Page 12 - Caribbean Colour Me Calm book PDF

exercise three:

Mindful Mornings

Before you get out of bed, stretch your body out into the shape of
a starfish. Notice your bodily sensations, what comes to your eyes,
ears, nose, skin and tongue. Direct your eyes towards something in
the room that is beautiful, and the space it takes up. Observe its
colors and imagine its weight. Trace its contours with your eyes.

Breathe in completely and notice the sensations of the “in” breath,
and the pause after inhaling. Breathe out and let your attention settle
at the bottom of your breath, at your solar plexus. With each pause
allow yourself to be in the center of the emptiness. Listen to the
sounds around you but don’t allow yourself to get distracted
by them.

Keep your attention at your centre, exhale and breathe normally.
With each “out” breath, expand your attention to the space you
occupy. Be aware of the air surrounding you and the mattress
beneath you. Continue to breathe deeply maintaining your attention.