Good morning.
While you are still lying in bed,
Slowly coming back from your night's sleep,
Bring your awareness to your body.
You can keep your eyes closed or open them without focusing on anything.
And I'm inviting you to set the intention to be present here in this moment for the next few minutes and to devote them to yourself.
Absolutely everything can wait.
And now,
Let's bring your attention back to your body sensations.
To the sensations on the skin,
The temperature,
The air flow.
What can your body feel now?
Can you feel the touch of the bedclothes on your skin?
Where in your body can you feel the awakening?
What sensations are there in your feet?
Are they warm or cold?
What sensations are there in your hands?
Become aware of your palms and your fingers,
From the pinky to the thumb.
What sensations are there in your head?
Is it heavy or light?
And when you feel that you are ready,
Slowly put your one hand on your belly and another one on your chest.
And try to feel your breath.
And exhale.
And the next inhale.
Can you feel it in your belly or in your chest?
Maybe in your nose or in your throat.
And now,
Let's make a bit deeper inhale and a deeper exhale.
You can repeat it a couple of times.
If you want,
On every exhale you can add a little sigh of relief to let go any tension that is left in your body after the night's sleep.
And now let your body breathe in its natural rhythm.
If you have noticed any thoughts in your head that's absolutely normal because there is a new day in front of you,
There is no need to stop them or to try to get rid of them.
Just let them be like some sounds of a TV or a radio in the next room.
You don't have to follow your thoughts.
Just let them appear and disappear,
Focusing on your body sensations or your breath.
This time is just for you.
There is no need to do anything or to be anything.
Let's make one more deep breath in and a deep breath out.
And now start noticing some sounds around you.
Maybe they are the sounds of your breath or some voices of other people in their next room or outside.
Or maybe there is a complete silence.
Become aware that the world around you is starting its day,
That it's become alive.
And now I'm inviting you to set the intention for the day.
It can be absolutely everything.
There are no right or wrong intentions.
For example,
Be compassionate to yourself or bring your attention to your body sensations a couple of times during the day,
Or just letting yourself be.
And now maybe you would like to stretch a little bit,
Letting your body become more weakened.
Your hands,
Your legs,
Your neck,
Your back,
Your chest.
And when you are ready,
Slowly open your eyes and let yourself start this day mindfully.
There is no need to rush.
Slowly get into the seated position.
Notice if there are any differences in your body.
Put your feet on the floor and feel the support of the floor of the ground below you.
And wish yourself a good morning.
This is the end of our practice.
And I hope you're going to have a good day.
