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.
Breath work
Ten minutes of slow exhale-led breathing to quieten any amped up pace. Marina's protocol opens here for a reason: settle the nervous system first, before the day's first challenges, so the morning doesn't start wired. Box breathing or 4-7-8 both will work.
This can be a good pairing because regulated breathing and any calm can enhance your sense of connection with the natural world.
Being in nature
Twenty minutes of low-intensity walking outside, ideally before any caffeine. Marina frames morning movement as low-cortisol, low-stimulus. Sunlight on the eyes does the circadian work; the walking does the gentle activation.
This pairing is especially effective because the sensory grounding from nature primes heightened body awareness, deepening the relaxation a scan brings.
Body scan
Ten minutes of rest from body scanning to consolidate what the breath and walk setup. Lying down is fine. Move attention slowly through the body; the aim is not relaxation per se but calm witnessing.
This is one of the stronger pairings because the scan sharpens interoception, which is exactly what mindful eating relies on for hunger, taste and satiety cues.
Eating (mindful)
Sit-down a breakfast that includes protein, healthy fat, and fibre together. Marina's nutrition prescription for cortisol regulation is consistent: balanced macros at every meal, caffeine timed after the meal rather than instead of it.