Good morning.
And welcome.
Thank you so much for joining me I'm Mark Rowland.
Before we begin.
I'd like you to notice something.
How much of today have you already lived through your mind?
Perhaps you have been thinking about things you need to get done,
Responsibilities waiting for you.
Or situations that.
.
.
You know haven't even happened yet.
It is really remarkable how quickly the mind can get ahead of us,
Isn't it?
Sometimes,
By the time we get out of bed,
We're already feeling the whole weight of a day that has barely even begun.
So this morning we're going to practice meeting the day a little differently so find yourself.
Nice and comfortable position.
You can stay lying down if you're still in bed,
Or.
.
.
Sit somewhere you feel supported.
And allow your body to settle.
Notice the places where you are making contact with whatever is beneath you,
And begin to notice your breathing.
There's no particular rhythm you need to follow.
Just feel the air arriving,
And then leaving again.
Now.
As you breathe out.
See if you can soften your shoulders.
Just a little.
Notice your jaw.
See if you can unclench it.
And let your hands just rest comfortably.
As you sit here,
Your mind may begin reminding you of things.
Something you need to finish,
A responsibility maybe you have been carrying a lot lately.
Concern about how something is going to turn out for you or others around you.
And if that does happen?
I'd like you to recognise something important.
Thinking about a problem.
Is not always the same as doing something useful about it.
You see,
Sometimes our minds return to the same concern repeatedly again and again,
Hoping another round of thinking will finally give us certainty.
But so much of what we worry about.
Cannot be resolved in this particular moment.
So bring your attention back to the breath.
Feel the movement of your body as you inhale.
And the natural release as you exhale.
I'd like you to imagine setting down the responsibilities that you've been mentally carrying this morning.
Maybe picture a little table beside you.
And then imagine placing each concern upon it one at a time.
You can return to these things if and when you need to,
But for these few moments just allow yourself to experience what it's like to have your hands free,
Your shoulders unburdened.
Notice how your body responds.
Is there somewhere maybe you can soften?
A little bit further.
Is there some tension that you hadn't realized that you were holding?
Now bring your attention.
To the morning itself.
To the fact.
That you are here.
Breathing with another day of life beginning all around you.
And yes,
There will be things to attend to today.
And some of them may very well require patience,
Effort or courage.
But know that you can meet them as and when they arrive.
You really don't have to rehearse every single possible difficulty in advance.
Consider one small thing that would help you begin your day well today.
It could be.
.
.
Enjoying your breakfast without rushing.
Stepping outside for some fresh air.
Or giving your attention to the first thing that you know genuinely does need doing.
Choose something ordinary and achievable.
And as you breathe.
Remind yourself.
I can begin.
With what is here.
I can take one thing at a time.
Now notice the feeling of your body resting here once more your breathing.
The sounds of mourning around you.
In a moment,
We will bring this practice to a close.
And as you return to your day,
Remember that you can come back to this whenever you notice your thoughts may be racing ahead.
One breath.
One moment of noticing.
Then your attention can return to whatever is actually in front of you.
Now begin to move your hands and feet,
Taking a comfortable,
Fuller breath.
And when you're ready.
Open up your eyes if they've been closed Thank you so much for spending these moments with me this morning.
Have a beautiful rest of your day.
Go in peace.
Namaste.
