You can do this Burst for free in the Bearmore app. It walks you through each activity, step by step. Pick a time and we'll get it ready for you.
Eating (mindful)
Twenty minutes at the kitchen table to enjoy eating the same breakfast every morning. Carl's widower life is full of small repetitions held without apology; the morning version is the breakfast you genuinely prefer, made the same way as yesterday, eaten sitting down. Repetition is not boredom; it is anchor.
Reflection
Fifteen minutes reading something printed: a newspaper, a chapter of a real book, a letter you have been meaning to actually read. The chair by the window is the right feeling for this one; the news app on the phone is not.
Open awareness
Ten minutes sitting in the chair by the window, looking out, doing nothing else. The long-still-moments that close the Up opening montage are the entire point of the film; the morning version is the smallest doable form of that. No phone, no plan, just the chair and the window and time.