Heal with Grace

83. Simple Morning Routine for Chronic Pain and Illness Relief

• Grace Secker

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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

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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 rolls
  • Seated cat-cow or spinal twists
  • Light tapping down the body
  • Fascia release: slow arm squeezes
  • Vagus nerve activation: hum, sigh, or “vooo”

Journal or JournalSpeak (10–20 min)

  • Free-write raw emotions or daily triggers
  • Use 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 presence
  • Start small — even 1 minute is powerful

Get Outside (if possible)

  • Walk, breathe fresh air, sit in sunlight or nature
  • Ground yourself in the environment

Adapt to your needs

  • Low energy? Skip movement, extend breath and journaling
  • Overwhelmed? Focus on grounding only
  • Let it be supportive, not rigid

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