Paige Willis - Good Morning, Good Night Deck

Copyright 2022 by Chronicle Books.

All rights reserved. No part of this deck may be reproduced in any form without written permission from the publisher.

ISBN 978-1-7972-1148-0 (deck)ISBN 978-1-7972-2112-0 (epub)

Illustration by Eynon Jones.Design by Lizzie Vaughan.Typeset in Cera and Archer.

Paige Willis is a writer, a musician, a certified yoga teacher, and the founder of Undone, a pop-up yoga and meditation experience for mind-body regeneration, based in Chicago.

Chronicle Books LLC680 Second StreetSan Francisco, California 94107 www.chroniclebooks.com

Before we remix your self-care approach with these 78 cards, heres a disclaimer: This deck is about helping you care for and love yourself. Youll flow through breathing exercises, yoga poses, meditations, and affirmations designed to get you to a stronger, more resilient version of yourself. But heres the catch: Thats not where the fun ends. Thats where it begins.

As you play around and try different wellness practices over the next few weeks, share them with your people. Dont let the self-care intel stop with you. Let it start with you. Its with each effort to share something you tried or learned that you start building a stronger, more resilient self, community, and, eventually, world.

So lets get you grounded. As you cruise through this deck, remember to create space for yourself to breathe, move, heal, and take up space. Its going to be what you make of it, so go through these exercises like you mean it.

But, at the same time, dont take yourself too seriously. Think of each card as a new adventure, a new opportunity for you to explore yourself and your surroundings.

Lastly, treat yourself to the gift of consistency. Love yourself enough to keep going. Then, invite the people you interact with daily to join you on your journey. Inspire them. And use the momentum of those connections to stretch your impact even further. Because healing the world starts with healing ourselves.

And once youve started using this deck, take a moment to meditate on everything the present moment has to offer. Soak it all up. Reflect on the progress youve made in the past week, month, yearwhere youve been, where youre going. How does it feel to find new ways to love on your mind and body? Be proud of yourself.

Untangle Your Mind

Set a timer for 2 minutes, grab a piece of paper, and write whatever comes to mind as the clock counts down. Thats right, freestyle. No prompt. No rules. Its time to unravel the thoughts cluttering your headspace. By putting them on paper (no matter how silly they seem), youre giving them a chance to be transformed into actionable to-dos. Its like unpacking a suitcase after a long trip. Give yourself space to organize your thoughts, and take note of anything that stands out.

Get Upside Down

Find a space where you can wind down with your legs up the wall. This gentle, inverted yoga pose puts your mind and body at ease and flips all the doing from your day upside down. To get into it, scoot your hips close to the wall and extend both legs toward the ceiling. Stay in this position for at least 5 minutes. Focus on lengthening your inhales and exhales as your mind and body relax before bed.

Turn On Tunes

Start your morning with 15 minutes of listening to an existing or newly curated playlist that captures the vibes you want to guide your day. Remember: Theres no right answer. If you need to process your feelings with a list full of breakup songs, do that. If you need a collection of the latest chart-topping mood boosters, add them. Let music serve as your emotional outlet.

Ground Yourself

Use your 5 senses to get grounded. Notice 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Resist the urge to go for the easy choices. Instead, get specific. Focus on the texture of the leaves on your favorite houseplant, the warmth between the soles of your feet and the floor, the sound of your next breath, the smell of your soap, or the taste of your mouth. Allow this exercise to root you in the present.

Warm Up Your Spine

Craving some relief? Warm up your spine with Cat-Cow pose. On a padded mat, get on all fours, arch your back, and lift your chin. Feel the deep stretch in your front body as you breathe in, then flip it on your exhale. Round your spine, tuck your chin into your chest, and press the ground away. Repeat this motion for 2 minutes to the beat of your breath.

Bathe in Gratitude

When was the last time you sat in gratitude? Close your eyes and make space, even in the midst of chaos, to be grateful for something, anything. List 10 things youre grateful for todaypeople, places, praises.

Phone a Friend

Life feels different with friends. Invest in a relationship that means something to you. Check in with a friend via text, call, voicemail, messenger, etc. Ask them about their day, what theyre excited about lately, how you can support themanything. Make someone you love feel seen.

Read Something (Anything)

Time to wind down. Set a timer for 20 minutes, grab a piece of non-digital written work (e.g., a book, magazine, or article), and read. Minimize distractions and use this time to get grounded. Put your phone on silent and focus on each word (light a candle if you want to go above and beyond). Make this a moment.