Find a comfortable position,
Sitting or laying down.
Take a moment to settle in.
And when you're ready,
Let your eyes close.
And before the day asks anything of you,
Before the first thought about what needs to happen,
There is this present moment.
The weight of your body.
The surface beneath you.
And the fact that you are here.
So,
Allow yourself to notice what is there right now.
Feel the weight of your body making contact with whatever is beneath you.
The pressure,
Maybe the texture,
The temperature.
You don't need to do anything with this,
Just notice what is there.
And then notice your breath.
No need to change it.
It's already happening.
And has been happening since before you woke up and before you decided anything.
Just feel it move.
Note the slight expansion on the inhale.
And release on the exhale.
Maybe the air is cool as it comes in.
Maybe you notice it at the nostrils or in the chest or somewhere else entirely.
And wherever you feel it,
That's the right place.
A few more breaths here.
Nothing to do.
Nothing to become right now.
Just the body breathing and you noticing it.
And now very gently I'd like to invite you somewhere,
Not far,
Just back through time,
To a feeling.
A morning that felt easy.
Maybe it is from childhood.
Maybe it is from another time entirely.
Maybe it's a feeling more than a memory.
Something the body knows,
Even if the mind can't quite locate it.
Don't try to force it,
Just leave the door open.
A morning where waking up felt simple.
Where the day ahead wasn't yet a list of things.
It was just a day.
Slow,
But full of exciting things to happen.
No expectations.
And now,
From inside that feeling,
Just look around.
Without effort and just notice what kind of space is this.
Is it small and closed?
Or open.
Is it bright or dim?
Is the warmth in it,
In the air,
In the light,
In the surface beneath you.
How about the walls and the ceiling?
Are they near or far and if they are even there?
Maybe there is a smell,
Something faint,
Something that belongs to this place.
Maybe a sound flows a distant.
Inside or outside.
Just take it in.
You're not looking for anything specific.
Just getting a sense of where you are right now.
And whatever is here,
Let it be here.
Maybe there was light,
The quality of it.
The way it came through a window,
Curtains or around a door.
Morning light that wasn't asking anything of you yet.
Maybe there was warmth,
The weight of blankets or the particular temperature of a room.
The feeling of being held by something that didn't quite require anything in return.
And you don't need to see that clearly.
No need to complete the picture.
Just get this idea.
Look at that feeling.
And the quality.
Quality of life.
The feeling of curiosity maybe.
Like something interesting might happen today.
Not because you planned it,
But just because days can be like that sometimes.
Notice what comes next.
Even if it's subtle.
Even if it feels more like an impression than a memory.
But your body knows this feeling.
It has always known it.
Enjoy this feeling,
Allow your body to surrender to that feeling completely.
And now slowly let the present morning come back in.
Not as a demand.
But just as a fact.
You are here in this morning,
This light or this dark,
This temperature and this breath.
Can you feel both at once?
The body that is here and now.
And that quality,
That softness,
That openness still subtly present.
You don't have to choose between them.
Because the capacity to feel is.
It didn't belong to that other morning.
It belongs to you.
It's in the body that is breathing right now.
Now let one hand rest somewhere you can feel warm.
Your chest or your belly,
Maybe.
Whatever feels natural.
And just feel the warmth of your own hands.
And just notice whatever you can notice.
There is no particular feeling you are supposed to arrive at.
If something soft came through,
That's good.
And if it was subtle,
That's enough.
But if the mind stayed busy,
That's fine too.
The practice was happening regardless.
Have human breaths here.
The weight of your body.
The breath moving.
The hand warm against your own skin.
You are supported.
And you are home.
When you're ready,
Without rush,
Let the eyes begin to open,
Slowly if it feels right.
Letting the light come in gradually.
The room.
The morning.
All are yours.
Nothing to earn.
Nothing to prove.
This day is yours.
