Welcome to Day 7 of the Morning Routine Challenge here on Insight Timer.
How you begin the day matters.
Before the noise,
Before the rush,
There's a brief window where you get to choose how you show up.
This challenge is about being intentional with that time.
Let's jump in to today's session.
Mindfulness is such a simple yet powerful addition to your morning routine.
Why?
Because it meets you exactly where you are at.
Just you,
Your breath and a few quiet moments to tune in before your day begins.
Now it might seem small,
But this simple act of tuning in,
Of paying attention,
Of noticing your breath,
Your thoughts,
How you feel,
This can change how you meet the world,
How you show up to your day.
So let's begin.
Find a comfortable seated position with your back supported.
Sit upright with your hands resting gently in your lap or facing up on your knees.
Close your eyes and let's take a nice deep juicy breath in through your nose.
Hold the breath at the top and slowly exhale.
And soften your body and focus your attention to the natural rhythm of your breath.
There is no need to change it.
Just notice it.
Notice the coolness of the inhale and the warmth of the exhale.
Notice the rise and the fall of your belly or chest.
Keep breathing,
Being,
Noticing.
You may notice thoughts arise,
Memories,
Plans,
Judgments or distractions.
Even worries about the day ahead.
That's natural.
See if you can observe these thoughts without getting pulled into them.
You might like to silently label them thinking.
Keep breathing,
Noticing,
Witnessing.
Label it thinking.
Bring your attention back to your breath.
This is the practice.
Noticing when your mind wanders and returning again and again with patience and kindness.
You might find it helpful to silently say inhale as you breathe in.
And exhale as you breathe out.
Helping you stay anchored in the present moment.
Inhale.
Exhale.
Inhale.
Keep breathing.
Noticing.
Label it as thinking.
Come back to your breath.
Take a deep breath in.
And exhale.
Take another deep breath in.
And exhale.
And placing one hand on your heart and the other on your belly.
Feeling the rise and fall of your belly and your chest with your in and exhalation.
Giving yourself some love.
Feeling proud of yourself for showing up.
Remember that daily mindfulness,
This beautiful simple act first thing in your morning.
Is a simple ritual.
That you can return to again and again.
Take another deep breath in.
And exhale.
And when you're ready.
You can slowly open your eyes.
I would love to encourage you now to think of one thing you want to manifest more in your life right now.
And I want to encourage you to come and share that in the challenge forum.
Feel proud of yourself for showing up today.
Well done.
