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Holding Space for Myself: Five Grounding Steps I Need in my Morning Routine

When the world feels heavy, this is how I pour into myself first.

Right now, our community is carrying so much. From fear of deportations to constant uncertainty in this country, it’s hard to breathe without feeling the weight of it all. As a Latina, a daughter of immigrants, a graduate student, a mother, a cycle breaker—I’ve felt stretched thin, exhausted, and overwhelmed.

One Thing That Grounds Me: My Morning Ritual

One thing that has helped ground me is my morning routine. It has helped me show up with more clarity and strength

On the tough days of parenting, when I feel like I’m failing my kids no matter how hard I try.
On the days when imposter syndrome is loud in my head saying that I don’t belong in the spaces I’ve fought to be in.
On days when anxiety races through my body, or depression makes it hard to even get out of bed.

Especially now when our community is under constant attack and everything feels frightening, heavy, and uncertain it’s hard to feel safe in your own body, let alone grounded enough to care for your mind. When we are surrounded by chaos and, our nervous system goes into overdrive constantly scanning for danger, and bracing for the next hit.

Routines provide predictability and predictability feels safe to the body.

If you tend to fall on the other end of the spectrum, where time feels slippery and your body feels far away, routines can be an anchor. They give your brain and nervous system sensory cues that say: “You are here. You are present. This is real.”

A woman holding a glass of lemon water, embodying a healthy lifestyle and relaxation.

Morning routines especially aid self-attunement. You are showing up for yourself, even in small ways. And everytime you do, you are sending your body a message: “I got you. We are here. We are safe”.

It’s not about productivity or having it all together.
It’s about survival.
It’s about peace.
It’s about making space for you before the world demands everything else.

But I know that even knowing all of this, it can still feel hard. Simply existing in peace can feel guilty while our people are being targeted, deported, and seperated.

When so many are suffering it can feel wrong to pause. I know how hard it can be to just get through the day when it feels like the world is on fire and your heart is breaking alongside it.

But I need you to hear this: taking care of yourself does not mean you care any less.
It doesn’t make you selfish. It makes you sustainable.

Just like I’ve learned as a mother:

You cannot pour from an empty cup.

And when we’re heartbroken, exhausted, angry, or anxious, the most radical thing we can do sometimes is choose to stay grounded.

Because we can’t fight, we can’t show up and, we can’t support our comunidad if we’re running on fumes.

📵 Why I Ignore My Phone When I Wake Up

I used to wake up and immediately open up my phone—scrolling through headlines, sad news, and social media before I even got out of bed. It instantly set a heavy tone for the rest of my day.

I used to ignore this advice because I didn’t think it could do much. And then I tried it and I could feel the difference

When we wake up, our nervous system is the most vulnerable. Our brain is transitioning from theta waves (dreamlike, creative) to alpha and beta waves (focused and alert thinking). This window is fragile because your brain is very impressionable.

Close-up of a woman holding a smartphone displaying the Instagram app indoors.

So when you open your phone in the morning, your brain gets hit with alot all at once like news, social media, emails, news.

This sudden overload can trigger your stress response and raise your cortisol levels before your body even has a chance to fully wake up and feel calm.

Apps are designed to mess with our dopamine—the brain chemical that helps us feel motivated and rewarded. It’s that little boost you get when you check something off your list or hear your favorite song. But when we start our day with too much dopamine from scrolling, it can actually make it harder to focus, enjoy simple things, or feel satisfied without constant stimulation.

Instead of starting off our day in a grounded state, checking our phones first thing puts us in a reactive state rather than an intentional one. Especially right now when the headlines are devastating to our own community, being exposed to them first thing in the morning increases our anxiety for the rest of the day.

This is why I have been more intentional about how my day starts. No matter whatthe day brings, I try to begin with these five simple things…

1. 💛 Stretching: Starting with the Body

The first thing I try to do each morning is stretch. Nothing formal or fancy—just slow, gentle movements to wake up my body and release whatever tension I’ve been holding onto overnight.

As someone who lives with anxiety, I tend to carry stress in my shoulders, jaw, and chest. Stretching helps me check in with myself physically before anything else. It slows me down, reconnects me to my breath, and reminds my nervous system that I’m safe.

