5 Steps to Intentionally Start Your Day

Step 1- Light Your Anchor

What is an "Anchor" ? An anchor is more than something that holds you in place—it’s what keeps you steady when life feels anything but.

At Spark & Stone Co., we believe anchors can take many forms: a quiet moment of prayer, a deep breath, the flicker of a candle, the grounding comfort of scent. These small, intentional rituals are how we root ourselves in peace, truth, and presence—even when the world feels chaotic.

Our scents are designed to be anchors—gentle reminders that you’re safe, seen, and supported. That you don’t have to drift with every wave. That there’s strength in stillness and beauty in pausing.

Which is why by lighting a candle to signal the start of your morning, you are intentionally setting aside this time. You are using scent to help anchor you. This isn’t just ambiance-- it’s an energetic cue that this moment is YOURS. Breathe in the scent and let it ground you.

Step 2- Intentions Over Tasks

How to Set a Daily Intention:

It’s not a task or a to-do—it’s a feeling, a focus, a quiet promise to yourself. It’s how you choose to show up in your day, no matter what comes your way.

Start Here: Tune In, Not Out

Ask yourself:

• “What do I need more of today?” (Peace? Clarity? Confidence?)

• “Where is my heart feeling pulled?”

• “What do I want to carry with me—no matter what?”

You’re not forcing a mood—you’re listening for a nudge.

Then: Choose a Word or Phrase

Your intention can be a single word, like:

Grace. Trust. Focus. Surrender. Joy.

Or a phrase:

“Lead with love.”

“I release what I can’t control.”

“I am rooted in peace.”

Write it down. Say it out loud. Let it rise every time your mind drifts.

Bring It to the Front

To keep your intention present:

• Pair it with scent (light a candle and say it while you breathe it in)

• Write it on a sticky note or mirror

• Set it as your phone background

• Whisper it during your morning breathwork

Let it live with you—not just in your journal.

Step 3- Breath & Center (The power of being present)

Before the scroll, before the to do list-- take 5 minutes and JUST BREATHE. All the things will still be there when you are done.

Morning Routine: Breathwork for Presence & Power

Duration: 3–5 minutes

Use With: A calming scent, candle, or room spray (optional but powerful anchor)

Step 1: Set the Space

Light your candle or mist your space. As the scent settles, say a short intention or prayer like:

“God, center me in Your peace today. Let me lead with clarity and grace.” Whatever you want your intention for the day, or a mantra.

Step 2: Grounding Breath (1 minute)

• Sit or stand with feet firmly planted.

• Close your eyes. Inhale deeply through your nose for 4 seconds.

• Hold for 4 seconds.

• Exhale slowly through your mouth for 6–8 seconds.

• Repeat for 3–5 cycles.

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Step 3: Presence Check-In (1 minute)

• Ask yourself: “Where am I right now? What’s one thing I’m grateful for?”

• Place one hand over your heart, the other on your belly.

• Feel the rise and fall of your breath. Let it remind you that you are here, on purpose.

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Step 4: Activate Your Day (1–2 minutes)

• Take 3 deep, intentional breaths. With each inhale, say quietly or in your mind:

  • “I am present.”

  • “I am prepared.”

  • “I am powerful in peace.”

    Or whatever you had decided your intentions were in step 2.

• Open your eyes slowly. Step into your day.

Step 4- Move Your Body

Fine one that works with time you have set for the day.

1. Intention Walk (2–10 min)

Perfect for: Morning light, mid-day reset, or sunset reflection

• Before you walk, say your intention aloud or in your heart (e.g., “I walk in peace.”)

• As you move, repeat it with your breath or match it to your steps: step—breathe—repeat.

• Focus on your surroundings. Let your senses catch up. Let the movement root you in the now.

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2. Reach + Release Stretch (1–2 min)

Perfect for: Transitioning into your day or releasing tension

• Stand tall. Inhale deeply as you reach your arms up toward the sky.

• Exhale slowly as you sweep your arms back down and soften your shoulders.

• Visualize drawing in your intention as you reach, and releasing what you don’t need as you lower.

• Repeat 3–5 times with presence.

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3. Prayerful Posture Pose (1–3 min)

Perfect for: After setting your intention or before journaling

• Sit or kneel comfortably. Place your hands together in prayer or on your heart.

• Take 3 deep breaths. On each exhale, whisper your intention.

• Let your body still, your breath slow, and your spirit listen.

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4. Scent + Sway (2–5 min)

If you are using Spark & Stone Co products, this one is a game changer.

• Light your candle or use your spray. Let the scent settle.

• Play a soft instrumental track or silence.

• Close your eyes and gently sway—just a slow, rhythmic movement from side to side.

• Let the scent, sound, and motion help your body feel the intention—not just think it.

Step 5- Carry It With You

When you smell something—like fresh-baked cookies, sunscreen, or a campfire—your brain doesn’t process that smell the same way it does sounds or sights. Smell goes straight to the parts of your brain that deal with emotions and memories.

It’s kind of like a secret tunnel. Most senses take the long way around through the brain’s “filter” (the thalamus), but scent skips the line and hits the emotional core of your brain first—especially the amygdala (handles feelings) and the hippocampus (handles memory).

That’s why one whiff of something familiar can make you feel something instantly—even if you haven’t smelled it in years. It’s why a candle can remind someone of their childhood home, an ex, or even a vacation they forgot they took. Scent and memory are tightly linked because they’re wired together in our brains.

Smell is basically the most emotional and nostalgic sense we have. It doesn’t just remind you of something—it makes you feel it all over again.

Your brain links scent with emotion so fast and so deeply that your affirmation becomes part of your sensory memory. It’s like a mini ritual that keeps working all day.

You’re not just “thinking positive” in the morning—you’re carrying that energy with you, thanks to the smell-memory shortcut in your brain.

Now take one last breath.

Say your intention once more.

Then walk forward - anchored, aligned, and awake!

Stay tuned for an evening ritual next!