If I could only name one thing that feels like the deciding factor between a day of ease and intention versus a day of survival reaction, it would be my morning daily practice.

I like to call it my Mindful Morning.

When one of my own coaches encouraged me to create this habit every single morning, I had 1,001 excuses as to why this wasn't possible for me:

  1. I have children who wake up early.

  2. I'm already exhausted. You're telling me to get less sleep?

These were the two big ones. Feeling me, right? Yet at this point I had nothing to lose. Something needed to shift in my day-to-day life so I felt less like a robot and more like a human.

The first morning I set my alarm and the furthest I got to was a cup of coffee and my favorite reading chair. But even on that first day, I noticed our morning went smoother. I was more engaged with my children. Our breakfast was fun. I was in the moment instead of mindlessly preparing food while listing the massive to-do list in my head.

This pattern continued and I slowly began to add little rituals to this special time that was just for me. (Whoa! Just me? Yes!)

And the sleep issue? My life naturally began to incorporate this new way of being. As my days became less chaotic, I found myself less tired. I was able to get to bed a bit earlier because this new system in my life created more flow in my day. I no longer needed to disengage by scrolling Instagran or Netflix as much before bed. Overall, the benefits had become very apparent. Especially in how I was FEELING throughout the day.

Here are a few ways you can begin to add Mindful Mornings to your routine:

  • Make the decision to try it for a week. Setting the intention and leaning into the feeling of WHY you want this in your routine is a necessary first step.

  • If you have little ones who already struggle to sleep until sunrise or you have a nursing babe, brainstorm ways you might be able to incorporate an aspect of this practice into other parts of your day. Life as a mother comes in seasons and I truly recognize this. Sometimes you must truly prioritize sleep when you can get it. Been there and get that. Send me an email if you'd like to chat about this on a more personal level.

  • Start low and slow. 5 extra minutes. 1 warm cup of your favorite morning drink. Your favorite place in the house. In complete silence. That's all it takes to begin.

Throughout this series, I will be continually adding more ideas to help you create the most magical Mindful Morning that works for you!

Want more? There's 3 ways you can work with me:

  1. Check out my program GROUNDWORK.

  2. Sign up for free access to my workbook PRUNE: 5 Practical Steps to Create More Space for Abundant Living

  3. Follow me over on Instagram where I share all of thIs real time in our own home.


One of the most highly used deep breathing techniques out there is what I simply call a
4-7-8. All this means is that you inhale (deeply + slowly) through your nose for 4 counts. Hold your breath in your stomach (versus allowing your shoulders to raise, becoming more tense) for 7 counts. Finally, releasing the breath fully through your mouth for 8 counts.

Notice the cool air coming in through your nose. Feel your stomach expanding. Pay attention to the warm air audibly exiting through your lips.

Repeat this a minimum of 3-4 times in a row.

When you have completed this exercise, notice without judgement how your body feels in that moment.

Examples of times when I use this technique:

  • I am feeling overwhelmed by my environment.

  • I want to respond, instead of react, to my children in a way that is more aligned with my parenting philosophy.

  • Before having an important conversation.

  • In the morning during my daily practice.