Before the day asks anything of you,
Notice what is already here.
You might start with the surface beneath you.
Maybe the air against your skin?
Maybe one sound in the room.
And you can meet the morning before you manage it.
And find a position that gives you some support.
You might sit on the edge of your bed.
Rest in a chair.
You can remain lying down.
And keep your eyes open or let them close if that feels comfortable.
And you can change your position whenever you need to.
And for now.
Let your breathing keep its own pace.
And start to notice where your body meets the surface beneath you.
What you're on.
Perhaps your feet meet the floor?
Perhaps the backside of you meets the bed.
Choose one place where that contact feels easy.
And just stay there for a moment.
Now notice your jaw.
Are your teeth currently touching?
You might notice any effort that's happening around your mouth.
And if it feels comfortable,
You can let your teeth have a little more space between them.
Maybe let your lips rest.
There's no need to make a particular expression with your face.
Just try to sense some ease if it's there,
Maybe 2%.
Start noticing your eyes.
If they're open,
You might let your gaze rest on something ordinary.
It could be the corner of a room.
Edge of a curtain.
Maybe a patch of light.
And let the object be there without needing to examine it.
And if your eyes are closed.
You might notice the effort that's around them and if you're squeezing them shut.
You might just allow a little us effort and a little more ease.
Maybe thoughts are moving here.
Maybe your attention catches our breath.
Maybe we've moved off into space.
Just return when you catch yourself drifting.
And come back gently.
Notice your hands now.
Maybe you can sense their shape.
If they're curled open.
If they're resting or holding.
If it feels comfortable,
Let just one finger uncurl a little.
Take a moment to settle.
And so we're simply noticing here at the top of the day.
Noticing effort on our jaw.
Ease and effort in our eyes and our hands.
These are three places to notice how you're meeting the moment.
Their sensations do not need to be explained.
You just need to sense them.
Know that your nervous system is carrying information from your body and your surroundings.
Much as this is happening outside your awareness.
Here,
We're choosing a few small details to notice.
And that noticing gives you a chance to decide what to do next.
And if movement feels comfortable.
You might gently press your feet into the floor or your heels into the bed.
Use a small amount of effort.
And then release it.
Am I checking on your breath?
And try that once more,
A little pressure.
Then less pressure.
And see if you can pick up on the difference if there is one.
It might be subtle.
And you might roll your shoulders through a small,
Comfortable movement.
Maybe turn your palms.
Upward.
Maybe simply wiggle in your current position.
And choose a movement that feels useful for you this morning.
Moving back to her breath,
We're checking in that it's easy,
Natural.
Maybe coming in through our nose,
And we can sense it there at our nostrils.
And just take a moment to notice your next inhale.
Sensing it coming in.
Sensing it moving into your body.
Sensing your exhale.
Maybe lengthening just slightly longer than the inhale.
Maybe just a little less hurry.
And we can imagine the morning is like gradually entering the room.
It reaches one surface.
Then another.
The whole room does not have to brighten up once.
We can let her attention move in that way.
One sound.
One point of contact.
One comfortable movement.
And perhaps you woke up feeling clear.
Maybe tired or unsettled.
Already thinking about the day ahead.
Here we can begin with the morning you actually have.
You can ask yourself.
What would support me in the first hour of this day?
Maybe there's no answer.
But maybe something simple may come to you.
Water.
Breakfast.
Sunshine.
A slower beginning.
A message to somebody you trust.
And let your answer be practical enough to use.
And now choose the direction for today.
Maybe your direction is I can pause before I answer.
Or I can notice when I'm using more effort than I need.
Or you can choose your own words.
And you might let those words resonate.
And then come back into your breath.
Noticing the surface beneath you again.
Noticing the ease and effort in our jaw and our eyes and our hands.
Maybe you feel a change.
Maybe you feel much the same.
Either way.
You've taken a moment to listen.
And in that listening,
We can tune into the nervous system.
And we can use that information to make small adjustments.
Which may provide clear shifts.
You can start to let your gaze move around the room.
And if your eyes have been closed,
You can open them.
And you're ready to choose your next small action.
There's a whole day ahead.
For now.
Begin here.
Meet the morning before you manage it.
And if you found this helpful.
Check out my other Insight Timer tracks.
