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Morning Landing

Many of us reach for our phone before we are fully awake. Morning Landing offers five minutes to arrive first: feel your feet, breathe slowly, name the day and choose one small intention. Try it before you open any app.

5 minHeadphones optionalNothing is recorded

Mind habits5 min · 6 stepsReady

Morning Landing

Play 5-min ritual

00:0005:00

Land in your morning before the phone: breath, body and one intention.

The steps

Prefer to read first? Here is the whole ritual. Space plays or pauses the player above; the arrow keys move between steps.

  1. 01

    Before the phone00:00–00:30

    Keep your phone out of reach for now. Sit on the edge of the bed or a chair and rest your hands on your knees.

  2. 02

    Feet and breath00:30–01:30 · breathe 4-6

    Press your feet into the floor. Breathe in for four and out for six, letting your body wake up gently.

  3. 03

    Check in with your body01:30–02:10

    Notice whether you feel stiff, light, heavy or restless. Stretch whatever wants to stretch.

  4. 04

    Name the day02:10–03:10

    Say what day it is and what is on your plate today. Keep it plain, like "Tuesday, two meetings and the report."

  5. 05

    Choose an intention03:10–04:10

    Pick one small way you want to move through today, such as "one thing at a time." Say it quietly.

  6. 06

    Start04:10–05:00

    Stand up, take one more breath and begin your morning. Pick up your phone only after the next small thing.

Afterwards: Do the same thing at the same spot tomorrow so it starts to feel familiar.

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