Morning Nervous System Reset

Start your day with this gentle nervous system reset designed to lower your baseline stress before the world demands anything from you. Through soft orienting, slow shoulder rolls, and a calming 4:6 breath ratio, you’ll signal safety to your body and shift out of survival mode while still lying in bed or standing at the window. Instead of launching into frantic energy, you’ll move through simple awareness practices that help you feel grounded, present, and spatially oriented. The practice ends by inviting you to set one kind, realistic intention (not another to-do, but a felt quality like slowness or self-compassion) that quietly shapes the hours ahead. By starting calm, you give yourself the gift of responding to life instead of reacting from exhaustion; a small morning ritual that compounds into a calmer life.

Transcript

Hello and good morning.

This practice is designed to help you start your day lower on the stress curve,

So you're not running on fumes before you even leave the house.

You can do this in bed,

Sitting,

Or standing.

Let's begin.

First,

I just want you to notice that you're awake.

You're here.

There's no rushing.

Not yet.

You're just here in this moment.

Go ahead and let your eyes open gently,

Or if they're already open,

Just soften your gaze a bit.

And just look around the room.

Let your eyes wander without focusing too hard on any one thing.

Just notice the lights.

Notice the shapes.

Notice the colors.

You're orienting yourself.

You're telling your body where you are.

Now,

I want you to gently roll your shoulders up and back a few times in slow circles,

Kind of like you're shrugging off the sleep.

Go ahead and up and back.

Up and back.

Up and back.

Up and back.

Up and back.

Okay,

And then roll them up and forward a few times.

Up and forward.

Up and forward.

Up and forward.

Up and forward.

Just let your shoulders settle now.

And we're going to now add a breath ratio.

So we're going to go in for four and out for six.

In through your nose.

Out through your nose or mouth.

So go ahead and breathe in.

One,

Two,

Three,

Four.

And then breathe out.

One,

Two,

Three,

Four,

Five,

Six.

Breathe in.

One,

Two,

Three,

Four.

And then breathe out.

One,

Two,

Three,

Four,

Five,

Six.

Breathe in again.

One,

Two,

Three,

Four.

And then breathe out.

One,

Two,

Three,

Four,

Five,

Six.

One more time.

Breathe in.

One,

Two,

Three,

Four.

And then breathe out.

One,

Two,

Three,

Four,

Five,

Six.

Great.

Let your breath just return to normal.

Now we're going to set an intention for your day.

This isn't a to-do list.

It's not a performance goal.

It's just a quality that you want to bring.

Maybe some calmness to your day.

Help your nervous system.

So maybe I want to move a little slower.

Or I want to notice when I'm holding my breath.

Or maybe something more active like I want to be kind to myself today.

Just take a moment and choose.

I'm going to give you a couple seconds.

Go ahead.

All right.

Say it silently to yourself.

Whatever it was.

What's your intention for the day?

Just say it to yourself.

It can be anything.

Good.

Now take one more full breath in.

And just let go.

Ah.

How you start your day shapes your whole day.

And the shape of your day turns into the shape of your life.

And you just started calm.

Great job.