Before getting out of bed in the morning, continue to lie in bed for a few minutes. Feel your breath, feel the inner and outer layer of sensations in the body, and feel the bed sheets against your skin. Are the sheets soft, warm? Feel how the body sinks into the mattress. Listen to the external sounds (the clock ticking, traffic, children, etc.). Then, when you're ready to get out of bed, feel the body shifting to a sitting position, feel your pelvic bones dropping into the mattress, feel the spine erect, feel the sheets leaving your body. As you are sitting up in bed, look at the objects around the room. Notice any light coming through the window. And as you place your feet on the floor, feel the roughness or smoothness of the flooring material beneath your feet. As you get up and walk toward the bathroom, be fully aware of every step.
How to Download the Audio File
If you're on a PC, right-click on the link above. Internet Explorer users, select "Save target as"; Firefox users select "Save link as." Select where you wish to save the file on your computer, and then click "Save."
If you're on a Mac, Ctrl-click on the link above. Safari users, select "Download linked file as," Firefox users select "Save link as." Select where you wish to save the file on your computer, and then click "Save."
Once the file has been saved, go to the location where you saved the file and open it to begin listening.