Everyday Practices
Before the Day Begins
For Starting the Day With Yourself
US$6 6 practices · 11 tracks · listen or download
Get the pack · US$6Most mornings, the day gets to us before we get to it. The phone, the to-do list in our heads. By the time we look up, we’re already running, and we haven’t checked in with ourselves once.
When we give ourselves a few minutes first, we can meet the day from a more grounded place. The to-do list can wait. We arrive in the body, notice the breath, and choose how we want to be today, before the mind decides for us.
These practices are short morning rituals, some of them my own. A few are about softening into the body and the breath. Others are about intention, like reflecting on what you’re grateful for, or finishing the sentence ‘Today I choose to be…’
There are six practices here, including a set of simple standing stretches and one on kindness. Four of them also come in shorter versions, for the mornings when time is tight.
What’s inside
May My Day Start With Me
3 versions
Full version · 13 minShorter version · 10 minSoftening only · 6 min
For giving the first few minutes of the day to you. You soften the body part by part, then notice what you can see behind your closed eyes and the rhythm of your breath. Then you picture today with one micro moment in it, of meaningful connection, patience, fun or creativity. It ends with finishing a sentence: ‘Today I choose to carve out a little micro moment for myself…’ The shorter version has fewer micro moments and no closing sentence. The micro version is the softening and the breath.
Starting the Day With Intention
2 versions
More pauses · 11 minFewer pauses · 7 min
For setting your intention before the day gets going. It’s one of my own morning rituals. After a full breath, you drop your shoulders and form a half-smile, ‘like the Mona Lisa.’ Then you reflect on three things you’re likely to come across today that you’re grateful for, asking of each one, ‘Why is this important?’ You picture the morning and the afternoon, and finish the sentence ‘Today I choose to be…’ Both versions have the same words. The longer one leaves more time between them.
This Is Everything
2 versions
Full version · 5 minShorter version · 3 min
For a short, simple start. With your eyes closed if you like, you take in everything around you and inside you, ‘like a sponge to water.’ Then you listen to the sound of your breathing, and feel where you notice the breath most. It ends with a few words for the day: ‘Today I choose to hold myself lightly. Today I choose many moments of meaningful connection.’ The shorter version leaves out the sound of the breathing and goes straight to where you feel it.
Starting My Day
7 min
For starting the day with a little intention. This one is spoken in the first person, so the words become yours: ‘Today is a special day for me. This is me, starting my day.’ You bring to mind what you want to do and how you want to be today, and picture your future self living those qualities. Then a few questions, like ‘How might somebody else benefit?’ It ends with appreciating ‘this special day, for me.’
A Simple Morning Stretch
9 min
For waking the body up before the day starts. Standing with your feet apart, you shake out your arms and legs. Then I talk you through four simple stretches with the breath: reaching up to the sky, pushing your hands out in front, a side stretch with your fingertips on your ears, and reaching down towards your toes, only as far as feels comfortable. It ends with the cool air coming in and the warm air going out, and the sentence ‘Today I choose to be…’
Kindness
2 versions
Full version · 13 minShorter version · 7 min
For starting the day with a reminder that everyone needs kindness, you included. When times are tough, the mind doesn’t naturally turn kind, and we get hooked by unkind thoughts. Then you recall a time you were kind to someone, and notice how kindness goes both ways, with well wishes like ‘May you be well’ and kind words like ‘I am here for you.’ It ends with choosing one small gesture of kindness for someone as you start your day. The shorter version ends before those closing intentions.