Morning mindfulness
Follow a male voice through breath and body awareness, with an alpine lakeside scene and a little space for the day ahead.
English captions are on by default. A full transcript is also available below. Includes the opening and closing. Use the player’s caption button to turn subtitles on or off.
Narration comes from the Oat Meditation app and uses a synthetic voice. The scenes are AI-generated animations.
Read the full transcript
Good morning, welcome to 'Oat' Meditation. Today, let’s do a morning exercise. No matter you just woke up. The day has already begun. At this moment, I just want to get myself here.
Now, find a comfortable position. Just sit down. Sit with your spine naturally upright. Let your body wake up slowly. Close your eyes gently if you like.
Or let your gaze lower naturally. Feel your breath first. Breathe in. Breathe out. Very good.
Now, feel what your body is like today. Maybe I’m not fully awake yet. Maybe a little tight. Maybe you are already getting anxious. It doesn’t matter.
You don't need to make it look better. Just know first. This is how I started today. Feel your feet again. Feel the contact between your body and the chair.
Feel where your hands are. You can take a gentle breath. Breathe out slowly. As if leaving a little space for today. In.
Out. At this moment, there is no need to rush out immediately. You don't need to jump into everything right away. Let yourself arrive first. Feel breathing.
Feel the body. It feels like morning, or today, is starting. If your brain has already started making a list. It doesn’t matter. Wait and do it again.
Back here first. In. Out. In. Out.
Very good. Sobriety does not necessarily come from being faster. Sometimes, it comes from your willingness to pause. With this sense of arrival, start the next time. Now, slowly open your eyes.
This practice ends here. May you be free from all suffering and hardship, and see clearly that the five aggregates are empty.
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