Cultivating a Morning Ritual
Your morning sets the tone for the day.
Mindset and mood have a profound influence on how the day, week and year goes. Mornings should not be stressful but supportive and light.
I’ve got to be honest about something. The word routine makes me cringe. For me it feels like being restrictive of flexibility. And I like to go with the vibe I’m in, adapt, pivot, roll with it. For that reason, my mornings are not always the same. Creating a morning routine is about listening to your body and doing what feels best for you that day. First thing, I check in with myself and adapt to the time I have and tailor my needs for the day. I keep things simple and understand every day is new and everyone’s morning looks a little different. For that reason, I like to call it a ritual.
When cultivating a morning ritual, it is important to start with baby steps. As with all change, you can’t create a new habit by changing everything at once. Apply one new thing at a time, eliminate what doesn’t work and try something new. There is no right or wrong, just what feels good for your body and mind. Similarly, seasons change, schedules change as do our needs, it’s important to not get stuck in a regimented schedule that it becomes more stressful than does good. Accept change and go with the flow.
Hydrate
Our bodies work hard while we sleep, our brain sorts and processes the days events, several different hormones are released all with unique purposes of growing and repairing, your immune system releases cytokines that fight inflammation when you’re sick, injured or experience trauma. After all that, I think it’s safe to say, your body is thirsty. I shoot for 16-32 oz of room temperature water upon waking. I like to add a squeeze of lemon and a pinch of cayenne to give my metabolism a boost. You can also add a little apple cider vinegar for an additional kickstart.
Practice Mindfulness
There are many ways to be present in the moment. From doing a few minutes of breathwork, practicing meditation, running without headphones or spending quiet time outside. When I am short on time or can’t sleep at night, I use the 4,7,8 breathing technique. It is based on pranayama breathing exercises which is an ancient yoga practice of controlling your breath. Mindful breathing exercises have been shown to have many benefits for stress reduction, and relaxation. I believe this is an excellent introductory practice for those who want to start implementing a meditation practice.
Find a comfortable place to sit with your back straight.
Place your tongue against the back of your top teeth. Let out all of your air through your mouth swirling around your tongue and through your teeth.
Close your lips and inhale through your nose to the count of four.
Hold your breath for a count of seven.
Exhale completely through your mouth making a whoosh should for a count of eight
This is one complete cycle. Repeat 3-4 times or how ever many feels good.
Tidy up
Do a 10-minute house scan. How many times during the day do you just spot something that needs to get done around the house? If you walk around your house for 10 minutes each morning, you should be able to spot all those little things and get them out of the way first thing. Even something as simple as making your bed first thing is more effective than it sounds. Having a tidy space gives you clarity, fuels creativity and helps you hold a sense of ease.
Nourish
This one has been my biggest hurdle. In the past I have routinely dismissed fueling myself with anything until after lunch which led me to a desperate hunt of anything fast and easy when I had suddenly realized I needed food. My go to: cheese and chips. I’ve learned that while I do a pretty great job of sending our kids off to school with wholesome and nourishing foods, I was falling short when it comes to myself.
To sustain energy, motivation and focus, I’ve learned to nourish my body with whole, real foods with quality protein, healthy fat and plant-based fiber. The easiest and fastest breakfast is a smoothie. I like to add dark, leafy greens, a handful of rich, purple berries, a half banana, a scoop of raw nut butter blended up with a scoop of my favorite vegan protein and either flax or macadamia milk.
Fresh Air & Movement
It’s no secret that spending time in the outdoors is good for your soul. Each morning I start by opening windows in every room so they can be renewed with the cleansing air from the giant Douglas fir trees that swing over our home. Equally as magical, when the songbirds gather in the trees greeting each morning with the sounds of a melodic jungle.
Getting outside has immeasurable health benefits including mental, physical, emotional and social well-being. Even a short 20-minute walk can contribute to longevity, boost your vitamin D levels which are essential for brain, bone, immune function, metabolism and mood to name a few. My cup is full when I get to walk my dog with a neighbor in the morning or stroll with my family on warm summer eves.
I like to be efficient with fresh air and movement and try to get them both done at the same time. I am also quick to admit that Oregon weather doesn’t always have the appeal during the winter months. So, I will adapt to the mood and the season I am in. My favorite motivator of all time ever is going to one of the monthly Fresh Air Movement pop up events with Molly and Heidi, which are local to the Portland area, and I realize having them within reach is truly finding a unicorn. One day, I do hope their movement is worldwide. If they are accessible to you, I highly recommend you look them up.
Nevertheless, the type of movement you do is whatever feels good and suits your lifestyle. From walking to yoga, running, biking, swimming or weight training. All of it is good. There are so many ways to move your body. You just have to pick one or try them all. When I am short on motivation, I set a goal of 20 minutes each day and increase it with time.
