1) Thank the past – all the great stuff that my unconscious was chewing on during the night.
“May you, dear unconscious, find just the right way to bring these goodies across into my waking life!”
2) Experience the present. Feel your body in the present moment. Notice what you notice: what parts of your body are asking for attention?
Do a round or two or three of the “Contraction- expansion practice”: tighten your whole body, hold your breath, feel the painful contraction – then exhale, release, let your whole body go soft and free.
Do 20 seconds or more of “Dynamic Movement” – let your body move as it wants to move: big breathing, yawning and stretching, waving your arms in the air, etc.
2a) (maybe just for me, though you may have a variation of this). Think, “I’m not afraid of you, life!”
For me, that means I don’t have to be afraid of the contracted band of pain that confronts me ever morning – and gets worse when I start to move and then especially when I get out of bed. “I know, pain” (which I am playing with calling “Fred”, which feels less intimidating) “that you are not bigger than me – that I can always push through you to the other side.”
3) welcome and look forward to the future: What’s something in your day (maybe as soon as you get going or get to the other side of the pain) that could be nice or pleasant or maybe even wonderful: some music to listen to or dancing to do (me with these-days Amy Steinberg’s music, almost every morning), someone you are going to see that day, some place you like to go, a task you want to accomplish.
It’s really pretty easy – and, once you have done it a few times, you can either choose to really enjoy the three steps and spend a few minutes making a very gradual and experiential transition from bed>the big world, sleep>consciousness, limitation>no limits – or you can quickly touch these three bases in a minute or less:
- thank the past
- experience the present
- look forward to the future
Be grateful that you have this practice – and that now you know a great way to start your day!