Find a comfortable position.
Whether you're still in bed or sitting up,
Close your eyes if you'd like or keep them softly open.
Take a deep breath in through your nose and exhale slowly through your mouth.
Do this two more times at your own pace.
Notice how your body feels right now.
Maybe you're still tired or perhaps you're feeling some tension.
Whatever you feel,
It's okay.
There's no need to change anything.
Bring your attention to one part of your body that's in contact with your bed or chair.
Feel the support it's providing you.
Now,
Think about one simple thing you can do to care for yourself this morning.
It might be stretching for a minute,
Drinking a glass of water.
There's no need for grand gestures.
Small acts of self-care are valuable.
Imagine yourself doing this one small act.
See it clearly in your mind.
As you picture this,
Remind yourself,
I don't need to conquer the world today.
Taking care of myself,
Even in small ways,
Is enough.
Think of one task or responsibility you have today.
It doesn't have to be the biggest or most important one.
Just choose one that comes to mind.
Visualise yourself starting this task.
You don't need to see yourself finishing it.
Just starting is enough.
Notice any feelings that arise as you imagine this.
Accept them without judgement.
Take one more deep breath.
As you exhale,
Say to yourself,
I'll take today one step at a time.
Each small effort counts.
When you're ready,
Slowly open your eyes if they were closed.
Move your fingers and toes,
Gently awakening your body.
Remember,
You don't need to leap out of bed with enthusiasm.
Moving forward with gentleness and self-compassion is a victory in itself.
Whether your next step is to stand up,
Make your bed,
Or reach for a glass of water,
Do it with mindfulness and self-compassion.
You've started your day with intention and awareness,
Carry that forward with you.
Knowing that every small positive action contributes to your well-being.
Thank yourself for taking the time to nourish you.
