Practicing this mindful meditation upon waking on a daily basis can set you up for a more positive, intentional day. The practice does not have to take long. In fact if you’d like this practice be done in 30 seconds or less. If you’d like to add to it, add some stretching and breathing exercises.
Before you fully open your eyes, take a breath in. Pause. Notice the sounds around you, without judgement. As easily as thoughts come into the mind allow them to exit. Notice what it feels like to lay flat on your back. Notice what the breath feels like as it moves effortlessly in and out through the nose.
Notice what you feel in the body. Notice the sounds around you.
Now, with full awareness and calm, set an intention for the day. What you would like to achieve? How do you want to feel? How would you like to interact with others and the world.
Imagine yourself for a moment that throughout the day as things get busy, close your eyes, take a breath in and recall the intention you set earlier in the day.
Exhale and open your eyes.