Good morning sunshine! š
Whatever we do first thing in the morning sets the tone for our entire day. So itās important to start off in a positive way.
Not only that but establishing good morning habits means youāre more likely to make healthy choices throughout the day.
āWin the morning, win the day,ā Tim Ferris
If having a morning routine is an essential for the most successful 1% of people in the planet then why not give it a try?
Imagine this. You get up in the morning knowing that youāre going to step straight into your morning routine. That means you donāt need to make a single decision first thing. Not only does that help ease you into the day, but you can save that brain power for when you need it later in the day.
Each day we only have a certain amount of willpower. That willpower is strongest when we waken and lessens as the day goes on. Ahā¦ so thatās why Iām more inclined to demolish the family size chocolate bar at night-time. Itās because my willpower reserves are depleted! š«š
When I follow my full routine, it takes less than an hour. Under an hour and I feel more grounded, focused, centred and it clears my mind for the day ahead.
Donāt get me wrong, I donāt always do all of it. But I always do some of it. When I first waken, I list three things Iām grateful for before I get out of bed. Even if one of those is just being thankful for my warm, comfy bed.
The most important thing is that you choose to introduce what will suit you. That way youāre more likely to stick to practice long term and reap the benefits. So here are some of the options you might choose from to start your day as you mean to continue.
Ā Photo by Fabian MĆøller onĀ Unsplash
Rising Ritual Daily Practice Options
šš¼ Silence
Silence allows your body to wake up slowly and naturally, easing you into the day. It helps you to centre emotionally and brings you a sense of calm. You donāt have to sit and do absolutely nothing while youāre silent. Sometimes my silent time is my walking time. I try to avoid thinking about the day ahead while Iām walking each morning. In fact, I try to avoid thinking too much at all. I allow myself to be fully present and enjoy the sights and sounds.
Sometimes Iāll have my moments of silence back on the balcony with my coffee.
šš¼Meditation
Meditation helps focus, concentration, mental health.
Sitting in meditation has never been very achievable or enjoyable for me. Iām a chronic overthinker, my mind is always racing. I spend most of the time wondering when it will be over or making lists and plans for the day ahead!
For me, daily pranayama (breathing exercises) and yoga practice are my best forms of meditation. And walking meditation is the best! I practice being fully present on my morning walks.
šš¼Gratitude
Gratitude and appreciation is the key to happiness.
Gratefulness is the key to a happy life that we hold in our hands, because if we are not grateful, then no matter how much we have we will not be happyāāābecause we will always want to have something else or something more. ~ Br. David Steindl-Rast
Many people are on a lifelong search for happiness.
When I get this, have that, reach that destination or key moment in my life, I will be happy. But when you get there, you will start searching for the next thing. I believe that happiness is now, that there is happiness to be found in small moments. Gratitude is a choice to start the day with a positive mindset and recognition of the good things that are already in our lives. Practicing gratitude helps you replace negative thoughts with good thoughts and stops you living in a place of ālackā and move into a zone of abundance.
Gratitude is a choice. We can choose to be grateful or we can allow ourselves to be ungrateful. Itās choosing to recognise the value thatās already in your life.
šš¼Affirmations
Positive affirmations are statements that help you overcome or steer away from negative thoughts. Positive Psychology explains the psychological theory and neuroscience behind this powerful practice. šš¼Visualisation Visualisation is a technique to manifest your goals and desired outcomes.
If itās a new concept to you, I know it sounds wacky but itās widely practiced by super successful people. Jack Canfield explains it brilliantly here.
šš¼Intentions
Take a moment to set an intention for the day ahead. Intentions can be whatever you want them to be. Think of them as a roadmap for your day. Try to focus on the positive and make it uplifting. For example, if youāve been feeling stressed, rather than setting an intention of āI will overcome this stress todayā, instead use āToday I will find peace and calmā. Using the negative word will have the opposite of the desired effect, reminding you throughout the day that youāre stressed. Once youāre practiced at this, itās good to stop at several points during the day to remind yourself of the daily intention.
