Morning Self Check-In Recipe (In Bed) (2–4 minutes)

This recipe helps you meet yourself before the day begins—so you can gently come online, notice what you’re carrying, and choose connection with yourself before you connect with everyone else.

Disclaimer:
This recipe is provided for educational and informational purposes only and is not medical advice, mental health treatment, diagnosis, therapy, or a substitute for professional care. Emotional embodiment practices may bring up strong feelings, memories, sensations, and/or physical reactions. You are voluntarily participating and are solely responsible for your own emotional, physical, and medical safety, decisions, and actions. Go at your own pace. Stop at any time. Take breaks when needed. If you feel overwhelmed, pause and ground yourself: feel your feet on the floor, place a hand on your heart, and breathe slowly. These practices are intended to help you move emotion through your body—not to reenact harm and not to discharge emotions onto others. Always listen to your body first. If you are in crisis or at risk of harming yourself or others, stop and seek immediate help in your area. READ FULL DISCLAIMER BEFORE YOU START IF YOU HAVEN'T ALREADY

Use this when
Right when you wake up—before you grab your phone, before you start problem-solving, before the day pulls you into everyone else’s needs.

Ingredients

• 2–4 minutes (even 60 seconds helps)

• Your bed (still lying down is perfect)

• Your breath + one hand on heart (or belly)

• Optional: journal/notes app by your bed

Safety
If you feel flooded, keep your eyes open and orient to the room (name 3 colors/shapes/sounds). If big feelings come up, shorten this to 30–60 seconds and choose one grounding move only (hand on heart + slow exhale). Stop if it becomes too much.

Opening: Wake-Up Softening
As soon as you wake up, pause. Don’t rush.
Place one hand on your heart and take one slow exhale.
Say quietly: “I’m here.”

The 3-Step Experiment

Step 1: Notice (30–60 seconds)
Without changing anything, check in:
“Right now my body feels ________.”
“Right now my mood feels ________.”
“What’s the first thought I’m waking up with?”

Step 2: Light movement in bed (60–90 seconds)
Do gentle movement to bring yourself online—choose what feels good:

• Wiggle toes and fingers for 10 seconds.

• Roll ankles and wrists slowly.

• Shrug shoulders up and down 3 times.

• Gentle full-body stretch (reach arms, point toes), then release.

As you move, keep your exhales long and slow.
Say: “I don’t have to sprint into my day.”

Step 3: Choose one intention (30–60 seconds)
Finish this sentence:
“Today I choose ________ (connection, softness, patience, honesty, courage, one small step).”
Or:
“One thing I need today is ________.”

Closing: Begin gently
Place your hand back on your heart.
Take one slow breath and say: “I can go slowly. I can come back to myself.”

Nurture and Integrate
Before you stand up, choose one tiny support: drink water, open the blinds, or put both feet on the floor and take 3 slow breaths. Over the next week, notice if your mornings feel even 5% more grounded.

Affirmation (Optional)
Choose one:
“I can start gently.”
“I can meet myself before I meet the day.”
“One small step counts.”

Want to go deeper?
If you feel activated later, choose a quick Overwhelm Recipe. If you feel emotion building, follow with an Emotional Release Waves recipe.

Peace & Love, Julie
Emotional Release - The Missing Peace