Good morning.
I'm Mark Rowland.
Thank you for joining me.
If today feels like it's going to,
Maybe ask a lot from you.
Just take a moment here before anything begins.
Whatever is waiting for you,
Know that this day will pass.
And tonight,
You will be back safe in your bed.
So for now,
You don't need to carry the whole day.
Be still with me,
Just for a few moments this morning.
Just breathe.
If it feels okay,
Let your eyes close.
Bringing your attention to your breathing,
Without any need to try to change it.
Just notice how it's moving in and out naturally.
Feel your whole body,
Where it's supported.
The weight of you being held by the chair,
The bed or the floor.
Let yourself really register that.
You don't have to hold yourself up right now.
You are fully supported.
Bring your awareness into your hands.
The actual sensation there.
Then gently noticing your feet.
However they are placed right now.
Resting into whatever is holding them.
This is your base.
And not something you have to work on to create.
Your base is already supporting you.
You can come back to your base during the day,
If things start to feel too much.
Now gently bring to mind one part of the day ahead that might feel difficult in this moment.
Just one.
Maybe it's something you've been thinking about since yesterday.
Maybe it's something you wish you didn't have to deal with today.
Notice what happens in your body as you think about this.
Where do you feel it?
Chest?
Stomach?
Shoulders?
Allow that feeling to be there.
You don't need to get rid of it.
Now instead of going into the full story.
Just ask yourself.
What is the first step?
Not the whole outcome.
Not how everything works out.
Just the first thing you need to do.
Because the truth is.
You don't live the whole day at once.
You move through it one step at a time.
Bring a hand to your chest.
Or anywhere that feels grounding to you.
And hear this clearly.
You don't need to feel ready.
You don't need confidence before you begin.
You just need to be willing to take the next step.
You've handled many difficult days before.
Even the ones you didn't think you could.
And somehow,
Step by step.
You got through them all.
Today is no different in that sense.
So kindly say to yourself.
I will take the first step.
And then I will take the next.
That's enough.
Come back once more to your breathing.
In.
And out.
Feeling your body here.
Safe.
Supported.
And present.
And remember this my friend.
This day will move forward.
Whether you rush or not.
So be gentle.
Because you can meet it at your own pace.
One step at a time.
And no matter what happens.
Tonight you will return.
Back to your bed.
Back to resting.
Start bringing some movement now back into your fingers.
Giving your toes a wiggle.
And maybe a nice morning stretch.
And when you're ready.
Open up your eyes.
Thank you so much for practicing with me this morning.
Good luck with your day today.
And remember.
It will pass like any other day.
One step at a time.
Have a beautiful rest of your day.
Go in peace.
Namaste.
