3-Minute Morning Arrival Practice

Try this when you start your day.

Begin your day by bringing calm, clarity, and confidence into your body and mind with this simple ritual.

Set the timer for three minutes. Sit comfortably with both feet on the floor or lie down if that feels better. Close your eyes or soften your gaze.
Scan, with your mind, from head to toe. Notice any areas of tension or tightness. Breathe into those spots as you continue to breathe naturally.
Anchor your attention on your breath. Inhale through your nose for a count of four. Exhale gently through your mouth for a count of six. Feel the gentle expansion and release in your chest and belly.
Invite curiosity. If your mind drifts, simply notice where it went without judgment and return your attention to the breath. Think about your breathing!
Seal the practice. When the timer ends, stretch your arms overhead, open your eyes, and take a moment to affirm: “I meet this day with calm, clarity, and confidence.”

Share how this practice lands for you in the comments below or journal any shifts you notice.

Consistency is the key to rewiring your nervous system. You’ve got this!

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