You need a few minutes in the morning for these practices. You may not be able find them on week days. In such a case, you have two options.

First, try the practices presented under ‘Practices on the bed’  on some week ends or some time during the day, on week days. Choose those practices that make most impact on you and introduce only a few of them, taking not more than 10 minutes, into the week day morning routine. Once you like their impact, you will automatically find more time to do more of them. One simple trick is to advance the time you land on the bed 10 minutes earlier than the current routine. You will then wake up about 10 minutes earlier in the morning and can use that time for all these practices. If this does not appeal to you, try the next option.
OR
Go to ‘Level II – Phase I: Day time practice’ which does not require any time allotment. You can come back to these practices at a future time.

Practices on the bed
A large variety of postures and movements are presented here, each of them taking only a few seconds. Don’t be scared! Try a few of them each morning. Skip those that are easy. Select those that stretch some stiff muscles. More….

Standing still on the floor
This is a simplified beginner’s version of the Yoga pose. Stand with your big toes touching and gap of an inch between the heels. Keep your arms straight and palms, about six inches away from the body. Don’t lock the knees. Keep them loose. Don’t hold the hips tight. Don’t hold the neck tight. Let your knees, hips and head move freely to keep the body in balance. Try to equalize the pressure of the feet on the floor, all over the soles. Focus your mind on the soles pressing on the floor, slight movements at the knees, hips  and neck. In the background, be aware of the breathing in the counting or feeling modes. Practice for 6 to 9 sets *.

Walking out of the bed room a lot fresher
When you complete the above ‘waking up’ routine, you will feel a lot fresher than before. Focusing on breathing would get firmly established in your mind, right in the morning. Your body and mind are now fully tuned and ready to play music, not make noise,  throughout the day.

Now walk out of the bed room, and enter the bath room, to begin the morning activities. It is quite likely you will be spontaneously ‘focusing on breathing’ during the routine morning activities and periodically during the day,even when you are working!

* One set is 3 breaths.

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