A woman in a relaxing home setting practices stretching exercises on her bed, promoting a healthy lifestyle.

On the days I feel especially disconnected or overwhelmed, this simple practice grounds me. It’s my way of saying: I’m still here. I’m still healing.

Because healing doesn’t just happen in the mind—it lives in the body too.

2. Setting My Intentions by Lighting Mi Velita 🕯️

This is a new part of my morning routine that I’ve recently added. I used to try to keep up with a written gratitude and intentions journal but have recently begun to integrate mi velita as it holds deep cultural and spiritual significance in Mexican and other Latinx traditions. In many Mexican homes, we use candles as a spiritual offering to a higher power or our passed ancestors when seeking guidance, protection, or blessings.

Close-up of a woman in a green dress holding a lit candle, exuding warmth and tranquility.

✨ A Spiritual Offering (Una ofrenda de luz): A way of asking for guidance, protection, or blessings, especially during hard times. The flame represents our prayers rising toward the divine.
�� Connection to Ancestors: Candles are central in Día de los Muertos altars and are used year-round to feel close to our muertos.
💛 A Symbol of Hope in Darkness: Lighting a candle is a quiet act of hope, sacredness, and clarity.
🧺 Energetic Cleansing & Protection: Used in limpias to clear malas vibras and protect the home.
🧘‍♀️ A Moment of Presence and Intention: A way to call in peace, remember who you are, and stay rooted.

3. ☕ Cafecito o Yerba Mate: My Favorite Morning Companion

This is the time I make myself some cafecito. That warm, familiar smell brings me comfort, and honestly, it just hits. But lately, I’ve also been reaching for yerba mate, especially when I want something a little smoother on my nervous system.

A woman pouring a hot beverage into a traditional mate cup outdoors, showcasing South American culture.

Yerba mate has become part of my self-care because it gives me clean, sustained energy without the jitters or crashes I sometimes get from coffee. It contains caffeine, antioxidants, and theobromine (the same feel-good compound found in chocolate), which helps with focus, mental clarity, and a gentle mood boost. It’s also deeply rooted in Indigenous South American culture, and I love that it connects me to a sense of community and tradition.

If you’re curious, I’ve been drinking Maetina Yerba Mate—it’s organic, mujer-owned, and genuinely delicious. I never thought I’d step away from my cafecito, but Maetina has become a regular part of my ritual. 🌿

4. ✍️ Journaling Whatever’s on My Mind

While I sip my drink of choice, I grab my journal and write. Nothing structured. No pressure to be poetic or perfect. Just whatever’s on my mind—thoughts from the night before, things I’m grateful for, stuff I’m trying to process, or intentions for the day. It’s a no-judgment space for my emotions to land.

A woman writes in a journal while enjoying a cup of coffee at a wooden table.

Some days it’s one paragraph. Other days it’s pages. What matters most to me is that I’m letting things out instead of carrying them all in silence. Especially as a first-gen daughter, a mama, and a cycle breaker, having a space where I don’t have to filter myself has been one of the most healing tools I’ve given myself.

5. 🍳 Desayunito con Mis Bebés

By now, if my kids aren’t already awake—they definitely are. And this final step in my morning routine is one of my favorites: making breakfast together.

A mother and daughter bond while making a sandwich with jam on a kitchen counter.

They love to help. My son will pop bread into the toaster or crack eggs into a bowl (with a little help, of course). Sometimes we make huevos con tortillas, sometimes oatmeal or fruit with toast. Whatever it is, it’s important to me that we start our day nourished, together.

As a mom, I used to skip meals or just grab bites while rushing around, but I’m learning how much it matters to slow down and eat something sustainable—not just for me, but to teach my children the same. Our desayunos are simple, but they’re filled with love, connection, and the kind of grounding we all need to start the day.

Because We Deserve to Start Our Days With Intention, Not Survival

No matter what the day brings, these small rituals remind me that I have a say in how I show up—for myself, for my babies, and for my comunidad.

They don’t erase the chaos or the heaviness of the world, but they help me stay rooted in it. If you’ve been feeling overwhelmed, disconnected, or just tired of running on fumes, I hope this gives you permission to create your own version of a soft start.

Not because you need to be more productive—but because you deserve to feel present, held, and human.