Overwhelm Slow Morning Help

This unconventional guided talk is here to give you the boost you need to get out of bed and start your day! (or evening... no judgment!). I'll help coach you through simple gentle tasks that will get you out of bed and on with your day. Even if it's the only thing you can muster today, I'm so proud of you for listening to and participating in this simple act of self-care. Be kind to yourself! Some days are hard. It's just part of being human.

Transcript

Hello and welcome.

Good morning.

Are you having a tough time getting up today?

That's all right.

Don't be mean to yourself about it.

The only way forward is through self-love and patience toward yourself.

Let's do this together.

Take this time to stretch your body out,

Feeling how nice it feels to move those muscles after spending so long in bed.

It's okay to still be in bed.

Doesn't matter what time it is.

There's no rules for this.

Take a deep breath.

Make sure it's a deep,

Calming breath in through the nose if possible,

Expanding your belly,

And then let it out naturally.

Breathe normally for a moment and try putting a little smile on your face.

You don't have to mean it,

But it's the action of wearing a smile that can boost our positivity.

May as well.

Now let's stretch again,

As big as you can this time.

Arms out,

Wiggling your toes and fingers,

And now relax.

Take another long and slow breath in through the nose,

Expanding your belly,

And hold it.

Now let it out as far as possible,

Pushing all of the stagnant air from your lungs.

One more big stretch,

And this time breathe in deeply while you stretch as far as possible,

And then let the breath out and relax your body.

Good job.

Don't forget to turn the corners of your mouth up.

Great job.

You should feel so proud of yourself for finding a creative way of helping yourself today.

Let's sit up now.

Just slowly sit up,

Thinking encouraging and kind thoughts to yourself.

It's amazing.

If this wasn't hard,

There wouldn't be a guided meditation for it.

There's nothing wrong with you.

You're living your beautiful life and getting the whole human experience.

Ground your feet to the floor as you sit on the bed or couch,

Wherever you may have been sleeping.

Now take another deep breath in through the nose and hold it.

Now let it out naturally.

Breathe normally for a bit,

And when you're ready,

We're going to take another long deep breath in while sweeping your arms up to the sky.

Here we go.

Hold your breath as you stretch one extra high and then alternate to the other arm and stretch that one extra high.

Good job.

Move them in circles,

Your wrists in circles,

Whatever feels natural,

And then just gently release your arms back down as you exhale.

Amazing.

Now how about we head to the bathroom?

You can brush your teeth or use the restroom while I chat,

Okay?

Brushing your teeth will really help set your mind into a day mode.

Don't skip this step if you can help it.

Okay,

Just take your time.

While you're doing this,

I want to send you a few reminders.

So go to the bathroom,

Brush your teeth,

Do all that stuff,

Whatever you have to do,

And I'm just going to talk,

Okay?

You have a purpose.

Whether or not you know it,

You do.

Some days it's impossible to see it for ourselves,

But we all have a purpose.

You have worth.

I'm telling you because sometimes we can't be trusted to remember our own worth,

And that's okay.

That's normal.

If you struggle with this,

There's absolutely nothing wrong with you.

It's why I'm here recording this.

We all need external reminders from time to time.

Remember while you're getting ready for the day right now to pause and take deep intentional breaths now and then,

Even when you're brushing your teeth.

Remembering to breathe is key.

When we have stress or anxiety,

We tend to hold our breath and it triggers a physiological response which just compacts the problem.

Today we're choosing to beat this.

Our bodies are so amazing.

Your stress response is designed to save your life.

In this modern world,

We're intelligent enough to recognize that sometimes our stress is working a little too well for us.

Let's thank our brain and body for the amazing things it does for us on autopilot.

We can be grateful for our stress response,

But also kindly remind it that we don't need it today.

Take another long and deep breath in and hold it and let it out along with any excess stress your amazing body thought was necessary.

If you have a mirror,

Please take a moment to look into it.

If you don't,

Just close your eyes and imagine that you're looking into a mirror.

We're going to speak as if there's a mirror in front of you,

Okay?

Stare deeply into your own beautiful eyes.

I've never seen eyes that weren't beautiful.

Your eyes are beautiful.

It's okay to admit this to yourself.

It's all right.

It's not always easy for us to look into the mirror.

If it is easy for you,

Wonderful.

Seriously that's great.

But if it's not,

That's also okay.

But I want you to try to get into the habit of doing it.

The only thing I ask is that if you have any feelings of anger,

Disgust,

Shame,

Disdain,

Or any other negative feelings when you look at yourself in this moment,

Those feelings aren't allowed.

It's okay.

Nobody will know.

Nobody will judge you for recognizing your own beauty.

Nobody's here to dispute it.

