Let’s be honest—most mornings start in chaos.

From the second your eyes open, your brain kicks into overdrive. The to-do list appears out of nowhere. Kids need breakfast. Emails start piling up. You’re already behind and the day hasn’t even officially started.

But what if your day didn’t start like that?
What if you gave yourself just five intentional minutes to feel clear, grounded, and present before the chaos begins?

That’s exactly what this guided morning meditation is here to do.

It’s designed for real life—whether you’re still lying in bed, sipping your coffee, brushing your teeth, or listening on the way to school drop-off. No incense or perfect yoga pose required. Just you, your breath, and a few quiet moments to reset before the noise.

So pause. Breathe. Save this blog post and come back to it every morning this week. Notice what shifts.

Ready? Let’s begin.

Welcome

This practice will help you begin your day with presence, gratitude, and energy. Use it to set the tone for a grounded, calm, and empowered morning—no matter what’s on your calendar.

---

1. Get Grounded

Sit comfortably—in bed, on the floor, or at the kitchen table with your coffee.
Let your spine grow tall. Drop your shoulders away from your ears. Rest your hands on your lap.

Now take a deep breath in through your nose…
And slowly exhale out through your mouth.

Let go of any tension you carried from yesterday.
Breathe in deeply again—and exhale even slower.
Let your body soften.

Continue breathing gently in and out through your nose.
Feel the weight of your body settle.
Feel the support beneath you.
There’s nowhere to be right now but here.

---

2. Feel the Earth Beneath You

Bring your awareness to the ground.

Notice the chair, the bed, or the floor supporting you.
Visualize roots growing from your body, anchoring you deeply into the earth like a strong, steady tree.

With each inhale, draw up strength and calm from the ground beneath you.
Let it move up through your feet… your legs… your hips… your belly… all the way to your heart.

Let this grounding sensation remind you: You are supported. You are safe.

---

3. Shift into Gratitude

Think of one thing you’re grateful for this morning.

Maybe it’s your warm bed. A fresh start. Your health. A quiet house. Your morning coffee.
There’s no wrong answer. Just one thing.

Breathe into that feeling.
Let it expand from your heart… down your arms… through your legs… filling every corner of your body.

With each breath in, say: “Thank you.”
With each breath out, send that gratitude into the world.

Let it ripple out like light.

---

4. Invite in Energy

Now visualize a warm, golden light hovering above your head.
As you breathe in, let that light begin to pour into your body.

Feel it move through your face… neck… shoulders… arms… and chest.
Down your spine… into your hips… your legs… and your feet.

This golden light brings clarity, confidence, and renewal.
Let it wake you up from the inside out.
Let it fuel you—not with urgency, but with power.

You are grounded. You are clear. You are energized.

---

5. Set Your Intention

Silently repeat this affirmation:

“I am present. I am grounded. I am grateful. I am energized for today.”

Let the words land in your heart.
Let them remind your nervous system that you’re safe, strong, and centered.
You’re not stepping into your day from a place of chaos—you’re leading it from a place of calm.

---

Closing

Take a final deep breath in through your nose…
Let it out with a full-body sigh.

Wiggle your fingers and toes.
Stretch your arms if it feels good.
Gently open your eyes.

Carry this calm into the next part of your morning. You don’t have to earn peace—it starts right here.

---

💛 Your Next Step

If this meditation gave you even one moment of calm, consider making it a daily ritual.

Come back to it every morning for the next seven days. Notice how your energy shifts. How your mind feels clearer. How your patience stretches a little further.

✨ Want more body-based support like this? Download The Nervous System Reset Guide for somatic tools to reduce stress and reconnect with your calm, grounded self.

Here’s to calm mornings, clear minds, and energy that flows—not burns out. You’ve got this.

Related Episodes:

• Previous Episode
• Cranky in the Morning? 3 Things I Do When I Wake Up Feeling Irritable
• 5 Morning Mistakes that Wreck Your Nervous System and Cause Burnout
• A Powerful Nighttime Routine to Optimize Your Health

>>> 💌 DOWNLOAD THE NERVOUS SYSTEM RESET GUIDE <<<

🥤 MY BURNOUT RECOVERY STORY + $10 OFF HAPPY JUICE

📝 APPLY NOW FOR 1:1 COACHING WITH ME!