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Good morning, welcome to 'Oat' Meditation.

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Today, let’s do a morning exercise.

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No matter you just woke up.

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The day has already begun.

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At this moment, I just want to get myself here.

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Now, find a comfortable position.

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Just sit down.

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Sit with your spine naturally upright.

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Let your body wake up slowly.

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Close your eyes gently if you like.

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Or let your gaze lower naturally.

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Feel your breath first.

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Breathe in.

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Breathe out.

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Very good.

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Now, feel what your body is like today.

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Maybe I’m not fully awake yet.

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Maybe a little tight.

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Maybe you are already getting anxious.

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It doesn’t matter.

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You don't need to make it look better.

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Just know first.

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This is how I started today.

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Feel your feet again.

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Feel the contact between your body and the chair.

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Feel where your hands are.

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You can take a gentle breath.

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Breathe out slowly.

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As if leaving a little space for today.

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In.

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Out.

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At this moment, there is no need to rush out immediately.

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You don't need to jump into everything right away.

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Let yourself arrive first.

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Feel breathing.

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Feel the body.

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It feels like morning, or today, is starting.

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If your brain has already started making a list.

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It doesn’t matter.

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Wait and do it again.

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Back here first.

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In.

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Out.

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In.

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Out.

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Very good.

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Sobriety does not necessarily come from being faster.

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Sometimes, it comes from your willingness to pause.

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With this sense of arrival, start the next time.

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Now, slowly open your eyes.

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This practice ends here. May you be free from all suffering and hardship, and see clearly that the five aggregates are empty.