Beautiful MORNING

M E D I TAT I O N & G U I D E

B Y A M B E R C H A L U S

It is a beautiful day to be you. But do you really feel that way?

I know you. You are the passionate & creative woman who gives all of her time and energy to everyone else. You are the one who take care of the people in your life that you love before even thinking of yourself. You wish your mornings were relaxing and peaceful. But instead you wake up with a heaviness in your whole body. You are tired and ache all over.

You couldn’t fall asleep last night. Which makes it even worse. Most nights you collapse into your bed from exhaustion. But many nights you can’t make yourself fall asleep. Your mind races with all the things you forgot to do.

All the things you wished you had done differently. Ate better. Went to the gym. Spent more time with your friends and family. Then the next morning always seems to come to fast. And without much thought about how you can take care of yourself, you today you have a million things on your to-do list. In fact, you don’t even remember what it feels like to relax or nourish your body.

Relaxation and self care have become just another item on your to do list. You know that you should take care of your body. You know that it is important to love yourself. You know you should take time to fill your own cup. That’s why I created this Beautiful Morning Guide. In fact, I designed it especially for you.

I know exactly how it feels to wake up exhausted and to put myself at the bottom of the list. And I also know that until you take care of yourself, you will NEVER make the impact you want to in your life. Whether its loving your family, rocking your business or even changing the world.

How to use this guide? Take what resonates with your heart and leave the rest. This is not meant to be another list of things to do, but a beautiful selection of simple life shifts that will have a lasting impact on your entire life. Your relationship with yourself will thrive, you’ll feel more connected to your body and WAY more in love with your life.

My vision is that you can use this beautiful guide to invite more love, compassion and self care into your life. Inspiring other women to do the same.

Warmly,

Amber xo

Good Morning Beautiful

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INTRODUCTION

© AMBERCHALUS.COM

When you arise in the morning, think of what a precious privilege it is to be alive - to breathe, to think, to enjoy, to love

-Marcus Aurelius

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Contents♡ My Personal 3 Step Method for a Beautiful

Morning (every single time)

♡ Easy-to-use Morning Bliss Schedule

template for designing your perfect morning

♡ 2 Simple & Delicious Recipes for beautiful

energy all day long without the crash

Bonus: Printable Morning Intentions Worksheet

Download the Beauti ful Morning Meditat ion at www.AmberChalus.com/Beauti fulMorning

WHAT YOU’LL LEARN…

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Step 1: Reflection

Step 2: Nourishment

Step 3: Movement

Do you ever wake up feeling stressed and overwhelmed or completely uninspired? One of the most powerful and loving changes you can make to your morning routine

is to add in a time for meditation, gratitude and reflections. Choose one or more Reflection Elements each day.

MEDITATION INTENTION

WRITING

You know that taking time for movement is important for your overall wellbeing. But most of us treat it like a chore rather then a pleasure. Here are some simple ways you can introduce movement into you morning that doesn’t leave you feeling drained.

Choose one or more Movement Elements each day. YOGA

DANCE/RUN

MORNING WALK

You may have been confused about breakfast for a while. Quickly downing a bowl of cereal and yogurt. Then 3 hours later you crash & crave caffeine. Morning is the perfect

time to nourish yourself with whole foods, soothing herbs & beauty boosting tea.

Choose one or more Nourishment Elements each day. LEMON WATER

GREEN SMOOTHIE MORNING TEA

CHOOSE YOUR OWN PATH..

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RITUAL 1: MEDITATION

RITUAL 2: INTENTIONS

RITUAL 3: WRITING

WHY: Have you ever wished there was a way you could be more creative, compassionate and relaxed throughout your day? Meditation is a beautiful way to reconnect with the most loving part of yourself instead of getting caught up in the stress and anxiety that often happens during our busy lives.

HOW: Every morning, set time aside to connect with your breath. Begin by sitting comfortably and soften your shoulders down. Relax into the space and listen to some calming music and with your eyes closed, begin to tune into your body. 5-15 minutes has the power to transform your entire day.

UPGRADE: Download my Beautiful Morning Meditation for a loving 10 minute guided meditation.

WHY: It can feel easier to jump right into checking your email or jumping straight into your day in order to get things done. But when you start your day without focus you may end up getting even less done then you wanted to. Starting your day with purpose creates a loving flow of energy without the stress.

