10-Minute Morning Centering: Breathe, Ground & Begin

Start your day clear and steady. This 10-minute morning centering guides you to breathe, ground, and begin with focus—using a calm 4–6 breath, a brief body wake-up, and one simple priority for the day.

Return anytime you feel scattered; this practice resets attention in minutes and hands you clean momentum into your first task.

Transcript

Welcome,

Sit comfortably,

Let the spine lengthen,

Shoulders soften,

Jaw unclench,

Nothing to fix,

Notice the simple fact of being here,

Bring attention to the breath as it already is,

Now gently lengthen the exhale,

Inhale through the nose for four,

Exhale through the nose or mouth for six,

Again inhale four,

Exhale six,

Let the long out breath tell the body,

Safe,

Feel the forehead smooth,

Eyes soft in their sockets,

Unstick the tongue from the roof of the mouth,

Let the throat be easy,

Drop the weight of the shoulders,

Notice the chest,

Breath moving itself,

Belly receptive,

Unguarded,

Pelvis grounded,

Feel the feet,

Soles,

Toes,

Contact with the floor,

Let attention fill the whole body like light in a room,

Thoughts may appear,

Plans,

Fragments,

Worries,

See each one arrive and pass,

No resistance,

No chasing,

Return to the next inhale and the longer exhale,

Breath,

Body,

Presence,

Let a simple question form,

What is the one thing that if done today would make the day clearly worthwhile,

Allow one answer to surface,

Just one,

Name it silently,

See the first concrete action you'll take,

The first sentence you'll write,

The file you'll open,

The call you'll make,

Imagine beginning calmly without distress,

Now choose two small supports that make the work lighter,

Perhaps clearing the desk,

Filling a glass of water,

A 30 second stretch,

See yourself doing each one smoothly right after this meditation,

Inhale 4,

Exhale 6 and watch the morning organise itself around your attention,

Sense the whole field again,

Breath,

Body,

Sounds,

Offer a quiet intention,

Focused,

Kind and steady,

One fuller breath in and a long unhurried breath out,

Open the eyes softly,

Carry this clarity straight into your first action.