5-Minute Sunday Presence & Preparation

Time needed: 5 minutes (90-90-120 seconds)

Setting: Quiet Sunday moment

Purpose: Mindfully closing current week and setting intention for next

    Present Moment Landing (90 seconds)

What: Find comfortable spot, preferably by window/outside:

- Place feet firmly on ground

- Notice three things about today's light/weather

- Feel where your body meets support

- Take three breaths matched to word "here"

Notice: Quality of Sunday energy, any anticipatory tension about week ahead, where you feel most grounded

Why: Creates mindful transition point, reduces future-thinking anxiety, anchors in now

    Week's Wisdom (90 seconds)

What: Light reflection on past week:

- Name one thing that worked well

- Identify one thing you learned

- Acknowledge one way you supported yourself

Notice: How reflection feels different from planning, what wisdom naturally emerges, where you feel satisfaction

Why: Builds self-trust, carries learning forward, acknowledges growth

    Gentle Week Preview (120 seconds)

What: From grounded place, consider week ahead:

- Choose one quality you'd like to bring (e.g., spaciousness, focus, ease)

- Identify one small act of self-care to schedule

- Set one boundary that would help

Notice: How previewing differs from worrying, what feels supportive vs stressful, where you can create space

Why: Creates intentional container, maintains present-moment connection, enables smoother transition