Good morning. I'm Julia Cartwright, and I'm so glad you're here. Before the day gets its hooks in you, before the emails and the to-do lists and that one thing you're already worried about—we're going to spend the next few minutes together, just you and me, finding that quiet place inside where everything makes a little more sense. You know that feeling when you wake up and your mind's already running a marathon? Yeah, today we're going to gently tap the brakes.

Let's start by finding a comfortable seat. Doesn't have to be fancy. Couch, chair, floor, bed—wherever you are right now is exactly where you need to be. If it feels natural, close your eyes. If not, soft gaze down. There's no perfect way to do this.

Now, let's just notice your breath. Not change it, not fix it, not make it deeper or slower. Just notice it, like you're watching a gentle tide coming in and going out. Your breath is doing its job beautifully without any help from you. For a moment, imagine each inhale bringing in clarity, like morning light filling a room. And each exhale releasing whatever you're carrying. That tension in your shoulders, that worry about the day—you don't need it right now. Let it drift away.

Here's the main practice I want to share with you today. It's called the Three-Part Check-In, and it takes about three minutes. First, bring your attention to your body. Notice what you feel right now without judgment. Heaviness? Lightness? Tingling? Just acknowledge it. Next, check in with your emotions. What's the temperature of your heart right now? Calm? Restless? Neutral? Whatever it is, it's welcome here. Finally, notice your mind. What thoughts are floating around? Don't grab onto them. Let them pass like clouds across a summer sky.

This practice works because it creates a little space between you and all the noise. It's like stepping back from a painting so you can see the whole picture instead of just one small brushstroke.

As you move into your day, carry this with you: you can return to this space anytime. When you're stuck in traffic, waiting for a meeting to start, or feeling overwhelmed, just pause and do a quick three-part check-in. You've got this built in now.

Thank you so much for joining me on Mindful Mornings: Start Your Day with Peace and Clarity. If this resonated with you, please subscribe wherever you listen so we can do this together tomorrow. You deserve a day that feels intentional, and it starts right here, right now. I'll see you in the morning.

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This content was created in partnership and with the help of Artificial Intelligence AI