2-Minute Morning Ritual

By taking just two minutes each morning to mindfully breathe, tune in to our bodies and practice gratitude, we can intentionally start our day grounded, centered, peaceful. This works for all experience levels of meditation, from beginners looking for a simple starting point to experienced practitioners.

Transcript

Hello.

The idea here is to elevate a part of our morning routine to a ritual.

This could be any part of your morning routine,

And if you don't have a morning routine,

This could be a great way to start one.

For my ritual,

I'm going to think about pouring myself a cup of tea or coffee in the morning and getting ready to drink it.

So let's start with three deep breaths.

Let's get comfortable.

Let's sit up straight.

We're going to breathe in through the nose,

Deep into our belly,

And out through our mouths.

Feel your body relaxing.

Letting go of any tension.

Feel the ground beneath your feet.

Feel your butt on the ground or on a couch or a chair.

Feel your hands.

Perhaps they're resting in your lap or on a table or holding a warm mug.

Feel that tension in your muscle or any sensitive spots,

Aches.

Feel them release.

Feel the temperature of the air around you.

Listen to any sounds.

Make no judgments.

Just observe.

We're tuning into right now.

There is no yesterday.

There is no tomorrow.

There is just this eternal moment.

Now let's take a moment to practice gratitude,

To be thankful for all the people in your life,

For the places like your home and things that you hold dear.

We can be grateful for the people who made this cup,

Who harvested the coffee beans,

Who roasted the coffee,

Even the people who stocked the shelves.

Everyone who made this cup of coffee,

This moment possible,

We're all connected and we can be thankful for everything that we have.

And this ritual can happen over the course of one or two minutes each morning.

If you have more time,

Take more time with your breath or tuning into your body or practice in gratitude.

You could do it at the same time each morning in the same way or slightly different if you'd like.

The point is to take a moment to pause and ground yourself before starting each day.

It can be an entry point for those beginning meditation or for those with experience who want to start their day intentionally.

Thanks for sharing this time with me.

Enjoy your morning ritual and have a wonderful day.

Reviews

This just hit the spot for me this morning. Thank you.

Namaste

Excellent. Thank you ! So good, so simple, so effective !

Short,sweet,and very effective!

Simple • Practical • Perfect✨✨

Thank you for this appreciative start to the day Henry, Namaste 🙏🏾☀️

Wonderful 2...3 minute scan / grounding / gratitude meditation. Thought of the dairy cattle 🐄 that provided milk for my coffee. Will replay during day for a quick break.

BTW, I grew up in Amherst.

Have a good day,

Dave🙏

Great way to bring mindfulness to even a brief moment!

Terrific reminders.

Just right, bright snd energising. Thank you 😊

Thank you for this short and simple yet effective way to set the day. Had just a moment today and this was perfect for that moment.

Very nice, Thank you 🙏🏽

Love this!! A wonderful way to start the day mindfully with gratitude. Thank you!! 🙏🏻💫🤗✨