The Sunday Morning Flow

0:00 – 5:00 | Gentle Wake-Up & Hydration

• Wake without rushing — use soft music or natural light if possible.

• Drink a glass of water or warm lemon water to rehydrate and refresh.

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

• Slow neck rolls and shoulder shrugs.

• Cat-cow stretches to loosen the spine.

• Side stretches with deep breathing.

10:00 – 15:00 | Mindful Reflection

• Sit in a comfortable spot — near a window if possible.

• Take 5 slow, deep breaths.

• Think of 3 blessings from the past week and silently give thanks.

15:00 – 20:00 | Spiritual or Centering Practice

• Read a short scripture, devotional, or inspiring passage.

• Spend a few moments in prayer or quiet meditation.

20:00 – 25:00 | Gentle Planning for the Week

• Write down your top 3 priorities for the upcoming week.

• Note one small self-care activity you’ll make time for.

25:00 – 30:00 | Intention & Gratitude

• Speak a gentle affirmation: I am at peace, and I step into this week with clarity.

• End with a smile and a deep breath, ready to enjoy your Sunday.

Extra Sunday Tips

• Keep the first hour tech-free.

• Make breakfast something nourishing and enjoyable.

• Use the day to connect with loved ones or spend time in nature.

Final Thought
Sunday mornings aren’t just about rest — they’re about restoration. A Sunday Morning Flow helps you refill your cup so you can pour into the week ahead with calm confidence.