Welcome.
I'm glad you're here.
This practice is for the mornings when the day already feels heavy before it's even really begun.
When sleep was not enough.
When your body feels stiff or flat.
When the idea of the day ahead feels like more than you can meet.
This is not a practice to energize you or push you into action.
It's a practice to help you begin.
Gently.
Without demand.
You can do this practice lying down,
Sitting on the edge of the bed.
Or wherever you find yourself right now.
There's no special position required.
Wherever you are,
Just let your body be supported.
If you're lying down,
Feel the mattress or the floor beneath you.
If you're seated,
Feel the weight of your legs and the contact of your feet with the ground.
Take a moment here to simply arrive.
No rushing.
Nothing to fix yet.
Then bring your attention to your breath.
And just notice how it moves.
The small rise on the inhale.
The quiet release on the exhale.
Don't need to change anything just yet.
Feel it as it is.
When you feel ready,
Take a natural inhale and a slow,
Easy exhale,
Letting the out-breath be a little longer than the in-breath,
But no effort.
Just a gentle settling.
Take another soft breath in when you're ready.
Followed by a longer breath out.
Feel your belly soften on the exhale.
Let your jaw release.
Quiet inhale when you're ready.
A slow,
Unhurried exhale.
Breath drains away completely.
A natural breath in when you're ready.
Gentle,
Steady breath out.
Shoulders dropping a little on the exhale.
Noticing the small moment of stillness at the end.
One more easy inhale in your own time.
And the softest,
Longest exhale you can manage without effort.
Let it finish on its own.
And rest here for a moment.
Allow your breath to return to its own rhythm.
No effort required.
You've done something useful this morning.
You've given your nervous system a signal.
Not urgency,
Not demand,
But instead a sense of ease.
That is a good way to begin the day.
When you feel ready,
Deepen your next inhale slightly.
Wiggle your fingers or toes.
Let your eyes open if they were closed.
If this was helpful,
I have more gentle breath work and a course on low energy days available on my profile.
Thank you for practicing with me today.
