Good morning.
I'm Mahua.
I'll begin by thanking you for being here.
Really,
Thanks for being here.
Today I'm going to talk to you about morning anxiety.
That feeling of waking up with worry,
Unease or a heavy heart.
It can feel like a racing pulse,
A tight chest,
Restlessness or an overwhelming sense of stress before the day even begins.
This happens for many reasons.
Cortisol,
The body's stress hormone,
Peaks in the morning.
An overactive mind,
Unresolved emotions or even exhaustion from the day before can make it worse.
But here is the truth.
Morning anxiety does not define your day.
You're not powerless against it.
Small intentional steps can bring ease,
Grounding and clarity.
It could be gentle breathing,
Mindful movements or even a shift in focus can soften the weight of anxiety.
And over time,
These small rituals can turn your mornings into a space of peace rather than tension.
So know this.
If you're experiencing morning anxiety,
You're not alone.
And step by step,
Breath by breath,
You can move through it.
Let's look at a few things that you can do.
Step one.
Arriving in this moment.
Instead of reaching for the snooze button,
Take a deep breath in and sigh it out.
Now gently sit up,
Place your feet on the ground,
Feel its support beneath you.
You don't have to solve everything right now.
Just focus on this first step.
Step two.
Calming the body and mind.
It's all about deep breathing and gentle stretching.
So let's slow the breath together.
Inhale for four counts,
Feeling your belly expand.
Hold for four counts,
Letting the breath settle.
Exhale for six counts,
Releasing any tension.
Now you can gently roll your shoulders,
Stretch your arms overhead.
Or maybe sway side to side or just shake your arms and legs.
Let movements remind your body that you are safe.
Step three.
Connecting to the present.
Through positive affirmations or maybe natural light exposure.
So take in some light.
Open the curtains.
Step outside or simply notice the air around you.
And as you do,
Whisper to yourself.
I am safe.
I can handle today.
And let these words settle.
Step four is about nourishing and grounding.
Reach for a glass of water.
Hydrate yourself.
Take a sip slowly,
Mindfully.
Let this small act be a signal to your body that you are waking up with care.
And then you can ease into a comforting ritual.
Maybe a warm drink,
A few words in a journal,
Or maybe a song that suits you.
Something gentle,
Something just for you.
And now the final step.
Step five.
Setting an intention.
Before stepping into your day,
Take one more deep breath.
And if it's available to you,
Place a hand over your heart.
And repeat silently.
I choose ease and trust.
I take one step at a time.
I'm stronger than my thoughts.
Thoughts are not facts.
Let these words be your anchor.
Let them guide you into the day with steadiness and calm.
When you're ready,
Stretch lightly,
Stand up and begin.
You've got this.
And you're not alone.
One breath at a time.
One step at a time.
And that's all you need.
Be well.
Look after yourself.
Thank you for being here.
