Welcome.
Good morning.
Before the phone,
Before the emails,
Before the world starts moving,
Take this time to arrive in your body and set a tone for your day.
Sit or lie in a position that feels easy.
Close your eyes or let them soften.
Take a few deep breaths in through the nose,
Out through the mouth,
And let your shoulders drop each time you exhale.
Notice your body waking up.
Scan from the crown of your head down to your feet.
No need to change anything,
Just noticing.
If you find tension,
Breathe into that space.
Maybe let the breath soften it even just a little.
First,
We'll open the breath.
Inhale gently into your belly for four,
And exhale for four.
In for four,
And out for four.
And just continuing like this for a few breaths,
Opening the breath.
Inhale,
Finding space.
Exhale,
Softening.
Inhale,
Nourishing.
Exhale,
Surrendering.
And now we'll build a little energy.
Inhaling a little deeper,
Filling the belly and chest for four,
And exhaling out the mouth with a sigh.
Filling the belly and chest for four,
And exhaling with a sigh.
Just continuing like this.
Energizing inhale.
Easy exhale.
Finally,
We'll center,
Inhaling for four,
And exhaling for four.
Holding for two,
Exhaling for six,
And holding for two.
Inhale for four,
Hold for two,
Exhale for six.
Pause for two.
Continuing inhale for four,
Hold for two,
Exhale for six,
Pause for two.
And continue in the steady rhythm for another minute or so.
Now,
Releasing the count.
Place one hand on your chest,
One on your belly.
And ask yourself quietly,
What do I want to carry into today?
Not a to-do list,
But a way of being.
Perhaps patience or focus.
Or openness.
Take a slow breath in,
Imagining that quality filling your body.
Exhale,
Imagining it spreading out into your day ahead.
Slowly,
When you're ready,
Open your eyes.
And carry this tone forward.
