This is an intentional, yet simple way to begin your day. Let’s start here. Do this every day for the next week and awaken to your self-care,  meditation practice. For now, this is all there is to do for the next week. Hopefully, you have prepared your meditation space. If you are inspired, go to it and spend time in this sacred place you have created. Breathe, journal and feel the connection of body, mind, heart, and spirit. You are well on your way to this tremendously courageous journey, welcome home!

Practice: Morning Reflection
This practice is a gentle introduction to meditation. It does not take on the structure of a sitting practice but helps you release the urgency of jumping out of bed before taking the time to reflect. It will give you an understanding of how important it is to pause before losing yourself in any activity. It will connect you with the vital systems of your life, your breath, your heartbeat, and the energy of your navel center. Don’t underestimate the potency of this simple practice! Devote yourself to it and journal your discoveries. You’ll be amazed at how much you’ll learn.

To do the practice:
In the morning before you get out of bed, lay still and place your right hand on your heart and your left hand on your belly. Breathe deeply, filling your lungs and expanding your torso as you inhale and pulling your navel back to your spine as you exhale, emptying your lungs. Notice your breath. Does it flow easily? Is there any restriction? If so, where in the body do you feel the restriction? How does taking this time, feel to you? What ideas float into your head as you breathe? What emotions fill you? Practice this for six rounds of breath (an inhale and an exhale counts as one round) before you get out of bed.

  1. Swing your legs over the bed, letting your feet either dangle or rest on the ground. Pay attention to the lengthening of your spine. It is important to have a strong, lengthened spine to support the energy in your body so you can feel the healing benefits of this breathing exercise.
  2. Visualize a place that makes you feel safe, centered, and grounded. Bring three more rounds of breath to that feeling of safety. You may visualize what that place looks like, or it might just be a feeling. Whatever it is, fully experience what shows up. Close your eyes, put your hands on your heart and give gratitude to yourself for making time in your day to do this practice.

Practice this every day for a week and notice the difference it makes in your life. Note the benefits and the struggles you encounter in your journal. If you feel ready for it, keep going with the practice beyond the week, with the ultimate goal of completing the practice every morning for forty days in a row.