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MeditationEarly Mornings

Early Mornings

Whether you are a morning person or not—and whether you feel as fresh as a daisy first thing or slow and groggy—here’s a visualization technique to start the day on the right foot, leaving you feeling clearer and brighter, moving into your day with a sense of lightness and ease.

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So make sure that you're sitting comfortably. Preferably sitting upright and preferably away from the bed just a separate kind of night and night and day. I'm gonna how early in the morning. It is right now. So I like you to set yourself up. your eyes open, aware of the space around you. And then when you're ready, just beginning with some nice, big, deep breaths, breathing in through the nose and out through the mouth. So as you breathe in as always noticing how the body expands as it fills with air, noticing how the muscles soften as the body exhales. At the same time as you breathe in, breathing in the ideas, sense of breathing in a new day. As your exhale sense of letting go of the nighttime and night before past. So breathing in, noticing as the body expands, breathing out noticing how it soften and with the next out-breath just gently closing the eyes. So even with the eyes closed, even though it's early in the morning. Maintaining that sense of attention wakefulness in the mind. And just take a moment to notice feeling of gravity the body pressing down, against the seat beneath you, the feet on the floor and the weight of the hands and the arms, resting on the legs. So just grounding the mind, take a moment to wake up the senses as well, to become more aware of the senses. Noticing if there's any sounds around you right now. Just allowing those sounds to come and go. Noticing if there's any smells. Noticing the sensation of, of touch, not just the body against the seat of the floor beneath you, perhaps a close against the skin. Perhaps, the hair against the skin, You can even take a moment to notice if there's a particular taste in the mouth. So just bringing the mind into the body into the senses, as the body begins to wake up. And just take a moment to notice how you feel, how you've woken up this morning, whether there's a sense of heaviness in the body of lightness. Just acknowledging it at this point. Noticing if there's a sense of movement or restlessness or whether the sense of stillness in the body this morning. And we're just going to gently scan down through the body. You can either do this quite slowly and I'll lead these for it. Or you can scan down little bit quicker, especially if you're still feeling quite tired. Sometimes it can help to sort of scan three or four times instead of just once. And to do it a little more quickly but just even the scanning down, noticing any areas that feel perhaps a little uncomfortable. Also any areas that feel particularly relaxed and at ease scanning all the way down to the toes. Just taking a moment as well, to check in on the breath to notice how the breath feels this morning's as breath different each...


Duration3-10 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

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  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

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  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

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  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

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  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

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