Before You Get Out Of Bed

Start your day with a few quiet minutes before getting out of bed. This gentle morning meditation guides you through noticing your body, your breathing, the sounds and light around you, and a few simple stretches to gradually wake up.
Use this practice while you're still in bed, before you reach for your phone or start your morning routine. Use it daily as a gentle way to begin your day.

Transcript

Before you get out of bed. Stay there for a few more minutes. Let yourself wake up slowly. Notice the feeling of your body against the mattress. The weight of your head on the pillow. The warmth of the blankets around you. Notice the temperature of the room against any part of your skin that's uncovered. And notice the natural rhythm of your breathing. Now listen to the sounds around you. Maybe you can hear sounds inside your home. Or sounds coming from outside. A bird. A car. The wind, Or perhaps it's very quiet. If there's light coming into your room. Notice that too. Maybe you can see the morning light through your curtains. Notice whether it's bright or dark. Or soft. If it's warm or cool. Or perhaps the room is still dim. Now bring your attention back to your body. Wiggle your fingers gently. Move your toes. Stretch your fingers and toes out wide. And then relax them. Take a slow breath in through your nose. Exhale with a sigh. Reach your arms overhead. Stretch your legs out long. And take a full body stretch. Reaching and stretching through your whole body. Take a few shoulder rolls. Turn your head slowly from one side to the other. Take a moment to notice how you feel this morning. You might feel rested. You might feel tired. But it feels somewhere in between. And now think about something you're looking forward to today. Maybe there's a conversation you're excited to have. A creative project that you're eager to work on. Somewhere that you're going. A meal that you've been looking forward to. Take a moment to picture it. And then one more nice slow breath in through your nose. Exhale with a sigh. When you're ready. Sit up. And let your feet meet the floor.