Hey there, and welcome back to Mindful Mornings. I'm Julia Cartwright, and I'm so glad you're here. You know, it's Thursday morning, and if you're anything like me, you've already got that familiar buzz of anticipation mixed with maybe a little overwhelm about what the day might bring. So let's hit pause right now, together, and create some space for peace before the world starts pulling at you.

Find yourself somewhere comfortable, seated or lying down, wherever feels good. You don't need perfect posture or a meditation cushion or any of that. Just settle in like you're about to watch your favorite movie. Let your shoulders drop away from your ears. Good. Now, take a breath with me. In through your nose for a count of four, and out through your mouth like you're gently fogging a mirror. Again. In for four, and out. Feel that? That's your nervous system starting to shift gears.

Now, I want you to bring your attention to your body as if you're a weather reporter checking in on conditions. Start at the crown of your head. Is there any tightness? Any heat? Just notice without judgment. Slowly scan down through your face, your jaw—oh, most of us clench here without realizing it—your neck, your shoulders. Keep moving down your spine, your chest, your belly. Notice where you might be holding tension like you're gripping a secret.

Here's the magic part: with each exhale, imagine that tight space loosening, like a knot slowly unraveling. You're not forcing anything. You're just inviting ease. Continue this body scan all the way down to your feet, and then back up again if you'd like. The goal isn't perfection or even deep relaxation. It's simply awareness. When you know where your body is holding stress, you've already started to release it.

As we wrap up, take three more conscious breaths. Each one is a small gift you're giving yourself today.

Here's my challenge for you: carry this awareness forward. When you notice tension creeping back in—maybe at your desk, maybe in traffic—just pause and scan one area quickly. That tiny check-in can be your reset button all day long.

Thank you so much for spending this time with me on Mindful Mornings: Start Your Day with Peace and Clarity. Please subscribe so you never miss a practice. You deserve this peace. Go shine out there.

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