Meditation · Focus
Morning Light
Aya Fujimoto · 10 min
10:00
remaining
What to do, minute by minute
1. Settle in
0:00–2:00Sit or lie down somewhere you won't be disturbed. Let your shoulders drop, close your eyes or soften your gaze, and take three slow breaths.
2. Follow the breath
2:00–4:00Breathe in for a count of four, out for a count of six. Let the out-breath be longer than the in-breath — that's what calms the nervous system.
3. Scan and release
4:00–6:00Move your attention slowly from your jaw to your shoulders, hands, belly and legs. Wherever you find tension, breathe into it and let it go.
4. Rest in stillness
6:00–8:00Stop steering. Let thoughts come and go like passing traffic — when you notice you've wandered off, that noticing is the practice. Return to the breath.
5. Come back gently
8:00–10:00Deepen your breath, wiggle your fingers and toes, and open your eyes slowly. Carry a little of this quiet into whatever comes next.
A slow breathing practice to meet the day with a clear, unhurried mind.
Settle into a comfortable seat. Let the breath arrive on its own, without shaping it. Notice the first light behind your eyelids. Follow four counts in, six counts out, and let each exhale set something down.