Before you think about the day ahead.
The ins and outs of what might happen.
Let yourself be here for just a moment.
You don't need to be ready for the whole day yet.
You don't need to have everything figured out.
All you need to do is meet this one breath.
Find a position that feels comfortable for you.
Perhaps you're still lying in your bed.
Maybe you found somewhere quiet to sit.
Or maybe you're simply taking these few minutes before the rest of your day begins.
Wherever you are see if you can allow your body to be fully supported.
When you feel settled.
If it feels comfortable and safe for you to do so.
I invite you to gently close your eyes.
Or you may prefer to soften your gaze around an object or a space in the room that you're in.
Allow gravity to do its job.
And let your shoulders come away from your ears.
Unclench your jaw if you notice that you're holding any tension there.
Let your hands rest comfortably and release any grips.
Allow your belly to soften.
Not holding on to any breath.
Some mornings.
Our minds seem to wake up before we do.
Before our feet have even touched the floor.
We're thinking about what needs to happen.
What we need to remember.
Maybe something that happened yesterday.
Or something that might happen later.
Or perhaps there's simply that familiar feeling of anxiety sitting with us,
Even when we can't quite explain why.
If that's how this morning feels for you,
You don't need to push that feeling away.
And you don't need to work it all out right now,
But just notice that you're here.
Notice your breath.
And take these few minutes for yourself.
Bring your attention to where your body is making contact with whatever is beneath you.
The places where your body is supported.
Notice the temperature of the air against your skin.
Maybe you can hear sounds around you Perhaps those sounds are close by.
And maybe some are further away.
Nothing needs your response.
But you can just simply notice.
Bring your attention back towards your breathing.
There's no need to change it right now.
And notice your next inhale.
And your next exhale.
If it feels comfortable.
Begin to let your exhales become just a little longer.
Nothing forced or exaggerated.
Breathing in naturally.
And allowing your breath to leave you slowly.
Take a gentle breath in.
And a slightly slower breath out.
Imagine that each exhale creates just a little more room inside you.
It's not making everything disappear.
And it's not fixing the whole day.
Just creating a little more space around whatever's here.
And if thoughts about today begin appearing in your mind.
That's completely okay.
Our minds try to prepare.
I try to remember and predict.
To keep track of everything.
You don't need to fight with it.
But you also don't need to follow every thought wherever it wants to take you.
So during our meditation when you notice yourself disappearing into the day ahead Just gently come back.
Back to the feeling of your body being supported.
And back to this breath.
And you are here.
Not in this afternoon.
Not in tonight.
Not in the conversation that you've been imagining.
Or not in the thing that you're worried might happen.
But you're here with my voice.
Just noticing your breath.
You don't have to carry the whole day at once.
And let yourself breathe that in.
That you don't have to carry the whole day all at once.
I invite you to place one hand somewhere on your body if that feels comforting.
Maybe across your chest or your stomach.
Or simply let your hands rest wherever they already are.
But quietly remind yourself that you can take today one moment at a time.
I can come back to myself when I need to.
I don't need to know how everything will unfold.
I don't need to feel completely calm before I begin.
Take a deep but gentle breath in through your nose.
And when you reach the top.
Let your breath go through your mouth with a gentle sigh,
Like you're releasing any stored tension that might still be with you.
Then let your breath come back to its natural rhythm.
And as we look to come to the end of our practice.
Bring your awareness to your body again.
With your gaze still softened,
Your eyes still closed.
Notice the space around you.
Any sounds?
All the air against your skin.
Bring some gentle movement back to your body.
Maybe wiggling your fingers and your toes just gently.
Take any other movement that might feel good for you.
Perhaps moving your head side to side for a gentle neck stretch.
Or softly rolling your shoulders backwards and forwards.
Before you move into whatever comes next.
Please remember that you don't need to rush ahead of yourself.
There will be time for the plans,
The messages,
Decisions,
All the things that need doing.
But you're allowed to arrive in your day gently.
One thing at a time.
One moment at a time.
And one breath at a time.
In your own time.
You can flutter open your eyes if you've had them closed.
Or bring your attention and awareness back to the room you're in if you've had your gaze softened.
And I wish you a lovely day ahead.
As you begin your day from here.
