Rise And Shine: 5-Minute Morning Meditations To Energize And Align - by Dia Rivers

COURSE

Rise And Shine: 5-Minute Morning Meditations To Energize And Align

With Dia Rivers

Rise & Shine is a collection of 5-Minute Morning Meditations designed to help you gently energize your body, clear your mind, and align with your day. Each practice offers a simple, supportive way to begin your morning - whether you're craving calm, clarity, grounding, or a soft sense of motivation. These bite-sized meditations are easy to return to, even on busy or low-energy days. Some modalities we will explore in this course include Intention Setting, Guided visualization, Focused Breath, Body Scan, Tapping, Journaling, Affirmations, Connecting with Nature, and more. I have offered a bite-sized variety pack of some of my favorite morning practices, so you can see what resonates with you, that might become a more long-term fixture in your mornings. You can come exactly as you are, press play, and let your morning meet you where you are.

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Meet your Teacher

Dia Rivers
Boise, ID, USA

Dia Rivers is a Renaissance Soul with an extensive background in Psychology, Meditation, and Yoga. She aspires to help you fall in love with yourself and your life through "Soul Therapy", combining the knowledge from her Counseling background (MA, LPC), Yoga, Meditation, Soul Purpose Work, and other healing modalities she studied while living in India, Egypt, and Bali. Her goal is to help you discover and implement your own style of healing medicine.

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21 Days

9.0k students

4.8 stars

7 min / day

Grounded

English

Lesson 1

Intention Setting And 3-Part Breath

On the first day of our journey together, we will set and claim a simple intention for the 21-day path of morning practices ahead. We will also breathe mindfully through Deep Breathing and Yogic 3 Part Breathing, involving expanding the belly, ribs, and collarbones. Join me for this practice if you'd like to feel great today.

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Lesson 2

Gratitude

As Oprah Winfrey can attest, Gratitude is one of the simplest and most powerful practices for our mental health and overall well-being. Join me for 5 minutes of it and see how you feel afterward.

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Lesson 3

Awareness

Awareness is the first step toward an empowered life since awareness equals choice. Suppose you're not aware that eating cupcakes every day for breakfast is wreaking havoc on your digestion and mental space. In that case, you'll just keep eating cupcakes on autopilot every day for breakfast, wondering why you have all these health problems! Once you know the correlation between cupcakes for breakfast and your health, you can make an informed choice. Without awareness, we can have no choice. So this simple practice holds the secret to your empowerment. Please join me for this Awareness practice today and let me know how you feel after.

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Lesson 4

Loving-Kindness

Loving Kindness Meditation is a powerful tool to ease the suffering of depression or any general bad mood or feelings of unease. Wish yourself well, wish others well, and feel the power of these compassionate intentions. It blows my mind every time how quickly this practice turns a person from down in the dumps to glowing with gratitude. Join me for this bite sized Loving Kindness practice, and notice how you feel after.

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Lesson 5

Body Scan

On this 5th morning of our journey together, we are going to experience the first exercise that brought me into the world of meditation: The Body Scan. I find this practice to be comforting and grounding no matter the circumstances. I hope you find it a wonderful start to your day.

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Lesson 6

Heart-Opening Sound Healing

On this 6th. morning of our journey together, we are in for a treat! We are going to experience a heart opening sound healing, which is one of my favorite forms of healing. The track that is playing in the background is at 432 hertz. This is the frequency or resonance of heart coherence, and is healing just by listening. You can listen on any speaker or for an elevated experience, try it with headphones. I hope you enjoy simply soaking in the good healing vibes.

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Lesson 7

Tapping Into Inner Wisdom

On this 7th morning of our journey together, we will be tapping into your Inner wisdom through a tool called Heart Coherence. This is a very helpful tool you can learn more about through Heart Math. I love to use it as a way to bring my Heart and Mind into alignment. Let’s see how it feels for you.

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Lesson 8

Self-Compassion

Did you know that when we are hard on ourselves, we block the part of our brain that helps us grow and change? So by being hard on ourselves, we are preventing the thing we want - which is to learn from our mistakes and grow into the person we'd like to be. Therefore, Self Compassion is crucial to embrace if we are to remain capable of positive growth and evolution as humans. So let's give this practice a try together, and notice what sort of impact it has on the day.

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Lesson 9

Safe Space

On this 9th day of our journey together, I will guide you through the process of creating a Safe Space for yourself in your mind's eye. This is a place you can return to anytime. This is a place that is yours and yours alone. No one else's energy is allowed in here, which makes it a perfect haven for those of us who are highly empathic in nature or have a habit of taking on other people's emotions a lot. This is a place where you can recharge and rejuvenate. This is your Safe Space.

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Lesson 10

Fill Yourself With Light

On this 10th day of our journey together, we will simply fill ourselves up with radiant and energizing light to guide our day. Give it a try with me if you're in the mood for a mood boost.

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Lesson 11

Connecting With The Earth

The benefits of Grounding or Earthing have been widely shared, including decreasing Anxiety and Depression, increasing mood, feeling connected, increasing inspiration and creativity, and much more. So let's connect with the Earth today, and notice what a difference it makes in your day.

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Lesson 12

Connecting With The Universe

On this 12th day of our journey together, we will be connecting with the infinite energy of the Universe and the Cosmos. This is the complimentary energy to that of the Earth which we explored last time, and is helpful in manifesting, connecting with our intuition, and much more. Join me to remember that we're all made of stardust.

