10-Minute Morning Practice

Begin the day with this calm and centering 10-minute morning practice. The main focus of this exercise is awareness of breath. Gentle guidance gives listeners an opportunity to become aware of the inhale and exhale, and to set an intention for the day. Ethereal, ambient music plays gently in the background.

Transcript

Good morning.

Let's take a few moments and find a comfortable position.

Either remaining in bed,

Lying down,

Sitting up in bed,

Sitting on the floor,

On a cushion,

On a chair.

Whatever is comfortable for you,

Find a position and begin to settle in.

Close the eyes.

Close the shoulders and begin to focus on the breath.

For the next few moments,

As you breathe,

Focus on the inhale as an in-breath and focus on the exhale as an out-breath.

Simply bring your awareness to the breath.

As you breathe consciously,

Deeply,

Notice the quality of the breath.

See if you can find a steady rhythm for the breath.

Good night.

As you become more familiar with the breath,

With the inhale as an in-breath and with the exhale as an out-breath,

Notice the quality of the mind.

When we focus on the breath,

This gives the mind something to do,

Something positive to focus on.

Focusing on the breath occupies the mind.

Awareness of breath quiets the mind.

Continue to breathe consciously,

Deeply.

See if you can find the space between the breaths,

That little pause,

And know that you don't need to do anything with that space except observe it.

And perhaps let it be a reminder of the present moment each time you find that space.

Know that you are here in the present moment,

Breathing consciously,

Preparing to start the day.

Let's take a deep inhale together.

And exhale,

Let it go.

Keep the eyes closed,

Relax the muscles around the eyes.

Set an intention for the day,

Something you wish to achieve,

A goal,

A direction you would like to head toward,

Perhaps a quality you'd like to cultivate.

Your intention for this brand new day,

This amazing day we are about to have.

Set that intention in the mind,

Feel that intention in the heart.

And throughout the day,

As you move toward this intention,

As things come up,

Remember to breathe.

Throughout the day,

There are so many obstacles,

Challenges,

But there are an infinite number of breaths.

We can choose where to place our trust,

Where to place our attention.

Throughout the day,

If we become overwhelmed,

We can come back to the breath,

Gently blink the eyes open.

Have a beautiful day.

Reviews

Gentle, steady way to begin a new day. Needed this as over an hour into my morning I find myself scrambling, hearing the junble of voices in my head: blaming, urging, soothing, judging, calculating... everything but remaining still and breathing! Thank you muchly 🙏🧘‍♀️💖

Thanks. Helping me to feel more centered and anchored. The breath is an important anchor, we sometimes forget this. Namaste 💜

Always lovely and you leave just enough space. Thank you.

Thank you🙏🏼 calming peaceful way to start the day. 🧘🏻‍♀️🌅

I really enjoyed this meditation! Loved the stillness and clarity of the breath! Thank you 🙏

Thank you, Brian. You were my first teacher on Insight Timer and I find myself returning to you and your beautiful, deeply helpful content now. (And you’ve created so much more, and I’m looking forward to it all.). So grateful for your focus on peace, healing, recovery, centering on the positive with each breath. 😊Blessings always 🙏, John

just the right amount of talking and silent space to meditate. soothing voice. loved this meditation!

Gentle, calm meditation with a soft music background & warming voice. A lot to enjoy for a 10-minute only meditation, including intention setting & muscle relaxation.

I love that you give space, & don’t talk throughout. Thank you.

So soft soothing and just being Just what I needed Thank you

I loved the pacing and simplicity of this meditation. I especially appreciated the extended moments of quiet. 🙏🏼🌻💚

Peaceful meditation that really points one toward that space between the breath. Thank you.

Real nice! Great reminders about navigating a day:)

I loved the slowness and pauses within this meditation. Thank you.

This was very good. The focus stayed on only the breath. Best of all, there was minimal coaching instead of the incessant talking of so many other guides.

Thank you

Simple but challenging meditation, not easy to keep the mind in one place

Tone, pacing, content. All precisely orchestrated.

Thank you, brother. Excellent preparation for my day. I’ll be returning

Thank you 🤩. I‘m already feeling it will be a beautiful day! 🙏

Thank you. So simple. And perfect for what I need. Every day.