Welcome to your daily morning practice,
Designed to help you start your day with mindfulness,
Intention and positivity.
By practicing daily,
The positive effects will compound to cultivate more presence in your everyday life,
A sense of groundedness and greater connection with your intention,
All while setting a calm and focused tone for the rest of the day.
So I'll invite you to find a comfortable position,
On the edge of your bed,
In a chair,
Or lying in bed,
As you like.
Gently close your eyes if that feels good for you,
And bringing your awareness into the present moment.
And a deep breath in through the nose,
Filling your lungs completely.
And exhale through the mouth,
Letting go of any lingering sleepiness or tension.
Feeling the cool air as it enters your body as your belly rises on the inhale.
Feeling the warmth as you breathe out,
Releasing any heaviness from the night.
Continuing to breathe generously through the belly as you begin to gently move your body,
Starting with a gentle stretch.
Rolling your shoulders back and down,
Opening through the chest.
If it feels comfortable,
Raising your arms above your head as you inhale,
Lengthening through the spine,
And as you exhale,
Slowly lowering your arms.
Gently beginning to rotate your neck from side to side,
Loosening any tightness.
And beginning to roll into your wrists and ankles gently,
Wiggling your fingers and toes,
Bringing awareness to each part of your body,
Sticking with whatever feels good.
And as you move,
Feeling gratitude for the energy waking up within you,
Noticing how your body feels in this moment.
Breathing into the present aliveness,
And breathing out the remaining sleepiness.
And bringing your awareness to your breath,
Inhaling deeply through your nose,
And exhaling slowly through your mouth.
With each breath,
Imagining yourself inhaling new energy and vitality for the day ahead.
On each exhale,
Releasing any worries or stress that might have followed you from the previous day.
Breathing in clarity and focus,
And breathing out any distractions or negativity.
Continuing this for a few more breaths,
Breathing in what you'd like,
And breathing out what you'd like to let go of.
Now taking a moment to set a clear intention for your day.
You can ask yourself,
How do I want to feel today?
Or what is one thing I'd like to focus on?
It could be as simple as being present,
Showing kindness,
Staying calm in stressful moments,
Or accomplishing a specific goal.
Silently or out loud,
State your intention as though you're planting a seed for the day ahead.
For example,
Today I choose to be patient and kind,
Or I will approach challenges with a sense of calm and trust my instincts.
Planting this intention into your heart,
Perhaps by placing a hand on your heart and feeling your intention there,
Knowing it will guide you throughout the day.
Sealing it in with a deep breath into your heart,
And letting it out with a sigh for any self-doubt to escape.
Now bringing to mind one thing you're grateful for today.
It could be something simple,
Like the warmth of your bed,
The sunshine outside,
Or the opportunity for a fresh start.
Allow yourself to feel the warmth of gratitude in your heart.
Let this feeling spread outward from your heart,
Filling up your torso and rippling out into all of your limbs,
Creating a sense of joy and appreciation for the day ahead as the gratitude fills you all the way to the tips of your fingers and toes.
Using this gratitude bath to orient your focus towards possibility and abundance.
Imagining yourself storing these good feelings in your body to draw upon and to feed you throughout the day as you need them.
Taking one final deep breath in,
Filling yourself with energy and intention.
And as you exhale,
Feeling ready to step into your day with purpose and calm.
And as you're ready,
Wiggling your grateful fingers and toes,
Gently opening your eyes,
Feeling refreshed and centered.
Keep your breath,
Intention,
And gratitude with you as you move through the day,
Knowing that you can return to this practice whenever you need to reconnect.
This simple yet powerful morning practice is designed to set a positive tone for your day so you can ride along with the momentum you've already created here for yourself.
I recommend tuning into this practice daily for maximum benefits.
If you want more morning practice inspiration,
Check out my Rise and Shine Insight Timer course,
Which gives you 21 days of 5-minute morning practices to experience.
May this all be of benefit,
And may your day ahead be as bright as you.
