Good morning,
This is Ksenia.
I am happy we are beginning this day together.
Before the day carries you into its usual ride,
Let's take a little time to wake up gently.
This is time to notice how you feel.
To reconnect with your body.
And to begin this morning with awareness.
You can practice while you are still lying in bed or find a comfortable seated position.
Let your body be supported.
If it feels comfortable,
Gently close your eyes or leave them slightly open.
Please take one natural breath in.
And an easy breath out.
For these next few minutes.
You don't need to plan the whole day.
You can simply be here.
At the beginning of it.
Gently ask yourself.
How am I waking up today?
Perhaps you feel rested.
Perhaps you are still sleepy.
And part of you would like to stay in bed a little longer You might notice anticipation.
Restlessness or a feeling you can't quite name.
You don't need to find a precise answer,
Simply notice what's already here.
Whatever this morning feels like,
You can begin from here.
Now bring your awareness to the places where your body meets the bed or the chair.
Feel the support beneath you.
Note the weight of your body resting on that support.
Perhaps you can feel the softness of a blanket,
The touch of clothing,
Or the air against your skin.
Let these simple sensations bring you into this morning.
Now please notice your face.
Your jaw.
Your shoulders.
Your hands.
Either any movement your body would welcome as it wakes up.
Perhaps a small stretch.
A gentle roll of the shoulders.
Or a little movement in your fingers and toes.
You are welcome to move slowly,
Noticing how it feels.
And then let your body settle again.
Now gently bring your attention to your breathing.
You might feel it around your nostrils.
Maybe in your chest.
Or in the movement of your belly.
Choose whichever sensation is easiest to notice.
There is no need to deepen your breathing or make it especially slow.
Let your body breathe in its own way.
Feel the breath coming in.
And the breath going out.
Sooner or later your mind may begin moving ahead.
Planning,
Making lists,
Rehearsing a conversation When you notice this,
Take a moment to recognize that noticing.
You're aware of what your mind is doing.
Then gently feel the next breath.
You don't have to finish the sword before you return.
Let your breathing be somewhere you can come back to as often as you need.
Now please widen your awareness to include your whole body breathing.
Notice any sensations that stand out.
Warmth,
Heaviness,
Movement,
Or perhaps very little sensation at all.
Let your experience be simple.
There is no particular feeling you need to create.
You might also notice the mood that is here this morning.
If it feels comfortable,
Notice how that mood shows up in your body.
Perhaps it is tightness,
Lightness or restless energy You really don't need to work out why it's here.
Just see whether you can give it a little space And if it feels too uncomfortable,
Return to the contact beneath your body or listen to the sounds around you.
As you prepare to begin your day,
Consider one gentle question.
How would I like to meet myself today?
Perhaps with patience,
With kindness when something feels difficult.
Or with a willingness to pause and notice before responding.
Just let one simple intention come to mind.
There is no promise to keep perfectly,
Just a direction you can remember.
Now choose one ordinary moment when you could pause today.
Before looking at your phone,
While waiting for the cattle,
Or just before beginning a task.
In that moment,
Feel your body,
Notice one natural breath and recognize what's happening within you.
This is how the practice can become part of your day.
For now feel one more breath coming in And going out.
Note the space around you.
The sounds of this morning.
Gently move your fingers and toes.
Stretch if you'd like to.
And when you are ready,
Let your eyes open or allow your gaze to move around the room.
Thank you for starting this day together with me.
