Allow yourself to settle into a comfortable position and if you are still in bed,
You can remain there for a little while.
Close your eyes and bring your attention inward.
Rather than trying to change anything,
Begin by feeling your body exactly as it is in this moment,
With all its pleasant and unpleasant sensations.
Feel its weight resting against the surface beneath you.
The places where you feel supported.
The warmth of your skin.
And any areas that may already feel tense or restless.
Stay here for a little while and become curious about what it feels like to be inside your body at the beginning of the day.
Perhaps you can notice your heartbeat.
Or a subtle fluttering in your chest.
Maybe there is very little sensation at all.
Whatever you find,
Allow yourself to stay close to it.
You don't need to name it perfectly or understand where it came from.
Simply feel it.
As you remain with the sensation,
Notice what happens when you stop asking it to change.
Instead of trying to make yourself feel calmer,
Allow your attention to become soft and spacious around whatever is present.
Imagine that you are listening to your body with the same patience you might offer someone you deeply care about.
You are simply here,
Feeling.
Bring your attention to your breathing and notice how the breath naturally moves through the places you are feeling most strongly.
Perhaps you can feel your chest gently rising and falling.
Or your belly responding to each breath.
Let the exhale be unhurried and allow the body to receive the softness of that release.
Stay with these sensations for a few breaths,
Noticing whether anything shifts on its own.
The sensation may become softer,
It may move somewhere else,
Or it may remain exactly as it is.
Just keep listening.
And beneath all of these sensations,
Notice the quiet support of the surface beneath you.
Feel yourself being held without having to do anything.
Your body is already making its transition from sleep into wakefulness.
Moving through countless subtle changes that you don't have to direct.
For these few moments,
You can simply accompany it.
Stay here a little longer,
Feeling the rhythm of your breath and the living presence of your body.
Let yourself wake gradually without rushing this delicate transition.
Give your body the one thing it may need most in these first moments of the morning.
Time to arrive.
When you are ready,
Gently open your eyes while keeping some of this awareness with you.
