Duration: 5 minutes

Goal: To set a positive and focused tone for the week, fostering a sense of clarity and motivation for Monday mornings.

Introduction (1 minute):

Find a comfortable seat in a quiet place where you can be undisturbed for a few minutes. Sit with your back straight but relaxed. Gently close your eyes or keep them softly focused on a point in front of you. Take a deep breath in, filling your lungs with fresh morning air, and exhale slowly, releasing any remnants of sleepiness or tension.

Setting Intentions (1 minute):

With each breath, start envisioning your week ahead. Think about your main goals and what you wish to achieve. Don’t dive into specifics; just set a general intention for productivity, creativity, or whatever you need most. Allow these intentions to form a clear, positive image in your mind, setting the tone for the days to come.

Body and Mind Alignment (1 minute):

Focus now on your body. Notice any areas of tension – perhaps in your shoulders or neck, common areas where stress accumulates. Take a deep breath, and as you exhale, imagine sending a wave of relaxation to these areas. Feel your body aligning with your intentions, becoming a vessel of calmness and strength.

Gratitude and Positivity (1 minute):

Shift your thoughts to gratitude. Think of at least one thing you are genuinely thankful for in your professional or personal life. It could be a supportive colleague, a recent success, or the opportunity to learn and grow. Let this feeling of gratitude fill you with positive energy, brightening your outlook for the week.

Closing and Activation (1 minute):

Take three deep, energizing breaths. With each inhale, gather strength and focus. With each exhale, release any lingering doubts or worries. Gently wiggle your fingers and toes, bringing movement back to your body. When you feel ready, open your eyes, carrying this sense of purpose and positivity into your Monday and the rest of your week.

Remember, this mindful start is your foundation for a productive and fulfilling week ahead.