Good morning,
I'm Kimberly Kalish.
Thank you for joining me in this morning routine,
Which includes three short steps to set your day up for success.
In step one,
I'll guide you through the four,
Seven,
Eight breathing practice,
Which has been found to infuse your organs,
Muscles,
And tissues with a boost of oxygen,
While also calming your nervous system.
In step two,
I'll guide you through a positive psychology exercise,
Which has been found to improve mood,
Focus,
And success.
In the final step three,
You'll expose your mind to positive affirmations,
Which have been found to increase an overall sense of optimism,
Healthy behaviors,
And resilience during times of stress.
By following this morning routine,
Or others like it,
Consistently over time,
You will create new,
Healthy neural pathways,
And improve your overall health and wellness.
So wherever you are,
Whether you're still in bed,
Driving to work,
Drinking your first cup of coffee or tea,
Taking a walk,
Or doing whatever works for you to start your day,
I welcome you in this practice.
In a moment,
I'll guide you through a breathing exercise,
In which you inhale for four counts,
Hold your breath for seven counts,
And exhale for eight counts.
To prepare for this exercise,
I invite you to rest your tongue gently behind your teeth,
On the top of your mouth,
Where your teeth meet your gum line.
Take a nice,
Full,
Deep inhale.
Inhale gently.
And now I invite you to inhale for four,
Three,
Two,
One.
Next you'll hold for seven,
Six,
Five,
Four,
Three,
Two,
One.
And exhale,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale for four,
Three,
Two,
One.
Hold for seven,
Six,
Five,
Four,
Three,
Two,
One.
Exhale for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale for four,
Three,
Two,
One.
Hold for seven,
Six,
Five,
Four,
Three,
Two,
One.
Exhale for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Last time,
Inhale for four,
Three,
Two,
One.
Hold for seven,
Six,
Five,
Four,
Three,
Two,
One.
Exhale for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Now breathe normally.
Notice how you feel.
Notice your bodily sensations,
If any,
Come to your attention.
Notice your mood,
And if you're aware of any emotions.
I encourage you to notice without any judgment and accept whatever thoughts or feelings come to you with compassion.
Note that no matter how you feel,
By engaging in this exercise,
You're offering yourself compassion and setting yourself up for success.
I invite you now to think of one thing for which you're grateful.
Every possible response is correct.
You could be grateful for a specific person in your life,
For the breath you just took,
For a comfortable bed you recently got out of,
Or perhaps are still lying down in.
You could be grateful for a person who you just met,
For the bed you recently got out of,
Or perhaps are still lying down in,
For the game you're looking forward to playing,
Really for anything at all.
As you think about it,
Really imagine this thing for which you're grateful.
Notice the appreciation it brings to you.
Inhale and exhale those feelings of gratitude.
As you focus your attention on this thing for which you're grateful.
I invite you now to take a moment and think about some good you'll do today.
It could be a kindness you offer another being.
It could be something you do for the environment or for a cause that matters to you.
It could be reaching out to a friend,
Watering a plant,
Smiling at a stranger,
Caring for a pet,
Recycling.
It could be anything at all that,
In big or little ways,
Offers a kindness to the world.
Once we've done some act of kindness or compassion,
We'll never know the positive ripples it will have.
So go ahead and think of the positive act you'll engage in today.
And now visualize it.
See yourself doing it.
Allow yourself to appreciate that your act will offer something positive to the universe in perhaps obvious ways,
But also in ways that you may never know.
Allow yourself to feel the emotions that come to you from doing something for another.
Inhale and exhale whatever feelings come up for you.
Accepting those feelings without judgment.
Looking at those feelings with openness and curiosity.
I invite you to think of a kindness you'll do for yourself today.
It may be moving forward toward a goal that matters to you.
It may be drinking enough water,
Taking a walk,
Reaching out to a loved one.
It may be allowing yourself to enjoy time to play a game or watch a video.
Whatever you've decided you're going to do for yourself today,
Visualize it.
See yourself doing it.
See the joy or pride or success it brings you.
If this image brings you none of those things,
I invite you to take another moment to think of something that would bring you a sense of joy or satisfaction.
Once you've chosen what you'll do,
Set an intention to do it.
Decide when and how it will happen.
See yourself engaged in the activity that is a gift to yourself,
Either because it's enjoyable in the moment or because it brings you closer to a goal that matters to you,
Or perhaps both.
Allow yourself to notice how you feel as you visualize this act of kindness to yourself.
Inhale and exhale the feelings and thoughts that come to you,
Noticing those thoughts and feelings with openness,
With curiosity,
And accepting whatever those feelings are.
I now invite you to see yourself walking through this day ahead with your head held high,
Feeling confident,
Worthy,
Helpful,
And loved,
Living your intentions and feeling whole,
Happy,
And complete.
As you continue to breathe normally at your own pace and visualize your day ahead as you want it to be,
Allow these positive affirmations to swirl around your mind as you absorb them into your sense of self.
I am worthy.
I am healthy.
I am competent.
I am ready to make this a meaningful day.
I treat myself and others with compassion.
I am brave.
I am lovable.
I am confident.
I welcome joy.
I succeed at all I set out to do.
I notice and appreciate all the wonderful things that come my way.
I offer and receive support and kindness.
I live my life with intention and compassion.
I am full of energy.
I am whole,
Happy,
And complete.
And I am ready to live this wonderful day knowing that I have set myself up for success.
And I am ready to live this wonderful day knowing that I have set myself up for success.
