Each new day opens with us unlimited possibilities. The way we spend the first minutes of the morning determines the mood and productivity for the remaining time. Conscious awakening, paid attention to their body and mind, help to fill the day with bright colors and a sense of power. In this article, we will examine in detail a set of morning rituals that will help you start the day correctly - with vigor, clarity of mind and internal harmony.
Awakening with gratitude
Often we start morning with a sharp signal of the alarm clock, immediately pick up the phone and instantly plunge into the news and social networks. Such a start loads the mind with unnecessary information and launches a chain of reactions leading to anxiety and distraction.
- Choose a calm signal of the alarm or a melody that causes pleasant associations.
- Opening your eyes, give a second to mentally thank you for the opportunity to see a new day.
- Focus on three positive moments: a feeling of pillows under your head, greeting a new dawn, light breathing.
Movement and conscious breathing
A light warm -up immediately after lifting awakens the muscles and accelerates the lymph flow, activating the internal resources of the body. In combination with concentration on breathing, this enhances the influx of energy and clarity of thinking.
- A few minutes of soft stretching: sipping up, tilts to the sides, circular movements with shoulders.
- Simple asanas or yogic exercises to open the chest and improve circulation.
- The practice of deep diaphragmatic breathing: inhale at the expense of up to four, a delay in two scores, exhale for six scores. Repeat 5-8 times.
Encouraging drink
After night rest, the body needs hydration. A glass of tough water with lemon helps to “launch” the digestive tract and helps to remove toxins. If you like herbal infusions, fill the cup with a fragrant drink with chamomile or mint for soft tonic.
Mental configuration and meditation
Simple meditation or practice of awareness for 5-10 minutes will help “turn off” the internal dialogue and configure the mind in a positive way. Such a pause makes it possible to move away from external stimuli and focus on their own sensations.
- Sit in a comfortable pose, the back is straight.
- Close your eyes, observe the rhythm of breathing and release any thoughts like clouds in the sky.
- Concentrate on a feeling of heat in the body and on the beating of the heart.
A full breakfast
Breakfast is fuel for the body and mind. Let it be balanced: protein sources, slow carbohydrates and beneficial fats will create a feeling of satiety and support energy without sharp differences.
- Oatmeal porridge on water or vegetable milk with berries and nuts.
- Landmark eggs or omelet with vegetables and herbs.
- Whole grain toast with avocado and slicer of solid cheese.
Planning and priorities
Give a couple of minutes to draw up a list of affairs. A clear understanding of tasks and priorities helps to avoid distracting thoughts and maintain concentration during the day.
- Write down three main goals for today.
- Determine the most important things and appoint them an approximate execution time.
- Leave a small “buffer” on force majeure situations and breaks for relaxation.
Contact with nature and light
Natural light stimulates the production of serotonin - a hormone of joy and vigor. Even a few minutes on the balcony or by the open window they will give a charge of positive.
- A walk in the yard or in the nearest park without a phone in his hands.
- A few deep breaths of fresh morning and the sound of a waking up nature.
- A small dose of the morning sun to improve the mood and maintain circadian rhythms.
Skillful use of technology
Replace the habit of thoughtless viewing of the news feed to reading inspirational quotes or fragments of your favorite book. Try not to succumb to the temptation to immediately check the mail and messengers.
Preservation of the habit
Any ritual needs regularity. Start with a small - one or two points from the list, and gradually enter the rest into your routine. Over time, such practices will become an integral part of the morning ritual and will bring pleasure.
Inspiring conclusion
Every morning is a pure sheet on which you can write your story. Your energy, calmness and clarity of the mind depend on how you tune in the first minutes of awakening. Following simple, but powerful rituals, you will give yourself a resource for realizing ideas and achieving goals. Let the morning radiance enter your life, and every day will become filled with strength, inspiration and joyful moments!
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