šš¼Pranayama
Pranayama is a yoga practice of focussing on your breath, essentially some breathing exercises. The goal is to connect your body and mind, boosting physical and mental wellness.
I light a scented candle or burn oils and warm a few drops of essential oils in my palms to inhale while breathing. Gorgeous start to the day.
šš¼Reading
Spiritual reading was recommended to me by my ayurvedic therapist as part of my daily practice.
Reading just a page or a chapter each day helps me pick up a āthought for the dayā, giving me something new to consider and lots to learn. Sometimes I open a book randomly and see where it opens, believing it will guide me to what I need to know that day.
šš¼Journaling
My journaling encompasses almost all of these practices. Itās a daily checklist that guides me through each step.
I also practice free writing, letting the pen flow wherever it takes me. If something is troubling me, I write through it. If good things are happening, I like to capture those too.
Journaling helps clear my mind, organise my thoughts, capture ideas, reflect, make decisions, prioritise, plan and gain new perspectives.
šš¼Yoga
Yoga gently wakens up your body and muscles. Itās good to relax your mind and nervous system, prepare your body for digestion and gently rouse your circulation immune system for the day ahead.
šš¼A walk in nature
If I only did one thing each day this would be it. I can have my silence, be grateful for everything around me and be inspired by nature. Itās good exercise, great to breathe fresh air and I find nature grounding.
šš¼Keeping it a tech free / email free zone until a certain time
We spend so much time on our screens. As soon as you check the news, or messages or emails, your mind is racing into the day ahead. Give yourself some time before entering the busyness of the day. Itās good to have a set cut-off time to switch these off at night too.
šš¼Mindful coffee / tea / juice / smoothie / lemon water
Sometimes this is when I sit in silence. Sometimes I have a coffee when I journal. But I do it mindfully. Taste it. Smell it. Be present. I literally do wake up and smell the coffee ā
š¶ Cuddles with the dog
Or is that just me?
MY DAILY PRACTICE ESSENTIALS
I always journal in aĀ LEUCHTTURM1917Ā and Iāve been using these notebooks for years.Ā
I like the size and it has a hard cover which helps it keep its shape. I carry my journal everywhere and the cover stops the corners of the pages getting dogeared and battered while the notebook is being bounced around in my Ā handbag. It has an elastic fastener, numbered pages and a blank table of contents to help you organise whatever way you like.
These LEUCHTTURM1917 come in every colour under the sun, many different sizes and with plain, ruled, dotted or squared pages. They also have a great range of planners.
I tend to switch between this fancy Metallic Edition Medium (A5) in Silver and Iāve just bought my third A5 Lemon Dotted journal. They may call it lemon but itās a vibrant yellow which always makes me smile and is never hard to find!
I personally never use journals with ruled pages as my writing is enormous and I find that plain pages allow me to creatively use the pages however I want. Planning, writing, journaling, mind mapping, listsā¦.
Pens
Iāve got very distinctive handwriting, which is impossible for anyone but me to read ā maybe a good way to keep my musings private if anyone finds my journal.
Iām hooked on theseĀ Paper Mate Flair Felt Tip Pens. Iāve been using them for years, always stock up on a pack of 12 and keep them stashed everywhere!
Candles
For me, itās really important to create the right environment for myĀ Daily PracticeĀ of yoga, pranayama (breathing) and journaling.
Before I start, I always light a few tealights and a scented candle.
My absolute favourites are theseĀ St Eval Tin Candles. They have a wonderful, lasting fragrance but arenāt overpowering. They have some quirky fragrance combinations and come inĀ tealights,Ā pillar candlesĀ andĀ diffusers. The diffusers are great, they really seem to last forever.
I love so many of their scents, but if pushed for my Top 3, they would be (in no particular order) Sandalwood,Ā TranquilityĀ andĀ Sensuality.
