83. Simple Morning Routine for Chronic Pain and Illness Relief

In this solo episode, Grace walks us through a powerful yet flexible morning routine designed specifically to support those healing from chronic symptoms. Whether you're dealing with pain, fatigue, or nervous system dysregulation, this grounded, heart-centered practice can help you gently anchor into your day with more ease and intention. Grace also shares insights from her own recent experience being sick while traveling—and how she’s continuing to meet herself with compassion.Full Morning Routine in Writing Below--------------------------------------------------------------------------------------------------------------------No phone/screens Stay off devices to protect your nervous system and stay grounded in your body.Ground + Breathe (1–3 min) Hand on heart and belly. Inhale through the nose, exhale through the mouth (5–10 breaths). Signals safety and presence.Gentle Somatic Movement (2–5 min)Neck and shoulder rollsSeated cat-cow or spinal twistsLight tapping down the bodyFascia release: slow arm squeezesVagus nerve activation: hum, sigh, or “vooo”Journal or JournalSpeak (10–20 min)Free-write raw emotions or daily triggersUse prompts: What part of me is here? What does it need? What truth needs to be spoken?Follow with affirmations to rewire beliefs (e.g. I am safe. I am enough. I deserve peace.)Short Meditation (1–5 min)Breath focus, somatic tracking, or loving presenceStart small — even 1 minute is powerfulGet Outside (if possible)Walk, breathe fresh air, sit in sunlight or natureGround yourself in the environmentAdapt to your needsLow energy? Skip movement, extend breath and journalingOverwhelmed? Focus on grounding onlyLet it be supportive, not rigidHow to work with Grace:Practitioner Training-Mind Body Integtration Method Founding Cohort Mind-Body Healing Method Course - Regulate your nervous system nowFree Masterclass: How to Know If Your Nervous System Is Behind Your SymptomsWork with us in private mind-body coaching Subscribe to my Substack for the deeper how-to'sConnect with GraceConnect on InstagramCheck out my website