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Lesson 13

Balancing Your Chakras

On this 13th day of our journey together, we will explore and balance our Chakras. Chakras are powerful energetic centers within us, that can help us in discerning what part of us is out of balance when we’re feeling out of whack. I hope you find working with them as helpful as I do!

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Lesson 14

Tapping

During the 14th day of our journey together, I will be introducing Emotional Freedom Technique, also known as EFT, or Tapping. EFT Tapping is a powerful practice that combines mindfulness with gentle tapping on specific energy meridian points on your body. I like to describe this as Emotional Acupuncture without the needles. It's a little difficult to describe before you experience it for yourself, so I hope you'll join me and give it a try to see what a difference a short morning practice can make!

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Lesson 15

Protecting Your Energy

On the 15th day of our journey together, we will be learning and practicing how to protect your precious energy. This Protective Bubble practice is often quite helpful for those of us who are highly sensitive beings or identify as empaths - taking on other people’s energy easily. This can be a helpful way to distinguish our own energy from that of someone else’s, so that we can stay in our own energy, and leave the energy of others to them. Just imagine what you will do with all of that extra energy once you stop taking on everyone else's stuff!

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Lesson 16

Visualize The Best Day

On the 16th day of our journey together, I'll guide you into imagining the best day possible for yourself. It's hard for the Universe to provide a perfect day or the life of your dreams if you're not clear on what you want, so this is a space for you to get clear on what you'd like to order up from the infinite menu of Universal support!

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Lesson 17

Connecting With The Elements

On this 17th day of our journey together, we will connect with the elements within and around us. It is so cool to think about how the ratio of water to land on Earth is similar to the ratio within our bodies. The elements are within and around us at all times - they make up our entire experience. In this practice, we will consciously connect with each element. Earth, Water, Air, Fire. We will use a mantra to support this practice throughout. I hope you feel the balancing effects of this morning's practice.

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Lesson 18

Silence

On the 18th day of our journey together, we will enjoy some glorious silence together. Silence is getting harder and harder to find these days, and our minds need time and space to rest and rejuvenate. Here is the perfect chance for you. Enjoy.

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Lesson 19

Affirmations

For this 19th day of our journey together, I'll invite you to sit back, relax, and bask in some uplifting affirmations, helping you to remember the magnificence of your being. Enjoy!

Lesson 20

Journaling

On this 20th day of our journey, we will journal together with 5 journal prompts. You are invited to pause the recording at any point if you'd like more time to journal on any or all of the journal prompts. I hope you enjoy it!

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Lesson 21

Reflection

On this final day of our journey together, I'll invite you to reflect on the intention you set on Day 1 of the course. I'll remind you about each of the morning practices we tried out over the past 20 mornings, and give you a chance to reflect on each. Which of these would you like to implement more regularly into your life? After experiencing all of these different types of morning routines, what kind of morning practices would you like to implement regularly into your mornings moving forward? I will invite you to reset your intention accordingly. You've come a long way, Congratulations!! I wish you many beautiful and soul-nourishing mornings in the future.

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4.8 (576)

Recent Reviews

Melissa

February 5, 2026

Thank you❤️‍🩹💖💗

Marcela

February 2, 2026

The 21 days were inspiring. I feel I can now set an objective for every day. I have learned to look at my days and life in general in a different way.

Alison

January 30, 2026

A wonderful 21 day course, which has helped me so much

Julie

January 25, 2026

Really enjoyed the varying practices, focusing my morning wake up and the length just right to be achievable every day. Will continue as feel much lighter & calm. Thank you

Jodi

January 12, 2026

This was a beautiful 21 day morning ritual routine with the variety of fabulous ways to start your day!

Yvonne

December 11, 2025

Inspiring - thank you 🙏🏻Would have preferred a slower pace during the practices though. I often felt rushed.

Yana

December 10, 2025

Must try course. Short and clear. Easily and powerful. Thank u x

Lisa

December 9, 2025

A lovely course. Nice variety of practices. Thank you.

Sarah

December 4, 2025

This course was a great way to begin my mornings! It was helpful in establishing a productive morning routine. With 20 ways to enhance your morning practice, you can find which resonate with you. I highly recommend this course especially if you are just beginning a morning meditation practice.

Teri

November 21, 2025

Great, encore.

Linda

November 11, 2025

Loved starting my day with this course. So many useful practices to add to my daily routine. Thank you Dia!

Pip

November 1, 2025

Great course to get a great overview for ideas on how to start my day. Definitely helpful and really wel rounded!

Desiree

October 30, 2025

Such a beautiful and soothing way to begin each day. I enjoyed this so much that I plan to repeat the course again.

Mike

October 22, 2025

Great stuff! Some of the sessions were great. I wish some were a bit more spaced out and longer.

Tina

October 21, 2025

It was interesting to hear all the different ways of meditation. I will definitely do this course again to find the one/ones I like best. Thank you for a great course.

Mackenzi

October 17, 2025

Wonderful, accessible course. Enjoyed the different lessons and the short durations really making it easy to practice everyday. It truly felt like checking in with a friend everyday 🙏🏾 thank you for your calming voice and encouraging energy

Lillian

October 15, 2025

This series holds nuggets of a variety of practices to help start your day. There's something here for everyone.

Fiona

October 13, 2025

Excellent course - I loved it. I will definitely repeat it.

Lynda

October 12, 2025

Thank you for this lovely course. I love the variety of practices. ☮️💟🕉️

Beth

October 8, 2025

Great review of helpful nurturing practices. Thank you 😊🙏🥰

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