Welcome to the morning reset practice.
Thank you so much for taking out the time to be with yourself in this spacious and intentional way.
So let's start with the first step,
Refresh your mind.
We'll start by checking in,
What kind of posture would support you in your practice today.
If you find that you're feeling sleepy,
Tired,
Try maybe standing or even walking for this practice.
Then if you find that maybe your body needs a little more rest and nurturing,
In which case you could come to a comfortable sitting or even lying down posture.
Once you've settled into a posture that feels supportive this morning,
Just lowering or closing your eyes,
Whatever feels appropriate,
And inviting your attention to turn inwards.
Becoming aware of the fact that you're breathing.
Allowing your full care and attention to every in-breath,
To every out-breath and even the spaces in between.
No need to rush or change your breath in any way.
Just allowing your breath to enter your body,
Move in your body the way it wants to,
And then leave your body at its own pace.
Now finding one place in your body where you can feel your breath most clearly.
It may be that you feel the breath in the nostrils,
The touch or the tingling of the breath moving in and out of your nostrils.
You may choose to feel your breath in your chest,
So as you breathe in you can feel the chest expanding.
As you exhale,
The relaxation in the chest.
You may choose to feel your breath in your abdomen.
As you breathe in,
Your abdomen rises.
As you exhale,
It relaxes.
So finding that one place where your mind naturally wants to rest,
And then giving your full care and attention to the direct sensations of breathing there.
When you notice that your mind has wandered away,
Which it will,
Just coming back without giving yourself a hard time.
Returning back to your breath,
To the direct sensations of breathing,
That one place in your body.
Check in with the quality of your mind and body right now.
If you find there is striving or you're trying too hard to be present,
Then just softening your breath,
Softening your body.
If you find your mind is zoning out or sleepy,
Then opening your eyes,
Making your breath more conscious,
Maybe even straightening your spine a little bit.
Just move into the second step in our morning reset to disrupt the defaults.
In this step,
We'll be realigning with our intentions.
From this very spacious quality in your mind,
In your body,
Just asking yourself,
What are my intentions for today?
Not trying to think about it too much,
Just asking the question and allowing whatever is emerging for you,
Whatever thoughts,
Even maybe feelings,
Silent words,
Whisper,
Whatever is emerging,
Just listening in to your intentions for how you want to show up today.
Maybe in your relationships,
At work,
In school.
Whatever is coming up naturally for you,
Just allowing for that to show up in your practice today.
Some suggestions for intentions might be to be more patient,
To be kinder to yourself.
Maybe you'd like to bring more focus or purpose in your work.
Opening your mind,
Your body,
Your heart,
And listening in to what are the intentions that you'd like to invite in right now to guide you through your day.
Noticing what thoughts or feelings are coming up,
Maybe there's some kind of resistance or doubt.
Just noting if there's any kind of default thinking or habits of the mind that might be surfacing and just looking at them with kindness and seeing if we can invite all of you into this practice without resisting,
Without clinging.
Just create the space for it all.
With each in-breath,
Creating the spaciousness to allow all kinds of thoughts and resistance and encouragement and enthusiasm,
Whatever is happening for you right now,
Breathing in,
Creating that space.
As you exhale,
Letting go of any resistance,
Tension,
Anything that you don't need to hold on to right now,
Just letting it go.
And the last step of this practice,
Taking skillful actions,
Committing to one action you can take today to act on your intention.
So if your intention was to be kind,
Just bringing to mind one relationship where you can bring kindness.
Or if your intention was to be patient,
Just committing to showing up patiently towards your project,
Towards your relationships.
Or if your intention was to be more focused,
Just bringing to mind one action,
One project,
One interaction where you will bring in your full presence and focus.
Taking this time to commit to one action that's aligned with your intentions.
In a few moments I'll be ringing the bells to end this practice.
If you like,
You can continue to journal for a few moments after the bells.
Or as you open your eyes,
Allowing your thoughts,
Your speech and your actions throughout your day to be aligned with your intentions.
Thank you for your attention.
May this practice be for our benefit and for the benefit of all beings.
