Sit up tall.
You can stand or lay down and you might close your eyes if that feels comfortable for you or pick a gazing point in front of you.
And as you let your eyes soften back into the head,
Relax the muscles in the face,
The neck,
The jaw,
Anything that might feel tight after waking up.
Just letting each exhalation kind of melt away any constriction in the physical body.
You can take an exhale of your mouth if that feels comfortable.
Inhaling just a little bit longer and exhaling a little bit longer than the inhale.
Just do that two more times.
So inhale deeply,
Calmly.
Out of the nose,
Exhale long easily.
One more time.
Inhale deep.
And exhale long.
Just continue to breathe normally now,
Letting each breath guide you further and further into yourself into this moment.
Just letting everything else be fluid,
The sounds around you,
Noticing them,
The sensations in your body,
Maybe your to-do list,
Whatever thoughts are running through your mind of what happened yesterday or what needs to get done today.
Just letting everything bounce around freely,
Letting your creative mind wander as it does naturally,
And continuing to return the attention to the breath within all of this movement.
Just letting everything move like the waves of the breath without force,
Without trying to make the moment anything different than it is.
And I invite you,
If the attention still wanders,
To bring the awareness to whatever it is you're grateful for or thankful for in this moment,
Or for today moving forward.
It might be the breakfast or food you're about to eat.
It might be the breeze that you feel on your skin if you're outside or the birds that you might hear.
It might be someone who touched you in a way that makes you feel joyful,
That touched your life,
Either recently or in the past.
It might be for the work you're able to do,
Whether in your career or the work on yourself or on your living situation in your home.
Something that makes you feel thankful,
And as these images or thoughts or even sensations or words come up for you,
You might just say thank you.
Even if it's a challenging thought that comes up,
You might just say thank you,
Thank you for teaching me.
Thank you for this breath.
Thank you for this body,
This mobile,
Miraculous,
Functioning body.
Thank you for this mind,
This intelligent,
Curious,
Miraculous mind that is able to sit with me here and be aware of myself and others,
Be willing to accept myself and others.
Even thank you perhaps for this challenge that helps me to awaken to myself and to the world around me.
Thank you to the noises that help me return my attention to this moment.
Thank you for the people in my life who touch my heart.
Whatever it is that's coming up for you today,
Even if it's your to-do list,
Just thankful for yourself,
Even for being here,
For being willing to sit with yourself in this way and take these brief but important moments to connect.
Let the exhalation come out a little bit longer again.
Breathe comfortably,
Let the breath guide the attention back to yourself in this moment.
And if it feels natural for you to do so,
You can place the hands together in front of the chest and sit up a little bit taller and let the head fall into the chest.
And again,
Thank yourself for taking this special time with yourself this morning.
Namaste.
