Creating the Conditions | Ch 1: Morning Ritual

How my morning ritual creates the foundation for a grounded day

Creating the Conditions is about how we set up our inner and outer environments to invite presence, clarity, and a grounded foundation. It’s about how we prepare ourselves, gently and intentionally, to meet the day, meet change, and meet ourselves. This series explores the small but essential ways I create those conditions in my life, starting with my morning ritual.

As a Craniosacral therapist, I’ve learned that change happens when we feel safe enough to let go. When we can pause, release tension, and connect with what's beneath the surface. It's about creating the conditions for the body to relax, feel, and find its own way toward healing.

I’ve found that the same is true in daily life. Creating the conditions helps me move through the day feeling more grounded, connected, and present.

But it wasn’t always easy. For a long time, I resisted the idea of routines. I tend to be more of a go with the flow type, preferring to let each morning unfold naturally. I didn’t want to feel boxed in or restricted. But over time, I realized that having a morning ritual didn’t limit me, it gave me a foundation. A soft, flexible structure that offered a place to land each morning. It helped me feel more connected to myself and clear about what I needed for the day ahead.

My morning ritual isn’t rigid. It shifts depending on how I feel, the season, or what life is asking of me. But it always holds the same intention: to create the conditions for a grounded life, one where I feel aligned with my authenticity and integrity.

Right now, my morning ritual looks like this:

• Meditation, grounding, and running energy – Sitting quietly, noticing how I feel, and connecting with my body, breath, and energy.

• A gratitude practice – Reflecting on simple things I’m grateful for or noticing what feels alive in the moment.

• Yoga – Moving through a simple, intuitive practice that blends Tibetan Lu Jong and Hatha yoga.

• Preparing and eating breakfast – Taking time to make something nourishing and enjoy the meal mindfully.

It’s not about doing it perfectly. Some mornings are longer, some are brief. Some feel fluid, others feel scattered. But even a few moments of pausing, moving, or simply breathing with intention creates a shift. It helps me listen inwardly and begin the day from a place of deeper connection.

This is what works for me, but rituals don’t have to be complicated. It could be one intentional breath, a moment of stillness, or standing outside with the sun on your face. It’s about creating small openings to meet yourself, however that looks.