Practicing the waking up routine is essential for breaking the cycle of stress. The bedtime practice works like the main dose and the waking up routine like the booster dose.
Continue lying on the bed, eyes closed. To begin with, use the few minutes you normally idle on the bed after waking up before leaving it. Try the following alternatives which need different times for practice.
Focusing on breathing on the bed
Soon after waking up, begin focusing on breathing FOB (4). If you need to ease yourself, visit the bathroom and get back to the bed immediately. Try this: Keep a cup in the bathroom. If you go to the bathroom, drink 1 to 2 cups of plain water from the faucet or a water bottle. But don’t get diverted to brushing, shaving etc. Use your favorite mode of FOB (4). I personally like to use the Tip mode, Segment mode or Quick segment mode (3), sometimes I use a combination of them. Set yourself a target of the number of hands to be completed in each of the following still postures.
Turn left and adopt a comfortable posture: Be still and practice your chosen modes, completing the target number of hands.
Turn right and adopt a comfortable posture: Be still and practice your chosen modes completing the target number of hands.
Lie on your back: Keep your hands by your side. Spread your legs wide to support and relax the legs. Be still and practice your chosen modes, completing the target number of hands.
Focusing on breathing and adopting different postures
Transition gradually from the lying flat to the sitting position, in a sequence of postures (1). In each of posture, spend a few seconds, being still and focus on breathing. For the postures and the logic behind this unusual style of practice, see (1).
There are two possible situations on waking up
- You have about 10 minutes to practice the postures on the bed before leaving the bed and starting the morning activities.
- You don’t have any time and need to get off the bed immediately. In this case, try the following options.
Evening: Practice before dinner.
Daytime: If you don’t work, work from home or work part time, practice anytime before lunch or dinner.
Weekends: Practice on weekends.
Those who practice the above options and feel the difference, are likely to tweak their morning schedule to be able to practice on the bed.
Add Stretching on the floor – For Advanced Practitioners
When you are well set in the beginners’ routine, add some stretching movements on the floor. Begin by practicing them on weekends to become familiar and feel their impact. See (2)
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Parent page: Bedtime practice (Level I)