Sunday Morning Club

This morning we sit with the body you have today, rather than the one from before or the one you are planning, and with the difference between a fact about it and a mood about it.

Quiet time, once a week, always the same shape.

Breathwork, a guided meditation, five journalling prompts and a short somatic practice. Nothing religious, nothing prescribed, nothing to join. A chair is enough.

Sunday Mornings with Fay Chapple, from Elevated Living. https://www.elevatedliving.co/sunday-mornings

A quiet time for your Sunday. Some breathing, a short guided meditation and five journalling questions, all on one idea: nobody needs you before eight. Have paper nearby if you want to write.

The First 21 Minutes, my free morning guide: https://www.elevatedliving.co/start-here

More Sunday Mornings: https://www.elevatedliving.co/sunday-mornings

A quiet time for your Sunday. Some breathing, a short guided meditation and five journalling questions, all on one thing: what the money is actually for. Have paper nearby if you want to write.The First 21 Minutes, my free morning guide: https://www.elevatedliving.co/start-hereMore Sunday Mornings: https://www.elevatedliving.co/sunday-mornings

This week the work was to say a number out loud about your own work, to a real person, and then be quiet. Some of you did it. Some of you spent five days finding reasons not to. Both of you are welcome here.This morning is about the throat, which is where the sentence sat before it came out, and where it is still sitting for anybody who never said it. We arrive in the jaw and the throat and the top of the chest and find out what is actually being held there. We breathe in a square, four counts each side, because the aim is steady rather than calm and those are genuinely different states. Then we rehearse the conversation properly, including the four bad seconds after the number, and we sit in that silence on purpose so your body finds out it survives it. Five journal prompts, building from locating to declaring. And one thing to do out loud in front of a mirror, which sounds ridiculous and is the most useful ninety seconds of the whole thing.No affirmations. Nobody is going to tell you that you are enough. The problem was never that you did not believe you were valuable. The problem is that saying so out loud has never been practised, and practice is a body thing.Sections: what this is, the subject, body arrival, box breathing, a rehearsed conversation, journaling, the mirror, and the close.The First 21 Minutes, my free morning guide: https://www.elevatedliving.co/start-hereMore Sunday Mornings: https://www.elevatedliving.co/sunday-mornings

The quiet one. All week we have been loud about building: putting the rough version in front of real people before it feels ready. This morning we meet the part of you that has been keeping it safe.Arriving in the body, coherent breathing at about six breaths a minute, a guided visualisation of a Thursday afternoon three weeks from now when the rough version has already been seen, five journal prompts, and a short voice note practice to carry into the week.You do not need to have started anything. You do not need to know what your one thing is yet. Just be here.The First 21 Minutes, my free morning guide: https://www.elevatedliving.co/start-hereMore Sunday Mornings: https://www.elevatedliving.co/sunday-mornings

The quiet one. All week we have been loud about choosing, closing doors, and the people who make nothing because they try everything. This morning we set that down and let it settle.About 25 minutes: arriving in the body, a 4 4 6 2 breathing pattern, a guided anchor practice ("I chose this on purpose, and I am still here"), five journal prompts, and a gentle close.You do not need anything. You do not need to have chosen yet. Just be here.The First 21 Minutes, my free morning guide: https://www.elevatedliving.co/start-hereMore Sunday Mornings: https://www.elevatedliving.co/sunday-mornings

A gentle Sunday hour for the freeze you feel when a stranger asks what you do. Before the week begins, we quiet the body, breathe, and rehearse the forward answer in a room where nobody is watching and nothing is at stake — so that when the real room comes, the words are already yours. Body arrival, breathwork, a guided visualization of the introduction you want to give, five journaling prompts, and your new answer said out loud until it stops feeling like a costume. You are not bragging. You are just finally being findable.You are not too late. You are exactly on time.Start free with the Compass: toolatemyass.com/compassDraft your answer free (AI Finally): toolatemyass.com/aifinallyJoin the next free First Wednesday Live: toolatemyass.com/wednesdayliveInside the Rebellion Room: toolatemyass.com/rebellionroom

A gentle Sunday hour for anyone whose own bio still describes a person they have already outgrown. We slow the body down, breathe, and walk a quiet hallway lined with every version of you that got you here — so you can thank the old you instead of resenting them, and finally meet the one who is still becoming. Body arrival, breathwork, a guided visualization, five journaling prompts, and one forward truth said out loud in your own voice. No fixing. No performing. Just an hour to stop introducing yourself as who you used to be.Nothing you survive is wasted. You are not too late. You are exactly on time.Start free with the Compass: toolatemyass.com/compassRewrite your bio free (AI Finally): toolatemyass.com/aifinallyJoin the next free First Wednesday Live: toolatemyass.com/wednesdayliveInside the Rebellion Room: toolatemyass.com/rebellionroom

This episode of Sunday Morning Club explores the idea of “starting over” and reframes personal growth as carrying your past experiences forward, not abandoning them. Fay guides listeners through a somatic practice and journaling prompts to help integrate life lessons and build momentum for intentional living. Discover how to embrace your journey and move forward with wholeness.

Key Takeaways:

- Challenge the notion that you must “start over” and instead embrace carrying your past forward as raw material.

- Practice somatic exercises and breathwork to feel the wholeness of your experiences, not just think about them.

- Reframe past challenges and perceived “baggage” as sources of strength and capability.

- Identify what you’re holding onto out of loyalty rather than necessity to move forward.

- Define your next real step by believing you can carry your entire life with you.

A slow Sunday hour on setting down the exhausting idea that you have to start over, and carrying everything you've built forward instead.

→ Translate your experience free (AI Finally): toolatemyass.com/aifinally

→ Find where you're pointed (the Compass, free): toolatemyass.com/compass

→ Next First Wednesday Live · Aug 5 · noon ET · free: toolatemyass.com/wednesdaylive

→ The Rebellion Room: toolatemyass.com/rebellionroom

This was the hardest one. We did the real chapter work — the part where you stop replaying old stories and start writing what comes next. Plus the grief nobody warned you about.This ritual gives all of that somewhere to land.What we do this morning:→ A plain-English walk-through of how your brain rewrites old memories — and why there's a weird in-between stretch where you'll want to grab the old story back. That's normal. Here's why it happens.→ A body practice focused on the chest. That's where we carry grief and the weight of things we haven't put down yet.→ 10 minutes of 5-5 breathing — calms the nervous system and switches on the part of your brain that does meaning-making. Quiet, but it does real work.→ Five journalling prompts: the chapter you keep replaying · the grief you're actually carrying · what that chapter was getting you ready for · the sequel that's already in motion · saying out loud that this one is done→ A simple completion ritual you can do today. And why physical action works when thinking alone doesn't.45 minutes. Bring a pen. This week asked a lot — the ritual holds it.Inner Circle: toolatemyass.com/innercircle