What is the very first thing you do when you wake up?
For many of us it is grabbing the phone, running through the to-do list or leaping up because someone is calling from the next room. The day starts in a rush and somehow never quite slows down.
This week, why not take 15 minutes for a little hygge moment and breathe slowly before you start your day? A few calm breaths can set a softer tone for everything that follows.
Still in your pyjamas is perfect.
Make it cosy
The night before, set up a few simple things:
- Your alarm set 15 minutes earlier than usual
- Your phone charging across the room, not by the bed
- A cardigan or dressing gown within easy reach
- The curtains open a crack to let in the morning light
- A glass of water on the bedside table
Your 15 minutes of slow breathing
- Stay where you are. When you wake, resist jumping straight up.
- Sit up softly. Prop yourself against the pillows and pull the duvet round you.
- Breathe in slowly. Count to four through your nose and feel your belly rise.
- Breathe out longer. Let the air go gently through your mouth for a count of six.
- Keep the rhythm. Carry on for a few minutes, letting each breath be a little slower than the last.
Slow it right down
There is no special skill to this. You already know how to breathe. You are simply choosing to do it on purpose, before the world gets its say.
As you breathe, try to notice:
- The cool air coming in and the warm air going out
- The early morning sounds outside your window
- How your jaw and shoulders soften with each out-breath
- The light slowly brightening in the room
Finish gently
Before you get up, think of one small thing you are looking forward to today. Then swing your legs out of bed and start your day at your own pace. If you enjoy little pauses like this, you might like reading about the power of a 15-minute pause.
You could also:
- Do a few slow breaths again before you leave the house
- Breathe by an open window to feel the fresh air
- Follow your breathing with a slow cup of tea
- Put a little note by the bed to remind you each morning
Your 15-minute challenge
Tomorrow morning, give yourself 15 minutes.
Leave your phone alone. Sit up in bed. Breathe slowly.
Then step into the day feeling calmer than you usually do.
It does not have to be yoga. It does not have to be a sunrise.
It just has to be tomorrow morning.
A gentle start makes for a gentler day.
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