HOW: Take time in the morning to set your intentions for the day. It could be as simple as choosing a word, such as kindness, gratitude or ease. Or the Top 3 things you would like to accomplish. So instead of getting distracted by the things that don’t matter, you stay focused on what’s most important to you.

UPGRADE: Print out the Morning Intentions worksheet or use a beautiful daily planner.

WHY: Julia Cameron wrote a book called The Artists way which introduced the world to Morning Pages. This morning brain-drain can help open up your creativity and help open up a conversation between you and your deeper self. Insights, wisdom and the truth can be revealed in as you write without judgment.

HOW: Every morning, set your clock one-half hour early; get up and write 1-3 pages of longhand, stream-of-consciousness morning writing. Everything that is in your mind, heart and body. Just pour it out on to the page. Do this every morning for at least a week and it will change you.

UPGRADE: Read The Artists Way by Julia Cameron for inspiration & a guide to Morning Pages.

Allow yourself the time and space for one or more Reflection Elements every morning

STEP 1 |REFLECTION

RITUAL 1: LEMON WATER

RITUAL 2: GREEN SMOOTHIE

RITUAL 3: MORNING TEA

WHY: Your body is constantly detoxing and cleansing out the toxins you consume, inhale or put on your skin throughout the day. The night is a time when your digestive system has a chance to work through all of that extra stuff. This super beauty elixir also boosts your immune system, hydrates the lymph system, balances pH and keeps your skin vibrantly healthy.

HOW: Slowly drink some warm water before anything else to wake up the digestive system, help flush toxins and prepare the body for nourishment. It’s super simple so remember to always have fresh organic lemons, apple cider vinegar and local honey to make this the perfectly soothing morning drink.

UPGRADE: Check out my recipe for the perfect Lemon Water recipe included with this guide.

WHY: Green smoothies are a quick and simple way to boost your energy, lose weight naturally and stay wildly healthy all year long. They are packed with disease-fighing antioxidants that you should be eating every single day and adding super foods only make them better. I love mine with berries & chia seeds.

HOW: It only takes 5 minutes to make a green smoothie and then you are free to enjoy all the nutrient rich, energy boosting, body-loving deliciousness during your morning pages or watching the sun rise.

UPGRADE: Get started with my Superfood Green Smoothie Recipe or www.simplegreensmoothies.com

WHY: Tea is calming, soothing and can also be super energizing. Which is pretty amazing if you ask me. Especially if you can’t live without your cherished morning coffee. Imagine a few minutes sitting down for a catch up and some tea on a lazy Sunday morning. Or sitting down for your morning pages with a cup of herbal tea. And I didn’t even mention it’s powerful antioxidants and youth renewal powers…

HOW: Slowly make some delicious herbal tea, sit down in the sunlight and sip mindfully. Alternatively, brew a cup of energizing green tea and sip on the way to work. Energy & rejuvenation on-the-go.

UPGRADE: Stock up on a variety of green, herbal and caffeine free teas to enjoy throughout the week.

Allow yourself the t ime and space for one or more Nourishment Elements every morning

STEP 2 | NOURISHMENT

RITUAL 1: PRACTICE YOGA

RITUAL 2: DANCE IT OUT

RITUAL 3: TAKE A WALKWHY: “An early-morning walk is a blessing for the whole day.” -Henry David Thoreau. Want to be more creative, mindful and inspired throughout your day? Take some sacred time walking outside immersed in nature. Things flow effortlessly into perspective when you are surrounded by trees, endless skies and the sounds of the world around you.

HOW: Take a morning walk out in nature. Even 5 minutes around the block or to your office can create a ripple effect on your entire day. No skills or fancy equipment required.

UPGRADE: Bring your journal along to write down morning wisdom, inspiration & insights

WHY: Yoga has many definitions. An ancient tradition and a modern system. To me it is the connection with life itself. The natural union between feminine & masculine. Movement and breath. Ease & effort. Expansion & contraction. To practice yoga is to be fully present in your body with gratitude and love.

HOW: Your yoga practice is uniquely yours and should feel comfortable for your body. Whether it is used as an invigorating wakeup call or a soothing restorative experience. Take 10-30 minutes in the morning for simple movements to the sound of your breath or fierce flow following your favourite music. It doesn’t have to be perfect. But it should lovingly create space, build strength and cultivate balance.

