Saturday Morning Flow

The Saturday Morning Flow

0:00 – 5:00 | Gentle Wake-Up

  • Skip the loud alarm — wake naturally if possible, or use calming music.

  • Drink a glass of water or herbal tea.

  • Take 3 deep breaths, inhaling the weekend’s slower pace.

5:00 – 10:00 | Gentle Movement & Stretch

  • Slow neck rolls and shoulder circles.

  • Forward fold and slow side stretches.

  • Optional: a few yoga poses like cat-cow, child’s pose, and seated twist.

10:00 – 20:00 | Mindful Morning Moment

  • Sit comfortably and focus on your breath for 2–3 minutes.

  • Reflect on 3 things you’re grateful for this week.

  • Set a light weekend intention (e.g., I will be present and enjoy each moment).

20:00 – 25:00 | Light Energizer

  • Take a short walk outside, feeling the sun and fresh air.

  • Or put on a favorite song and move gently to the music.

25:00 – 30:00 | Plan Your Joy

  • Jot down 1–2 activities that will bring you joy today.

  • Make space for rest as well as fun.

Extra Saturday Tips

  • Leave your phone on silent for at least the first hour.

  • Eat a nourishing breakfast that fuels your day without rushing.

  • Treat this morning as a reset button — a moment to breathe deeply and choose how you’ll spend your weekend.

Final Thought
Saturday mornings are your opportunity to recharge, reconnect, and realign. By starting intentionally, you set the tone for a weekend that nourishes you inside and out.

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Sunday Morning Flow

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Friday Morning Flow