Nobody can tell you that you don't deserve to be happy.

Your actions or lack of actions are completely irrelevant in this moment.

Look into your eyes.

If you identify with any feelings of unworthiness,

Let those go just for this moment.

It would be nice if we could always let them go forever,

But let's be realistic and let's just take one tiny moment,

Okay?

It may feel wrong.

It may feel awkward or embarrassing or dishonest,

But I still need you to look into your own eyes and see the sweet,

Innocent child that you once were within them.

You are that same person.

You are that child.

Forget anything else just for now.

Turn the corners of your mouth up into a smile once more.

Look deeply into your own eyes and tell yourself what you would tell an innocent child.

You are beautiful.

You don't have to earn joy.

It's your right.

If nobody else loves you,

I always will.

Stare for one moment longer as you really,

Truly try to embody these words.

You can love yourself unconditionally.

We don't need external validation,

Okay?

You can always love yourself unconditionally.

You don't have to feel it every day,

But know that it's there.

Nothing you do or don't do will ever play a role in whether you love yourself or not.

You are always deserving.

You are always worthy.

You might need little reminders from someone like me once in a while.

Choosing to listen to this is a strong act of self-love.

I'm so proud of you.

Now finish in the bathroom and take a few more slow and patient deep breaths.

I'll do them with you.

Let's go.

Here's a deep breath in.

And out.

Another one in.

And out.

Last one.

Let's remember to do it from the belly instead of the chest.

Ready?

In.

And out.

All right.

Now we're almost done.

Find an empty space that will have enough room for you to move your body around.

And we're going to do 10 jumping jacks.

I'll do mine later.

I'll count for you.

Ready?

If you can't do jumping jacks,

Do something similar,

Just depending on your body what you can do.

Okay?

But either way,

Something that gives you a lot of movement gets the blood flow going.

Ready?

Okay.

I'm going to do a count.

All the way up to 10.

Let's go.

One.

Two.

Three.

Four.

Five.

Six.

Seven.

Eight.

Nine.

Ten.

Brilliant.

You're almost there.

I have one more request.

Good job for doing that.

Thank you.

If you slept in a bed or anywhere with blankets,

Take this time to make the bed or couch or whatever.

Takes like three seconds,

So just tidy the blankets or pillows.

This seems really small,

But it's not.

Just do it right now.

By the time I'm done talking,

You'll be done.

You already have so many things to check off your list today.

You did a morning stretch.

You brushed your teeth.

Did some affirmations.

You exercised,

And now you're cleaning your room.

See?

I knew you had it in you.

If you do nothing else today,

Nothing else,

That's still something to be proud of.

You still did a lot.

Don't discount that.

Okay?

Thank you so much for your precious time and for taking a moment for true self-care.

Don't forget to breathe.

See you later.

Reviews

This meditation made me feel great. I don't usually have trouble getting out of bed in the morning, but this really helped me fight my struggle with self-worth. Thank you!

My takeaway: Encouraging to get going. 🦜 Thanks [KEY: 5=Insightful, 4=Interesting, 3=Okay, 2=Not For Me, 1=Irritating]

Thanks so much for helping me get out of bed today with a bit more courage

Thank you for allowing me to forgive my weaknesses

A great way to get out of bed and get moving! Thank you 🙏

Amazing! I wish it was a corse that could be in my ear, designed for me.

I've been struggling with getting out of bed recently, and this really helped. Thank you 🙂

incredible so realizing and very supportive and encouragement

You are sweet💖😊 Thank you for helping me this morning💖✨️

*chefs kiss* this did exactly what it needed to do! I felt so encouraged throughout this gentle guidance, thank you.

Just love this. So perfect. Soft, easy, compassionate, and great for when you might be feeling lonely.

I didn't realize how much I needed that. Thank you!

As someone who struggles with having a morning routine this calmed my nervous system and made me feel so good and off to a great start. Thank you 🙏

This was so, so perfect for my slow morning. I feel a hundred times better after doing this. Thank you!

Helpful! Kind, gentle, and encouraging voice. Thank you 🙏

As someone who is wired for slow emerging mornings (or afternoons), this is a godsend. For anyone reading this that either identifies or has a child that has extreme morning challenges, this is the better route! (As opposed to forcing, fighting, shaming.) This, in combination with light cues and vocal toning make for possibly a perfect wake sequence for me. It may take longer than "jumping out of bed," but that's not reality or in alignment anyway. My deepest appreciation 🩷

That was so beautifully done and SO effective! I’m up with a smile. Big hug.

That was delightful, thank you for your gentle push 🙏

Effective, down to earth, self-compassion promoting - awesome! Thank you so much.

Love the fact of being guided step by step hahhaa.. I'm not a morning person and feels this has been made for me!