Morning Light

Begin by finding a comfortable position.

You may sit upright on a chair, on a cushion, or at the edge of your bed. Let your feet rest firmly on the floor if that feels natural. Place your hands on your thighs or in your lap.

Allow your spine to lengthen without becoming rigid. Let your shoulders settle. Soften your jaw. Relax the small muscles around your eyes.

If it feels comfortable, close your eyes. Or lower your gaze toward a quiet point in front of you.

Notice that you are here.

Notice the surface supporting your body. Feel the weight of your legs. Feel the contact beneath your feet, your seat, and your hands.

There is nowhere else to be for these next few moments.

Begin by taking a slow breath in through your nose.

Let the breath leave gently through your mouth.

Again, breathe in through your nose.

And breathe out through your mouth, allowing the shoulders to drop a little more.

Now let your lips rest together, and allow the breath to move naturally through your nose.

Do not try to make it deep right away. Simply notice the next inhale as it arrives. Notice the next exhale as it leaves.

Feel where the breath is easiest to sense.

Perhaps you notice cool air at the nostrils. A slight movement in the chest. A gentle rise and fall in the abdomen.

Choose one place to rest your attention.

Stay with that one clear sensation.

Breathing in, feel the beginning, middle, and end of the inhale.

Breathing out, feel the beginning, middle, and end of the exhale.

Let each breath complete itself before the next one begins.

Now begin to lengthen the breath very slightly.

Breathe in for a slow count of four.

One. Two. Three. Four.

Breathe out for a slow count of five.

One. Two. Three. Four. Five.

Again, breathe in.

One. Two. Three. Four.

And breathe out.

One. Two. Three. Four. Five.

Continue at this easy pace.

The count is only a guide. There is no need to strain or fill the lungs completely. If a shorter breath feels better, let it be shorter.

As you inhale, allow the ribs to widen gently.

As you exhale, feel the body settle into its support.

In for four.

And out for five.

A steady inhale.

A smooth, unhurried exhale.

Let the breath be quiet. Let the face remain soft.

If you notice tension in the forehead, loosen it.

If the tongue is pressing against the roof of the mouth, let it rest.

If the hands are gripping, allow the fingers to uncurl.

Keep returning to the simple rhythm of breathing.

You may notice thoughts about the day ahead. Plans may appear. Tasks may begin arranging themselves in your mind.

This is natural.

You do not need to push those thoughts away. Notice that thinking is happening, then return to the physical feeling of one breath.

The coolness of the inhale.

The warmth of the exhale.

The widening of the ribs.

The settling of the body.

Each return is part of the practice.

Now release the counting, and let the breath find its own pace.

Keep the exhale soft and complete.

Imagine the morning light gradually entering a room. It does not rush. It reaches one surface, then another. Shapes become easier to see. Edges become clear.

Let your attention work in the same way.

Bring awareness to your whole body sitting here.

Feel your feet.

Feel your legs.

Feel your seat and lower back.

Feel your chest and shoulders.

Feel your arms, hands, neck, and face.

Take in the body as one steady shape, breathing.

Now narrow your attention again to the breath.

For the next few cycles, quietly mark each exhale with a number.

After the first exhale, think one.

After the next, think two.

Continue up to five, then begin again at one.

One breath at a time.

If you lose your place, simply begin again at one. Nothing has gone wrong.

Let this be a gentle way of gathering the mind.

Inhale.

Exhale. One.

Inhale.

Exhale. Two.

Continue quietly.

Notice how attention may drift toward a sound, a memory, or an expectation.

Acknowledge it briefly.

Then feel the next inhale.

Feel the next exhale.

And return to the count.

There is no need to hurry toward focus. You are practising the return. Again and again, the mind wanders, and again and again, you guide it back.

Now let go of the numbers.

Take a slightly fuller breath in.

Let it out slowly.

Ask yourself, very simply, what deserves your attention first today?

Do not search for a perfect answer. Notice what comes to mind.

Perhaps it is one task. One conversation. One small act of care. Let it be specific and manageable.

Hold that one thing lightly in your awareness.

As you breathe in, feel the body becoming alert.

As you breathe out, release the urge to do everything at once.

Inhaling, awake and steady.

Exhaling, clear and unhurried.

Take two more breaths this way.

A smooth breath in.

A long breath out.

One final, comfortable inhale.

And an easy exhale.

Begin to notice the room around you.

Hear the sounds near and far.

Feel the temperature of the air against your skin.

Feel the support beneath you.

Gently move your fingers and toes. Roll the shoulders if that feels good. Let a little more light reach your eyes.

When you are ready, lift your gaze or open your eyes.

Pause before moving on.

Carry one clear point of attention into the morning.

You do not need to meet the whole day at once.

Meet this breath.

Then this moment.

Then the next.