Gentle Mornings: A 7-Minute Practice to Start Clear

Arrive softly into the day with breath, pen, and a kind check-in—no perfection required.

Mornings set the tone for everything that follows. But not every morning feels easy. Some days you wake up rested, other days heavy, and often the rush begins before you’ve even opened your eyes. A gentle practice can help you start clear—without pressure, without perfection. Just seven minutes to meet yourself with kindness before the world asks for your attention.

1. Three Breaths (1 minute)
   Sit comfortably, feet on the ground. Close your eyes if you like. Take three slow, steady breaths. Feel your shoulders drop a little more each time. You don’t need to change anything—just notice yourself arriving in this moment.
2. Pen to Page (3–4 minutes)
   Take a notebook or scrap of paper. Write freely for a few minutes. It doesn’t matter what: thoughts, dreams you remember, a list of what’s on your mind. Let the words tumble out without editing. This isn’t about neatness—it’s about making space inside by placing what’s swirling in your head onto the page.
3. A Kind Check-In (2 minutes)
   Before you finish, ask yourself gently: “How am I arriving today?” Write down one word or phrase that feels true—tired, hopeful, heavy, curious. Then ask: “What would support me today?” It could be something small: a glass of water, a walk at lunch, calling a friend.

Why it helps

This short practice isn’t about fixing everything. It’s about softening the edges of your morning and giving yourself a moment of presence before the day sweeps you along. By breathing, writing, and checking in kindly, you meet yourself where you are—clearer, lighter, and more steady.

No perfection required

If you only have two minutes, do just the breaths. If you skip a day, that’s fine. This is not a challenge to complete—it’s an offering to yourself. Gentle mornings are about beginning again, as many times as you need.