EASY MORNING PRACTICES
For Guide 2, your exercise is to try easy exercises to practice mindfulness and meditation in the morning.
EASY MINDFULNESS PRACTICE
You may have seen that we have set this as a small exercise before. Mindfulness doesn’t have to be overwhelming; it can be as simple as being present in the moment whilst doing an everyday task – this way you don’t feel that it is taking up any time. You can practice mindfulness while you are brushing your teeth. Within this task, really bring yourself into the present. Focus on the task at that exact point, notice yourself brushing your teeth, the feeling, your actions, be present in that exact moment, understanding your exact feeling. This can help calm you for the day and introduce a tone where you are already starting to belong in the present.
EASY MEDITATION PRACTICE
- Find a comfortable place and position – this could be sat up straight on a chair, crossed legged on the floor. Find a position you can sit comfortably in with minimal movement and distraction.
Get settled, relax your hands and arms. If you are using a timer set this up now. Relax your face and chin
- Breathe Deeply – you can close your eyes or simply gaze, but start taking deep breaths. Breathe in through the nose and out through the mouth
- Check in on yourself – gently observe your posture, body, and how you are feeling. Feel the weight of your body, feel your arms, legs and head, feel yourself resting. Acknowledge your other senses, notice anything about your surroundings.
- Bring yourself back to your body – slowly scan your body and turn your mind inwards. Observe any tension or discomfort, don’t try and change, just take note.
- Notice your thoughts – simply notice how you are feeling and what you are thinking. Do not try to unpin or alter your feelings, simply acknowledge them without judgement. Do not worry of there is nothing obvious in your thoughts.
- Recognise why you chose to spend this time in meditation – think on why you are sitting, your expectation or need. Take a moment to love and appreciate why you started this practice and how you want to feel for the rest of the day.
- Bring it back to your breath – observe how you are breathing in this moment. Focus on the quality of your breath, count your inhales and exhales in a slow, natural movement. If your brain starts to wander, try and bring it back to your breathing by focusing on the number of breathes again.
- Simply be – spend a few seconds just sitting. You may feel a rush of thoughts or feelings, or you may feel yourself completely calm. Whatever happens just sit with your feelings, mode and tone before you set off on the rest of the day.