We guide a short morning practice to center attention, reclaim energy, and choose how to move through the day with grace and clarity. Gratitude, body awareness, and gentle course-correction help build presence without pressure.
• orienting to day, time, and season
• sensory check-in with the world outside
• body scan from head to feet
• deep breathing to build calm energy
• naming agency, choice, and intention
• calling energy back and setting boundaries
• releasing what is not ours to carry
• practicing pause, forgiveness, and reset
• ending with gratitude and a slower pace
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Episode Transcript
Good morning.
I am grateful for this new day.
As I wake up, I find myselfhere, noticing what day it is,
what time it is, how old I am.
(00:34):
I notice what season it is.
What are the trees doing?
Is the grass green?
Is it spring?
Is it winter?
Is it summer?
Is it fall?
(00:55):
As I wake up, I notice my ownbody, my soul, my mind, noticing
the top of my head, base of mysoul, the backs of my shoulders,
(01:19):
I notice energy running allalong my spine, my hips, my
pelvis, my legs, my feet.
As I take big deep breaths, Ifeel the oxygen giving me
(01:43):
energy, waking me up for theday.
I am grateful for this new day,a fresh start, with fresh
choices, new ways of being.
(02:06):
Today I choose to focus on mywell-being.
I feel my agency and choice andresource, my ability to move.
I have flexibility and strength,grit and grace.
(02:33):
I'm grateful for everythingtoday will bring.
I'm going to notice where I amand what I am doing.
I'm going to choose what I focuson, where my energy goes.
(02:54):
I call all of my energy back tome.
Like little balls of light or awash of color.
I pull all of it back into mychest, my belly, my back, my
head.
I am lit up with all of my ownenergy and capacity.
(03:19):
I notice any energy in my body,in my field, in the room that is
not my own.
And I release it.
Today I notice where and whenand who I am.
(03:46):
I choose to be present, to beaware of what I am doing and who
I am doing it for.
And if and when I find myself ina state of being or a state of
behavior that doesn't align towho I want to be, I give myself
(04:07):
permission to change course, topause, to notice, to forgive, or
to ask forgiveness, and then tochange my mind, to change my
state.
Good morning.
I'm grateful for this new day, afresh start, a new opportunity.
(04:34):
I take my time today.
There's so much time and spaceto breathe, to slow down, to be
present.
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