 Creating a more mindful wake up routine results in more energy and less stress. If you’re waking up sluggish and tired with low energy and rushed for time, the rest of your day will likely follow the same pattern. Following are nine simple ideas for developing a morning wake up routine that will set an intent for a more healthy, joyful and productive day. Feeling good in the morning takes a bit of self-discipline to incorporate new habits. But you can easily add in one or as many as you feel called. Just begin today - you will feel better and notice results! 1. Mindful Breathing Before you get out of bed, take a few minutes for quiet reflection. You can do this easily by taking five deep breaths holding in for the count of five and exhaling for the count of five. 2. Practice Gratitude This exercise sets a positive tone for your day. It can be done during your breathing (quiet reflection) or you can capture in a gratitude journal. Think of some things for which you are grateful. Ideas to get you started: “I am grateful for the restful night sleep. I am thankful for my healthy body. I am grateful for my loving family. I am grateful for the abundant joy that I feel. My day begins with gratitude and joy. I am grateful for the gift of this Brand New Day. 3. Drink water Reach for a glass of water before coffee first thing in the morning. Water rehydrates your body and jump starts your metabolism. To detox and add even more metabolism and fat-fighting benefits, squeeze fresh lemon and teaspoon of apple cider vinegar to your water. 4. No phone zone Abstain from the phone for the first hour upon awakening. Be mindful to stay present in in the moment with your gratitude, affirmation and exercises. Also, consider moving your cell phone out of the bedroom when sleeping to resist grabbing it first thing when you awake. Removing the blue light from your room along with the temptations will provide better sleep and a more clear, refreshed mind upon awaking. See (7) reasons to banish phone from the bedroom: http://www.huffingtonpost.com/2014/11/03/no-phone-in-bed_n_6022284.html 5. Breathe Fresh Air Step outside and take in a deep breath of fresh air. If it is cold outside, just take in oxygen for a about 10-20 seconds. If the weather is warmer, this is a wonderful place to do your stretching, deep breathing, gratitude, affirmations. 6. Stretch Upon waking, gently stretch your body as it prepares your body, mind and spirit for the day. It’s a natural instinct to stretch in the morning for both people and animals. Stretching not only helps to wake you, but your body is warm from sleeping so it is primed for a good stretch. Gentle stretching improves blood circulation and helps to loosen, awaken and realign the muscles that have been lying in the same position while you sleep. Stretching on waking increases flexibility therefore decreasing the chance of injuries. Stretching can relieve muscle tension and minimize stress. Remember to do deep breathing as your stretch to keep the mind body connection in flow. 7. Move your Body If time allows, add some physical exercise to your day. If you don’t have time for a full workout, even 5-10 minutes can boost your mood and improve focus for the rest of your day. Dancing, jumping on a mini trampoline, push-ups, sit-ups or squats can get your adrenaline pumping and start the day joyful. Some of my favorite energizing music to kick the day: “Happy” by Pharrell; “Uptown Funk” by Bruno Mars; “Sugar” by Maroon 5; “Fight Song” by Rachel Platten; “Shut Up and Dance,” by Walk the Moon; and anything by AC/DC. 8. Healthy Breakfast After filling your spirit and moving your beautiful body, nourish and replenish with healthy, whole foods. Skip the refined, processed cereals and sugary carb-heavy bagels, rolls, donuts. Make a nutrient laden smoothie, protein rich eggs or quinoa with berries and ground flax. Even a banana with no sugar nut butters are a quick on the go option. All are super quick and easy to prepare, high in protein, and low in glycemic index. 9. Affirmations Prepare a few affirmations in advance that you can repeat throughout the day when stress or negativity hits. Affirmations can be any positive statements or self-scripts that you say to yourself to recondition the subconscious mind to a more positive perception of yourself. If possible, as you repeat the affirmation, look in the mirror. It never hurts to give yourself a little kudos, and you may catch yourself smiling back at you! You will be surprised how affirmations can uplift or decompress, especially when you find yourself in a negative or stressful situation. Following are a few ideas:
Want to create a routine that will set an intent for a more healthy, joyful and productive day but are unsure how to get started? Feeling good takes a bit of self-discipline to incorporate new habits.
If you would like to talk about how to get started CONTACT ME for a FREE health consultation. It costs nothing and the results will change your life! Sessions can be done in-person or virtually. What is a health coach? https://www.youtube.com/user/integrativenutrition
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