What do you do as soon as you wake up? Hopefully, you don’t grab your smartphone and start scrolling. Bad approach! With so much negative news, you’re cultivating stress and uncertainty rather than peace and calm. How you start your morning sets the tone for the day, so let’s ensure it’s a positive one.
Meditate Upon Awakening
At the heart of a serene morning routine lies the practice of meditation. Calm individuals attribute much of their mental resilience to this habit. Meditation isn’t just an isolated activity; it’s a way of life for those who value tranquility and a sense of calm and peacefulness. Make it a point to integrate it into your mornings, even when you’re pressed for time.
Morning meditation is akin to a lifeline. A mere two-minute meditation, if you practice consistently, can work wonders. Even a few minutes of meditation has value. It will calm your mind, help you be more mindful, and allow you to establish positive thought patterns. You’ll start your day with optimism, peace, and purpose.
You don’t need hours to reap the benefits of meditation. Here’s a simple approach:
- Meditate as soon as you wake up, even before getting out of bed.
- Close your eyes, focus on your breath.
- Set a timer for just two minutes.
- Gradually extend the duration.
Do this consistently, and if you do nothing else, you’ll find yourself in a calmer frame of mind once you jump out of bed.
Embrace the Sun’s Morning Glow
Our bodies thrive on natural light. Step outside and bask in the morning sun. It’s an elixir for your soul. Sunlight not only cheers your spirit but also elevates your mental health. It’s the simplest way to enhance mental clarity in the early hours. The benefits are far-reaching.
When you expose your eyes to sunlight in the morning, it sets your internal biological clock and circadian rhythms in a healthy manner. This helps support your mental and physical health. Why? Circadian rhythms control various bodily functions, including sleep-wake cycles. Research shows disrupted circadian rhythms contribute to mood disorders, like depression and anxiety. As Harvard Health points out, disruptions in circadian rhythms and your internal biological clock can make it harder to sleep too.
Taking a brief stroll in the morning sun also provides your body with essential vitamin D, elevates serotonin levels, and contributes to an overall sense of happiness. This uncomplicated habit clears mental fog instantly. If going outdoors isn’t feasible, a few minutes on the balcony suffices. In the absence of a balcony, recall the days when people fetched newspapers from the porch. The key is to immerse yourself in the sun’s magic and let it vitalize your morning.
Do a Short Workout
Another cornerstone of a peaceful morning is exercise. Movement serves as therapy, and a brisk 10-minute exercise session will enhance your mental health. Cardiovascular exercise, coupled with strength training, gives the benefits of both forms of exercise while getting the blood flowing to your brain. So, try a 10-minute circuit-style workout before heading off to work or school. Strength training exercises like burpees, push-ups, squats, dips, and planks will get your heart rate up and get you ready to tackle the rest of your day.
To establish a daily routine:
- Do a 10-minute jump rope session.
- Do ten minutes of jumping jacks or burpees alternating with push-ups. Do 30 seconds of each back and forth.
- Do ten minutes of plyometric exercises, such as platform jumps, squat jumps etc.
- Running is a viable alternative too if you prefer that approach.
- Experiment with Sprint Interval Training (SIT) alongside compound movements.
Write in a Journal
Keeping a morning journal is a simple yet powerful ritual to bring more tranquility into your mornings. Setting aside time to write out your thoughts, feelings, and intentions allows you to process emotions, clarify your mind, and set a positive tone for the day ahead.
Try waking up 15 minutes earlier and dedicate this time to journaling while you sip your coffee or tea. Write freely about whatever comes to mind without judging yourself. Getting obtrusive thoughts and worries out of your head and onto paper can help declutter your mind and find focus.
Journaling can also help cultivate gratitude, which is strongly linked to increased happiness and reduced anxiety. Take a few moments to write down things you appreciate about your life and current blessings. Reflect on your accomplishments, big and small.
You can also use your journal to record intentions, goals, and priorities for the day or week ahead. Clarifying your objectives and committing them to paper helps ensure you stay focused on what matters most.
Journaling first thing in the morning guides your mind into a state of calm presence. This ritual will allow you to be more intentional about how you spend your time and energy. Starting your mornings by caring for your inner world sets you up to show up as your best self to manage all the busyness and challenges that come your way.
Embrace Stillness for a Mindful Morning
The final piece of the puzzle for a tranquil morning routine is stillness. However, it’s not about being motionless for extended periods; it’s about achieving mental stillness and complete presence in the moment. Spend a few moments, as you sip your coffee, looking out the window at nature before the day becomes too filled with noise and chatter.
Avoid multitasking. Often, we think about the next task before completing the current one, undermining our chances of a serene morning. Learning stillness involves immersing yourself fully in each task. This is mindfulness in practice, and ushers in greater peace and calm throughout the day.
Conclusion
In wrapping up, remember that the first moments of your day set the tone for all that follows. By embracing the art of crafting a serene morning routine, you pave the way towards a life filled with inner peace and resilience.
References:
- Behan C. The benefits of meditation and mindfulness practices during times of crisis such as COVID-19. Ir J Psychol Med. 2020 Dec;37(4):256-258. doi: 10.1017/ipm.2020.38. Epub 2020 May 14. PMID: 32406348; PMCID: PMC7287297.
- “Why your sleep and wake cycles affect your mood – Harvard Health.” 13 May. 2020, https://www.health.harvard.edu/blog/why-your-sleep-and-wake-cycles-affect-your-mood-2020051319792.
- McClung CA. Circadian rhythms and mood regulation: insights from pre-clinical models. Eur Neuropsychopharmacol. 2011 Sep;21 Suppl 4(Suppl 4): S683-93. doi: 10.1016/j.euroneuro.2011.07.008. Epub 2011 Aug 11. PMID: 21835596; PMCID: PMC3179573.
- “Take a Deep Breath – The American Institute of Stress.” 10 Aug. 2012, https://www.stress.org/take-a-deep-breath.
- “Why your sleep and wake cycles affect your mood – Harvard Health.” 13 May. 2020, https://www.health.harvard.edu/blog/why-your-sleep-and-wake-cycles-affect-your-mood-2020051319792.
Related Articles:
5 Mindfulness Techniques That Aren’t Meditation
5 Factors that Increase the Risk of Exercise Related Injuries
How Mindfulness Meditation Can Help You with Weight Training
How Meditation Can Help You with Weight Training
Are Mental Blocks Keeping You from Getting Your Fittest?
5 Simple Tips for Dealing with Holiday Stress
