. I am grounded, I am strong, I am kind, I am loved. Thank you deeply.

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© 2026 Adam Bumpus. All rights reserved. All copyright in this work remains with the original creator. No part of this material may be reproduced, distributed, or transmitted in any form or by any means, without the prior written permission of the copyright owner.

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