From the course: Mindfulness Practices
Practice: Morning mindfulness
- Mornings are a very valuable time and a good morning routine can truly make a difference in our day. Good morning routines have three components. You move and stretch your body. You focus your mind for clarity. And you connect with what helps you build positive energy for the day. We can try all three of these in our morning practice. Find a quiet space. Shut off distractions. Sit comfortably, relaxing your shoulders, your feet on the floor. Close your eyes or soften your gaze. We will inhale through the nose and exhale through the mouth. Put your hand on your belly below your navel. Feel your belly rising as you breathe in and softening as you breathe out. Let's start. Inhale, 2, 3, 4. Exhale, 2, 3, 4. Inhale, 2, 3, 4. Exhale, 2, 3, 4. Now, feel your feet on the floor. Notice how they're supported. Take a deep breath and move your awareness from your feet to your calves. And now to your knees. Taking a deep breath in, move your awareness to your upper leg. As you breathe out, release any tension you're feeling. Now let's move to your hips and your glutes. Imagine as you breathe in you're opening up space in the muscles. Breathe out. Shift your awareness to your torso, your chest, your back, your shoulders, your neck. As you breathe in, open up your torso. Breathing out, release any tension. Next your arms. Stretch them up and out. Taking a deep breath, opening up and creating space for more breath. Breathe out as you lower your arms. And now your jaw and neck. Relax and soften. As you continue to breathe deeply bring to mind what you feel grateful for. It can be something simple like getting a good night's sleep or taking the time to stretch and feel good in your body. Perhaps it's a moment of laughter or connection. Take a moment and savor the feeling. If you can't find gratitude this morning, be present to what you are feeling. Acknowledge it without any judgment. Now, as you look forward to your day, imagine yourself in the most important moments. How would you like to show up? What would it be like to feel inspired, to feel present, to feel relaxed in the face of challenges? What contributions are you looking forward to making? What's your positive impact on others? You can pause this if you'd like to continue the practice longer. (gong gonging) When you're ready, open your eyes. Take a moment to savor starting the day with this practice. You might even want to put it on your calendar for the next seven days. Until the next time, my friends.
Practice while you learn with exercise files
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Contents
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Calm the mind and release stress1m 59s
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Practice: Calm the mind4m 57s
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Improve focus1m 53s
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Practice: Improve focus3m 21s
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Grow self-awareness2m 5s
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Practice: Grow self-awareness3m 45s
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Find meaning at work1m 43s
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Practice: Find meaning at work3m 29s
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Manage your inner critic1m 40s
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Practice: Manage your inner critic3m 44s
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Grow self-confidence1m 43s
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Practice: Grow self-confidence4m 22s
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Cultivate joy1m 38s
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Practice: Cultivate joy3m 42s
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Practice: Morning mindfulness4m 23s
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Practice: Evening mindfulness4m 51s
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