Gentle Wake-Up

Bring gentle wakefulness to your body and mind right from your bed with this short four-minute meditation. We'll explore some soft movement and mindful noticing so you can move through the rest of your day with calm and intention.

Music by Chris Collins

Transcript

Good morning.

Instead of picking up your phone and hopping right on the social media roller coaster or checking your email or the news,

You've chosen to allow yourself to wake up a bit more gently,

More slowly,

A bit more mindfully.

Let's start with some deliberate breaths.

Slowly,

Gently breathe in and slowly,

Gently breathe out.

Repeat this a few more times as you adjust to being.

From here,

Release your focus on the breath.

Allow your body to breathe instinctively.

Take a moment to appreciate your bed,

The way the sheets and blankets feel around you.

What folds and tunnels have they created while you were sleeping?

Start to notice what you feel touching your skin.

If it's the softness of a sheet,

The pressure of a blanket,

Or just the air in the room.

What envelops you?

What holds you?

Notice the surface supporting your body,

The way the pillow cradles your head.

Where do you feel the weight of your head and neck as you rest upon the pillow?

If it feels available to you,

Go ahead and rock your head gently side to side.

Release any tension that your neck might be holding.

Scrunch your shoulders up to your ears on an inhale,

And release them down on an exhale.

Invite some movement into your wrists,

Wrists,

Fingers.

Bring your left knee up as close to your hip as you can without straining.

Softly hold near the knee or the back of your thigh and circle your ankle gently.

Release the left leg and bring your right leg up to your hip.

Softly hold near the knee or the back of your thigh and circle the right ankle.

Release your right leg back down to the bed,

And invite some joyful movement into your toes.

Relax your body back into the bed for one more moment,

And take one more slow deep breath in.

Now gently sit up and stand up out of the bed,

Ready to start your day with calm.

Reviews

Loved this meditation! What a great way to tap into the senses and wake up gently and mindfully. Thank you 🙏🏼💛

Very calming and gentle way to transition from laying in bed to moving up and out of the bed.

Love morning meditations that include gentle stretching!

Thank you 🙏

Wonderful and effective morning practice. It helped me connect to my body, breathe and gratitude. 🙏🏼 short, compassionate, gentle and great guidance. Have a great day!

Your voice is soothing. And this is such a wonderful reminder to not just ‘wake up and plug in’ to our electronic lives. Thank you 🙏🏽

It was nice, and I liked incorporating the movement

So simple and soothing. A wonderful morning practice. Thank you!

A great short and power morning wake-up meditation. Thank you.

Thnx for this meditation. You have such a nice voice 🙏🏻

Enjoyed this sweet, gentle wake-up. Thank you. 🩷🙏🍁🧘‍♀️