Welcome to this 10-minute morning reset.
Before the day asks anything of you.
Before your attention is pulled towards messages,
Responsibilities,
Plans or worries.
Take these next few minutes to establish yourself.
And set up your day.
For success.
Find a comfortable position.
You can sit upright,
Rest back in a chair,
Or settle in any way that feels supportive.
Let your hands rest somewhere easy.
They could be in your lap hold.
By your sides.
When you're ready.
Allow your eyes to close.
Or if closing your eyes doesn't feel right this morning,
Simply soften your gaze.
There is nowhere else you need to be for these next few minutes.
Nothing to solve or prove.
It's just this breath,
This beginning.
Take a slow breath in through your nose.
And let it out gently.
Again,
Breathe in… and breathe out.
Allow your body to arrive here in this present moment.
Bring your attention to the surface beneath you.
It could be the chair you're sitting on or the floor beneath your feet.
Wherever you are.
Let yourself feel supported by the surface.
You don't have to hold your body up with effort.
At the ground or chair do some of the work.
Allow your shoulders to soften slightly Release any tension from your jaw.
Let the muscles around your eyes relax.
Allow your breath to settle into a natural rhythm.
You don't need to force anything or have any concerns about how perfectly you are doing this exercise.
Just notice your breathing.
The breath coming in.
And going out.
Now gently bring your attention to the start of your day.
Not the whole day.
Just.
A beginning.
Mourning can sometimes arrive with a sense of pressure.
The mind may already be making lists,
Replaying events from the previous day.
Preparing for things that lie ahead.
Are always trying to move three steps faster than the body or the mind.
If you find these thoughts coming into your mind,
There's no need to fight them.
Just simply notice them.
What's happening is you're thinking and planning and the mind is trying to help.
For now.
Once you've acknowledged these thoughts,
You can just.
.
.
Let them go.
Bring your attention back to your breathing.
Breathe in slowly.
And breathe out fully.
Again,
Breathe in.
And breathe out.
Each exhale,
Allow the body to settle just a little more.
Shoulders ease.
The chest softens.
Belly releases.
You are not behind with your tasks.
You are here.
Beginning of this day.
You are allowed to start the day gently.
Now we're going to begin a simple breathing rhythm.
Breathe in for a count of four.
One,
Two,
Three.
Four holes.
Breathe out for a count of six.
One,
Two,
Three,
Four,
Five,
Six.
Continue this exercise at your own pace.
Breathing in for four.
And half for six.
Your mind begins to wonder that it's okay.
Just remember to acknowledge it.
And bring your focus back.
Back to the breath.
Back to the body.
Back to this calm.
Mourning.
Now,
Let go of the counting.
Allow the breath to return to whatever rhythm feels natural.
Take a moment to bring your attention to the sounds you hear around you.
Notice how your body is feeling.
How does your mind feel?
When you are ready,
You can open your eyes and have a stretch.
Enjoy your morning with calmness and just ease into your day.