UPGRADE: Find a teacher who can help you learn the proper alignment principles & breathing techniques.

WHY: I used to love to dance. And I bet you did too. But years of learning how we should move has conditioned us to believe that it had to look a certain way in order to be right. Here’s the thing. Dancing wildly to music in your kitchen can be wildly healing and energizing. Raising your vibration and starting your day in an unbelievably positive way.

HOW: Play some amazingly positive & uplifting music. Dance on your own or with your loved ones. Dance and flow. Move and laugh. Love running? Want the high of going the extra mile? Treadmill or trail. Make it fun and leave the competition at home. The benefits flow from the joy, not the struggle.

UPGRADE: Create a Beautiful Morning Playlist including Happy by Pharrell Williams

Al low yourself the t ime and space for one or more Movement Elements every morning

STEP 3 |MOVEMENT

TIME DAY 1 DAY 2 DAY 3 EXAMPLE MORNING

AM 6:00AM WAKE UP

AM 6:05AM MEDITATION

AM 6:10AM WARM LEMON WATER

AM 6:15AM MORNING PAGES

AM 6:25AM INTENTIONS

AM 6:30AM YOGA/WALK

AM 7:00AM BREAKFAST

AM 7:15AM SHOWER

AM 7:20AM MAKE TEA

AM GET READY GET READY GET READY 7:30AM GET READY

AM WORK/PLAY WORK/PLAY WORK/PLAY 8:00AM BEAUTIFUL DAY!

REFLECTION NOURISHMENT MOVEMENT

MEDITATION WARM LEMON WATER YOGA

MORNING PAGES GREEN SMOOTHIE DANCE

INTENTIONS VIBRANT BREAKFAST RUNNING/JOGGING

GRATITUDE GREEN OR HERBAL TEA MORNING WALK

BREATHING QUALITY SUPPLEMENTS STRENGTH TRAINING

[Add your own] [Add your own] [Add your own]

Print this page and design your morning with the a variety of your favourite Beautiful Morning Ingredients for the first few days. Explore which one’s fill you up & inspire you. Leave the one’s out that don’t. Aim to include a few elements from each category for balance.

DESIGN YOUR SCHEDULE

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What you need: A single serving blender is perfect for your morning smoothie. It doesn’t need to be fancy or expensive. What you add: 1 Cup of water or almond milk Handful of fresh baby spinach 1/2 cup of frozen blueberries 1/2 of a ripe banana or half an avocado 2 tbsp of chia or flax seeds 1 tsp of maca powder 1 tbsp of coconut oil Sprinkle with bee pollen for good luck Optional: 1 Scoop of Organic Protein powder

What you do: Combine liquid, greens and fruit to the blender. Blend until smooth. Add superfood goodies and blend again. Pour into a glass mason jar and drink right away or store in fridge covered and enjoy mid morning!

Beautiful Skin Smoothie Recipe

Early Morning Lemon Water Recipe Step 1 Heat fresh water in kettle

Step 2 Slice organic lemon slices

Step 3 Add a tsp of Organic Apple Cider Vinegar & Lemon to water

Step 4 Sip slowly from your favourite mug during your morning pages or intention setting time. Optional: Add a spoonful of honey if the ACD is strong for your taste.

MORNING RECIPES

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This morning I feel…. ♡ ♡ ♡

My morning thoughts, feelings & intuitions…. ♡ ♡ ♡

This morning I am grateful for… ♡ ♡ ♡

3 important things I would like to do today: ♡ ♡ ♡

3 Loving things I will do for my body today: ♡ ♡ ♡

3 Ways I will have more fun, romance & adventure today: ♡ ♡ ♡

MY MORNING INTENTIONS

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ABOUT AMBER

Amber Chalus, founder and creator of The Liberated Woman is a Free-Spirited Explorer, Coach, Yoga Teacher and Podcast Host. Her mission? To empower women to Escape the Ordinary, Discover Their Bliss & Find Freedom Within. She believes that every woman deserves to feel connected to her body, radiate with confidence and live the life of her dreams. Her current home is located in the wild heart of Canada with her charming British husband and adorable rescue pup, Indiana. READ HER STORY >

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