Morning Rituals

Coffee, Stretching, and a Nervous System That Needs Time

I am not a “wake up and glow” person.

I am a coffee person. Deeply. Devotedly. I’ve tried to replace it. I’ve tried to villainize it. None of it stuck. So coffee stays… slow, intentional, non-negotiable.

Mornings, for me, are about transition. From sleep to waking. From silence to noise. From stiffness to movement. I don’t force productivity early. My body resists it, and I’ve learned to listen.

Here’s what actually helps:

Coffee, First
One cup. No scrolling. Just warmth and stillness. Sometimes I sit. Sometimes I stare out the window. This is less about caffeine and more about permission to arrive slowly.

Gentle Stretching (5–10 minutes)
Nothing ambitious. Just enough to remind my body we’re safe.

• Neck circles, slow and small

• Shoulder rolls with long exhales

• Seated spinal twists

• Forward fold, knees bent, no pushing

Some mornings this happens on a mat. Other mornings it happens on the rug. Both count.

Later in the Day: Herbal Teas
By afternoon, coffee steps back. I lean into hot lemon water with honey or chamomile… supportive, grounding, unfussy. This isn’t about rules. It’s about noticing what helps my nervous system settle instead of spike.

A Quiet Thank You
This one matters. My brother introduced me to Kassandra’s yoga videos on YouTube, gentle, accessible, grounding. On days when movement feels intimidating, her voice feels like an invitation instead of a demand. I still think of him when I press play. Explore Kassandra’s videos here.

Ritual doesn’t have to be aesthetic.
It just has to be kind.

My brother and I, post-dinnertime, doing my first Kassandra video.