How we begin and end the day matters more than we realize. Over time, I’ve learned that even the simplest rituals - done with presence and care - can help me soften into my body, quiet my mind, and return to my heart.
I used to wake up and immediately check my phone, mindlessly scroll, rushing into the day before even taking a breath. But I began to notice how these actions set the tone for how I felt the rest of the day: scattered, tense, disconnected. So, I started shifting - gently, intentionally - and now, my mornings and evenings feel like bookends of calm.
And the best part? Some of the most grounding practices can be done
right from your bed
-
especially on those days when you're feeling tired, tender, or just needing extra softness.
Gentle In Bed Yoga to Start the Day
These days, I start slow. Before I even sit up, I place one hand on my heart and one on my belly. I take three deep breaths and simply feel the rise and fall, the warmth of my hand, and the quiet hum of being alive. It’s my way of checking in before the world rushes in.
When I have a little more energy, I might do a few gentle
bed yoga stretches - things like:
- Knees-to-chest pose to release the lower back
- A
twist with a soft exhale
- Gentle
cat-cow stretches on all fours right on the bed.
If I’m craving clarity or intention, I sit up with my back against the wall and ask myself one question in my journal:
What would feel kind to my heart today?
This isn’t about productivity or performance. It’s about presence. It’s about giving myself permission to ease into the day from a place of connection and care.
Ending Your Day by Unwinding From the Inside Out
Evenings are for softening, especially after a full day of giving, holding, or thinking.
Sometimes I light a candle or turn on a salt lamp. But when I’m already in bed, I let myself sink into the practice right where I am. Here are a few things I return to again and again:
Heart-Holding Breath
Lying on my back, I place a folded blanket or pillow across my chest—it feels like a gentle hug. I close my eyes and breathe into the space beneath my hands, feeling the support, the safety, the warmth. I sometimes sigh it out on the exhale, which helps my body release even more.
Supported Reclined Butterfly (In Bed)
I bring the soles of my feet together and let my knees fall open like butterfly wings, placing pillows under my knees if they need support. One hand on my belly, one on my heart. I breathe slowly and let the day melt away.
Gratitude Check-In!
I whisper to myself:
- What felt good today?
- Where did I show up with love?
- What can I let go of tonight?
Even a one-word answer is enough. The point isn’t perfection—it’s presence.
And when I feel restless or anxious, I return to
breath: inhale for four, exhale for six. I imagine my breath as a soft wave, smoothing everything it touches.
Why These Moments Matter
These little rituals remind me that I don’t need to
do more to be aligned—I just need to
be with myself. Whether it’s a breath before getting out of bed or a simple stretch under the blankets, each moment of care becomes a thread that weaves me back to my heart.
There’s no “right” way to do it. You don’t have to have a full morning routine or an hour of yoga at night. You can begin where you are. In your bed, with your breath, with your hand over your heart.
This is how I return to myself—softly, daily, with love.
