Morning Alignment · A free guided practice
Ten minutes to reconnect.
A little space before the day begins. Settle into breath and an original soundscape, guided by Luke Tan.
Settle in. Press play.
Find a comfortable seat or lie down. Headphones are recommended for the full sound experience. Keep the volume comfortable.
Before you begin: Listen away from water, never while driving. Return to natural breathing or stop if you feel dizzy, unwell or uncomfortable. If you are pregnant or managing a medical condition, seek appropriate professional guidance before starting.
A little guidance, if you need it.
Open one step at a time. The practice above is enough to begin.
01Prepare your spaceTwo minutes tonight
- Pick your cue. “After I brush my teeth, I sit down and press play.” Attach the practice to something you already do.
- Make starting easy. Leave headphones beside a chair, cushion or mat. Bookmark this page; put a notebook within reach.
- Quiet the distractions. Turn on Do Not Disturb and let people at home know you need ten minutes.
Protect your sleep: keep a regular wake-up time without cutting sleep short to fit this in.
02Build your morning rhythmLight, movement, then the practice
- Step into daylight. Try about ten minutes outdoors within an hour of waking, longer on cloudy mornings. If it is still dark, go out after sunrise. Never look directly at the sun.
- Move for one minute. Walk at an easy pace, roll your shoulders or gently stretch. Seated movement counts; an outdoor walk can combine both steps.
- Settle and listen. Sit or lie comfortably, put on your headphones and press play. Follow at your own pace, without forcing the breath.
Morning light helps set your body clock. The daylight time is separate from the 10:36 track and can come before or after it. Timing varies with conditions; see Huberman Lab’s light guidance.
Return to the guided practice ↑03Reflect and repeatOne small action to take into your day
- Check in for 30 seconds. Notice your jaw, shoulders and breathing. Choose one word for how you feel; you do not need to feel a particular way.
- Write one next action. “Before my first meeting, I will take a two-minute pause.” Make it small and specific.
- Repeat the same cue. Tick off each practice. After a week, adjust anything that made starting difficult. Missed a day? Return at the next opportunity.
A familiar cue and repetition help a habit develop over time. Read the habit research.
Only have two minutes?
Try this short pause without the track:
- 30 seconds: Sit down and feel the support beneath you.
- 60 seconds: Notice your natural breathing, without changing or holding it.
- 30 seconds: Choose one manageable action for the morning.