A MORNING RITUAL (before anything else)

Duration: 8–12 minutes

Purpose: To arrive before the day begins to ask anything of you.

1. Arrival (2 minutes)

Sit or stand quietly. No phone. No music. No intention to meditate. Let the body wake up on its own. Feel the weight of yourself being held by the earth. Nothing to fix. Nothing to prepare.

2. Grounding the Body (2 minutes)

Place one hand on the chest, one on the belly. Notice the breath as it is. Do not change it. If the mind wanders, gently return to sensation.

3. One Line of Prayer or Orientation (1 minute)

Choose one sentence and use it every morning for a season.

Examples:

“I am here.”

“I place this day in loving hands.”

“May I meet what comes with presence.”

“Let me be guided, not driven.”

Say it once. Let it settle.

4. Gentle Stretching (3–5 minutes)

Move slowly—no goal, no form to get right.

Simple suggestions:

Roll the shoulders

Stretch the arms overhead

Gently twist the spine

Bend forward and hang

Stretch the neck softly

Let the body decide when to stop.

5. Closing (optional)

Take one breath with awareness. Then begin the day.

A Word to The Wise

This is not about discipline or performance.

It is about relationship—with the body, the breath, and the quiet wisdom already present. If a day is missed, nothing is lost. Begin again the next morning.

Nigel Lott teaandzen.org

Meditation Sans Frontieres 501 (C) 3 Non Profit Charity TAX EIN 81-3411835