top of page
Search

A 5 Minute Pause to Start Your Day

I LOVE a good morning routine, and I intentionally make time for my (admittedly lengthy) time in the morning by getting up early, no matter where I am. I've built my morning routine to include journaling, a few minutes of meditation, planning my day, enjoying my coffee. It helps me start my day grounded and centered... AND I realize that not everyone has the luxury or space to take an hour to themselves. 😅


You don't have an hour for a morning routine? That's Ok!!

I've recently incorporated a short 5 minute pause, intentionally choosing how I want to my day to go. I KNOW you have 5 minutes to spend on yourself, even if that means you wake up a few minutes before the rest of your family! Truly, set your alarm 10 minutes earlier (and go to bed 10 min earlier!), YOU DESERVE IT!!


morning cup of coffee

Steps to take a 5 minute pause to start your day

There are a lot of words below, but this is a quick, simple practice that anyone can do!


  1. Start here to ground/center yourself:

Sit in a comfortable seat with your cup of coffee, tea, water with lemon, or whatever beverage of choice. As you settle in:


  • Notice your cup or mug in your hands

  • Feel the sensation in your hands, is it warm or cool?

  • Smell your beverage - what scents do you notice that you might not otherwise pay attention to? (for me: I notice the notes of cinnamon that I add, heavenly ✨)

  • Do you notice any sounds around you in your space (I heard birds chirping this morning!)

  • What else might you notice about your hands - tingling, buzzing, etc

  • If you're holding onto tension, let yourself relax and soften into your seat


Take three deep breaths, focusing on the movement of your breath:

  • Inhale slowly. Pause. Exhale slowly. Pause.

  • In, pause... Out, pause...

  • In... Out...


  1. Visualize your day

Now release the control of your breath and gently turn your attention to the day ahead of you. Visualize how you want your day to go and think about not only what do you want to do, but how do you want to FEEL. From that you may come up with a word of intention. Some examples: peace, presence, focus, grace, ease, challenge... If there are several, pick the one that resonates the most to you for this day.


  1. Reinforce your intention

Once you've settled on a word, notice how that intention feels in your body. Where in your body do you feel it (maybe your throat, your belly or your chest)? Take a breath or two to tune into that feeling. Then, see yourself moving through your day with that way of being, that energy, visualizing your actions as detailed as possible. Picture yourself actually completing tasks, having conversations, or however you want you day to go. If a mantra is helpful, repeat to yourself: "Today, I choose to move forward with...(your intention)."


  1. Complete your practice

To complete your practice, take three more slow, deep breaths, repeating your mantra to solidify your intention or feeling. Slowly bring movement back into your body, take a few deep breaths, wiggle your fingers and toes, roll your head from side to side, roll out your shoulders. And let it be so. ❤️


If any time throughout your day you notice getting caught up in the chaos or needing some centering, you can always take a few breaths and repeat the mantra you set for the day. Try it out and let me know if you notice anything different about your day!


⭐ I'd love to hear if you try this and how it went! Shoot me an email, or comment with your thoughts!!

bottom of page