Good morning.
This practice can be done while you're still in bed.
As soon as you wake up,
Infusing your day with mindfulness and preparedness for the unexpected,
Your eyes may remain closed.
As you transition from the state of restful sleep to waking consciousness,
Gently begin to move and stretch,
Allowing your body to awaken with gentle care.
Tune in to the sensations that arise as you stretch your limbs,
Arch your back,
Wiggle your fingers and toes,
Noticing subtle shifts in energy and the awakening of your muscles.
With each movement,
Bring your attention to the physical sensations in your body.
Feel the warmth and tingling as your circulation begins to increase.
Notice the gentle stretch and release of tension as you elongate your muscles,
Paying attention to any areas of discomfort or tension,
Just allowing yourself to notice them and soften a bit with each movement.
As you're engaging in this movement,
Be present in this moment,
Just noticing how your body responds.
This gentle awakening of your body and mind can set the tone for the rest of your day.
It prepares you to be fully present and open to the experiences that await you.
By starting your day with this mindful movement and stretching,
You invite a sense of vitality and aliveness into your being,
Readying yourself to embrace the unexpected with a grounded and centered presence.
Take your time savoring the connection between your body and mind.
Gently increase the range of motion as you feel comfortable,
While also honoring any limitations or restrictions that may be present for you.
Gently shift your focus to your breath.
Breath is our ever-present anchor that grounds us in the here and now.
As you bring your attention to your breath,
Just notice the gentle rise and fall of your belly or chest,
Or the subtle sensation of air passing through your nostrils.
Just take a few slow,
Gentle,
Intentional breaths,
Allowing each inhale to be a conscious invitation to wake up to the possibilities of a brand new day.
With each inhale,
Feel the coolness of the air entering your nostrils,
Filling your lungs with fresh oxygen.
Sense the expansion of your chest and abdomen as you fully receive each breath.
As you exhale,
Notice the warmth and release as you let go of stale energy,
Allowing it to be released with each breath.
Just embrace the natural rhythm of your breath,
Effortlessly flowing in and out,
Reminding you of the continuous cycle of life and the present moment.
Let the rhythm of your breath become a source of grounding and centered awareness.
As you get ready to rise from your bed and begin your day,
Make a conscious effort to maintain a level of mindful presence.
It's very easy to slip into autopilot as we go through our daily routines.
Staying attuned to those moments when you lose your presence and become entangled in automatic patterns.
It could be during a meeting,
A challenging conversation,
Or when performing those everyday mundane tasks.
When you notice,
Take a pause,
Reconnect with your breath.
Use it as an anchor to bring yourself back into mindfulness.
Also,
Use your breath as a tool to let go of judgments or self-criticism,
And instead making space to offer yourself compassion and understanding.
Remember,
The breath is a reminder that each moment is an opportunity to begin again,
To return to a state of mindful awareness and open-heartedness.
You have awakened to a day filled with opportunities and possibilities,
And as you breathe consciously,
You affirm your presence and readiness to engage with the world around you.
Allow this simple act of breathing to be a reminder of your capacity to be fully present,
Grounded,
And open to everything that unfolds for you throughout the day.
Practice being open and receptive to the unexpected.
Notice the beauty in the little details,
The moments of serenity,
The hidden gifts that can emerge from the unpredictability of life.
When we cultivate an attitude of curiosity and gratitude,
It helps us to recognize that even when we are challenged,
Even when we are struggling,
There are opportunities for growth,
Learning,
And deepening our self-awareness.
There are three heartfelt intentions to bring mindfulness to your morning routine and the hours that lie ahead.
I approach each moment with openness and curiosity.
I navigate the day's challenges with grace and resilience.
I am grounded and connected to my authentic self.
Intentions help us to recognize the power and potential of being fully present and open to the richness of each moment,
Embracing whatever arises with curiosity and compassion.
Take a slow,
Deep,
Gentle breath in and out.
Gently open your eyes.
Carry this mindfulness you have cultivated into your day,
Infusing your actions with presence and purpose,
Your responses with kindness and an openness to the wonders that
