If you've woken up with anxiety already humming in your body,
You're not alone.
I'm Mare and I'm so glad you're here.
You can do this practice right where you are,
Even before you get out of bed.
Just let your body be supported and keep your eyes open or closed,
Whichever feels better right now.
First,
I want you to know something.
Waking up anxious is really common.
In the first hour after we wake,
Our bodies naturally release more cortisol,
A hormone that helps get us going.
For a nervous system that's already on alert,
That boost can feel like dread.
A racing heart or a mind that jumps straight to everything you have to do.
It doesn't mean something is wrong,
And it doesn't mean the day will go badly.
It's a wave and waves pass.
Let's help your body know it's safe.
Slowly let your eyes look around the room Notice the light.
Notice a few things you can see.
The ceiling,
The window.
Something familiar Let your eyes rest on one thing that feels calming.
This is a quiet way of telling your nervous system,
I'm here,
I'm safe right now.
Now let's breathe Breathe in through your nose for a count of 4.
.
.
2.
.
.
3.
.
.
4.
.
.
And breathe out slowly for a count of 6,
2,
3,
4,
5,
6.
Again in 2,
3,
4,
And out 2,
3,
4,
5,
6.
One more time on your own.
Now let's gently wake up the body.
Press your feet into the bed or the floor and feel them push back.
Slowly stretch your arms overhead and let them fall.
Wiggle your toes and fingers Movement helps your body use some of that anxious energy instead of holding it.
Now cross your arms over your chest so each hand rests near the opposite shoulder.
Slowly tap one hand and then the other.
Left,
Right,
Left,
Right.
Like a gentle heartbeat.
Keep going for a few more breaths.
And let your hands rest there,
Giving yourself a hug.
Now see if you can notice the part of you that woke up anxious.
Maybe it's already running through your to-do list or bracing for something later today.
It's trying to prepare you.
You might say to it,
I know you're worried.
Thank you for looking out for me.
I've got us this morning.
Anxiety is a feeling,
Not a forecast.
It can come along with you today without being in charge.
Now choose one small thing you'll do when you get up.
Not your whole day,
Just the very next step.
Maybe drinking a glass of water.
Opening a window.
Stepping outside for a minute or making your coffee slowly.
Don't let that one thing be enough for now.
You might offer yourself a few words as you start the day too.
I can feel anxious and still take care of myself.
I only need to take the next small step.
I've gotten through hard mornings before.
I can get through this one.
Take one more slow breath in.
.
.
And a long breath out.
Notice if anything has shifted,
Even a little.
A little more space,
A little more steadiness.
And when you're ready Take your next small step.
And come back to this practice any morning you need it.
If you have a few more minutes,
My morning self-trust check-in is a great way to keep going.
Thank you for coming home to yourself with me.
