Welcome.
I'm glad you're here.
You can stay exactly where you are right now,
Maybe lying down or sitting on the edge of the bed.
This practice does not ask you to get up or to feel ready.
It only asks you to breathe for a few minutes before anything else begins.
So let your body be fully supported by whatever is beneath you.
There's nothing you need to do to hold yourself up right now.
When you feel ready,
Bring your attention to your breath just as it is.
You don't need to change it yet.
Take a few moments here,
Simply noticing the breath move in and out without altering it.
When you feel ready,
Begin to let your exhale last a little longer than it wants to.
Not by force.
Just a gentle extension,
As though you're letting a sigh take its time leaving the body.
Continue with this slightly longer exhale for the next several breaths at whatever pace feels natural to you today.
Now see if you can let each exhale fade all the way to its natural end,
Rather than starting the next inhale early.
You may find there's a small pause there.
That pause is welcome.
Let the next breath arrive on its own,
Without reaching for it.
Stay with this rhythm for as long as feels comfortable.
Exhale.
Complete pause and a new inhale arriving by itself.
Let your breath settle back in to whatever rhythm it wants now.
There's nothing more to do.
You've not gotten up yet.
You've not done anything the day will ask of you.
You've simply given your system a few minutes of steadiness before any of that begins.
And that is enough.
When you feel ready.
Deepen your next inhale a little.
Maybe wiggle your fingers or toes if they've been still.
Let your eyes open in your own time.
If this was helpful,
The next lesson in my course,
Mornings When You're Already Exhausted,
Is available on my profile.
Thank you for practicing with me today.
