Good morning.
Welcome to a new day.
Take a moment now to arrive.
Notice where your body is this morning.
For the next few minutes there is nowhere to get to,
Nothing to organize,
Just a few minutes to be here for yourself.
Maybe you are seated on a chair or the floor,
Maybe you are lying down.
Make yourself comfortable.
You can close your eyes or if you prefer keep them softly open with a downward gaze.
Begin to notice your breathing,
The breath moving in.
There's no need to change it,
Simply notice the cool air moving in through the nostrils and the warmer air moving out.
With each exhale allow the body to settle a little bit more.
And if the mind wanders that's fine,
When you notice it just gently return to the breath.
Now bring these words to mind with each inhale and exhale.
Breathing in,
I'm awake.
Breathing out,
There's no need to force a smile.
With the out breath the face can soften or maybe allow the corners of the mouth to turn upward into a gentle smile.
Breathing in,
I'm awake.
Breathing out,
I smile.
Continue this for a few rounds of breathing on your own.
Now notice how you are arriving into this day.
What do you notice in the body?
What's present emotionally or mentally?
Whatever you find,
Acknowledge it.
There is no need to judge it or change it.
This is how the morning begins today.
If there's lingering tiredness,
Let it be here.
If there's uncertainty or tension,
Let that be here too.
You don't need to push it away in order to have a good day.
You can quietly say to yourself,
This is where I'm starting from today.
Take a slow breath in and let it settle in.
This is where I'm starting from today.
Now widen your awareness slightly.
Notice that alongside whatever is present for you,
Emotionally,
Physically,
Mentally,
Notice that you are also breathing.
Notice that you are here.
You don't need to decide how the whole day will go.
Just how you want to meet the next part of your day.
And with that in mind,
Bring into awareness one simple thing you're grateful for this morning.
It might be taking these few minutes for yourself.
The morning light in the room.
The presence of a loved one,
Maybe a pet.
Or simply the chance to begin a new day.
Notice what happens in the body as you acknowledge this thing that you're grateful for.
Return once more to the breath.
Now saying to yourself,
Breathing in,
I'm out.
I smile.
Take another two rounds of breathing like this.
This simple phrase can be used anytime throughout the day.
Anytime you pause,
Anytime you remember to breathe and notice the breath.
Now start to become aware of the room again.
The sounds around you,
The light,
The feeling of your body where it rests.
This is a practice you can return to each morning to cultivate mindful awareness.
And when you're ready,
You can open your eyes and begin your day.
