26. In Case of Emergency, Press Play: Morning Meditation | Before You Scroll

Arrive Before the Day

Before your phone gets the chance to dictate your mood, take a few moments to decide how you want to meet the day.

Every morning offers a small window to choose intention over urgency. In this guided meditation, Adrienne shares a simple ritual that helps her begin each day grounded - before emails, texts to-do lists and responsibilities take over. 

Whether your place is the edge of your bed, your favorite chair or a parked car before work, this meditation is an invitation to come home to yourself before heading out into the world. 

Before you scroll and your phone decides your mood, press play. 

How Yoga Changed My Life a Podcast

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If you have a story about how yoga, meditation, breath work, journaling, or movement changed your life, we want to hear from you! 

These podcasts are really about the same thing — how people move through the seasons of life they didn’t plan for, and what helps them along the way.

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The theme music for this episode, “Cenote Angelita”, was written and produced by Mar Abajo Rio AKA MAR Yoga Music. Dive deeper into this and other orig...

Transcript

SPEAKER_00 0:00

Hi, this is Adrian. Welcome to another episode of In Case of Emergency Press Play. Before your phone gets the chance to dictate your mood, take a few minutes to decide how you want to meet the day. Almost every morning we have a choice. Not about what happens today, but about how we meet it. Before emails, calls, and texts, before the responsibilities begin, there is a teeny tiny window where we get to decide how we want to feel. Every morning I get to work about 45 minutes early. I don't do it because I have to. I do it because somewhere along my way, I realize that if I started my day reacting to everyone else's needs, I'd spend the rest of my day trying to catch my breath. Plus, I know I can be a lot. So it's probably better for my clients and my employment that I get grounded in myself and in my body before I walk in the building. So after I make sure that my girls are okay, I drive to work and I listen to music. No emails, no social media, no work. Then I park the car. And just for a few tiny minutes, I give myself a beat. Now maybe your place isn't a parked car. Maybe it's the edge of your bed or your favorite chair, or maybe it's on the ground in your room or outside. It doesn't matter where it is. It matters that you have a place, a place your nervous system begins to recognize as the place you come home to before you go out into the world. Today's meditation is an invitation to start your day with intention instead of urgency. Because the way you begin often shapes everything that follows. Before you scroll and your phone decides your mood, press play. Well, good morning. Welcome to your practice. Give yourself these next few minutes to sit comfortably. Feel free to close your eyes. Breathe in through your nose. And exhale through your mouth. Again, breathe in. Breathe out. Notice your body beginning to wake up. There's nothing to accomplish quite yet. Nothing to solve or fix. Just breathe. Allow your shoulders to soften. Relax your jaw. Maybe even open and close your hands or shake them out. Take in another breath. Now as you inhale, imagine you're breathing in a soft golden morning light, like the first light slipping quietly through the curtains. Soft enough to rest in, warm enough to wake you. With every inhale, that light fills another part of your body all the way down to your feet. As you exhale, anything that doesn't need to come with you today releases. Yesterday's stress, yesterday's mistakes, yesterday's conversations. They've already happened. They don't need another shift on today's schedule. Take in another breath notice the sounds around you. The temperature of the air. The rhythm of your breath. This moment is enough. Now imagine today stretching out in front of you. Not as one giant mountain to climb, but as a series of small manageable moments. One breath one conversation One meal One decision One step at a time. You don't have to carry the whole day right now. You only have to live this moment. Now ask yourself quietly how do I want to move through today? Think of a word. Maybe it's kind or curious. Maybe you want to move through your day brave patient or present. Choose just one word and allow that word to settle into your heart. As you breathe in, picture yourself carrying that quality into every room you enter today. Picture yourself carrying that quality into every conversation, every challenge, and every unexpected detour. Take in another slow breath, a new sunrise, a new opportunity, another chance to begin again. Because every morning whether yesterday was beautiful or unbelievably difficult, life quietly whispers let's try again. Take another deep breath in and slowly exhale out. Begin to wiggle your fingers and your toes. Find a little stretch of your arms or your legs. And when you're ready, take this calm with you. The world can wait another few seconds. You've already started your day in the most important place with yourself. From my heart to yours, wherever you are right now, take a breath. Loosen your grip a little. Be bold. Listen and be impeccable with your words. Do meaningful work and leave things better than you found them. We didn't plan for this, but we're here.