Good morning and welcome.
Find a comfortable seat or lie back gently in bed.
Allow your eyes to soften or close.
Before the day begins to unfold,
Before screens,
Conversations or thoughts.
Take a moment to meet yourself here,
In this quiet space.
The breath has been with you all through the night,
Steady and faithful.
Now it becomes your first act of care.
When we breathe with awareness,
We send a message of safety through the body.
The heart begins to slow.
The nervous system softens.
Muscles release their hold.
Each mindful breath awakens the parasympathetic system.
The body's natural rest and restore mode.
It's how we move from tension to balance,
From effort to ease.
As you begin your morning,
Notice how the simple rhythm of your breath can steady your heartbeat.
Clear your mind and remind you that calm is always just one breath away.
Let this practice be your gentle transition into the day.
Peaceful,
Clear and grounded.
Notice where you are.
The ground beneath you.
The air around you.
Let your body soften into its natural weight.
Begin to sense your breath,
Just as it is.
No need to change anything yet.
Simply observe the air entering and leaving the body.
The rise and fall.
The quiet movement of life.
Now gently begin to shape the breath.
Inhale softly through your nose for a count of four.
Feel the belly expand.
Bend the ribs.
Exhale slowly and completely through your mouth or nose for a count of six.
Releasing the shoulders,
The jaw,
The chest.
Continue this rhythm in for four,
Out for six.
Each exhale longer than the inhale.
Each one a small letting go.
If it helps,
Imagine the out-breath carrying away any tension,
Any leftover dreams or worries.
With each cycle,
Feel yourself arriving more fully into this moment.
When you're ready,
Close your lips gently and take a slow inhale through the nose.
As you exhale,
Make a soft humming sound,
Mmm,
Like the gentle buzz of a bee.
Feel the vibration move through your chest,
Throat and face.
This humming soothes the vagus nerve,
Calming your heart rate and quieting the mind.
Continue for a few more breaths,
Letting the sound wash through you.
Steady,
Soothing,
Simple.
Now return to your natural breath.
Notice the stillness that's begun to bloom inside you.
Place a hand over your heart and one over your belly.
Feel the gentle movement beneath your palms,
The pulse of life itself.
Whisper to yourself,
May I move through this day with ease.
May I meet what comes with softness and strength.
Take one more deep inhale and a long unheralded exhale.
When you're ready,
Open your eyes.
The day awaits and you meet it grounded and calm.
Thank you.
