We all crave mornings that leave us feeling refreshed, energized, and ready to conquer the day. Yet, so often, we find ourselves rushing through them, overwhelmed before the day has even begun. We ponder over the endless to-do lists, the worries of the day, what Stephanie posted on social, how to make money… Etc. Today I am sharing the one morning shift that can change everything.
A simple shift in your morning routine can transform your entire day. How? Infusing mindfulness practices into those early hours can change everything. Today I want to breakdown a few mindful practices like morning breath-work, words of affirmation, soaking up the sun, walking outside, or stretching and how it can profoundly shift your mood, energy, and focus.
Rather than grabbing your phone scrolling through social media or your emails try these instead:
Morning Breath-work: Reset Your Nervous System
One of the most intentional practices you can start your day with is mindful breath work. Deep, mindful breathing has been shown to activate the parasympathetic nervous system (rest and digest system) which helps to lower cortisol levels (your stress hormone) and calm the body.
How to Do It: Try a simple box breathing technique: inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and pause for 4 counts.
By focusing on your breath first thing in the morning, you’re essentially telling your body, “It’s safe to relax,” setting the tone for a calm and focused day. When you are starting any new habit it is important to keep it simple… Try one box breath to start out, if you do more amazing, but the goal is one!
Words of Affirmation for Self: Shift Your Inner Dialogue
How often do you start the day with negative self-talk or an endless mental to-do list? By consciously choosing words of affirmation, you can reframe your mindset and foster self-compassion. This is extremely beneficial to those whose love language is words of affirmation.
How to Do It: Simply sit up in bed with both feet on the floor, simply close your eyes, place a hand on your heart (if that feels good) or place your hands on the side of you, and repeat affirmations like:
- “I am capable and deserving of a beautiful day.”
- “I trust myself to handle whatever comes my way.”
- “I am enough, just as I am.”
The Science Behind It: Positive affirmations work through neuroplasticity, the brain’s ability to rewire itself. By consistently reinforcing positive thoughts, you can create new neural pathways that strengthen your confidence and resilience. This can build up self-esteem, allows you to shift your mindset to abundance and reduces the patterns of negative thoughts.
Soaking Up the Sun: Nature’s Morning Boost
Natural sunlight in the morning is more powerful than your cup of coffee. Exposure to sunlight helps regulate your circadian rhythm, signaling to your body that it’s time to wake up and be alert.
How to Do It: Spend 5-10 minutes sitting next to a window, allowing the sunlight to hit your skin. I like to use this time for Quality Self Time. Maybe you read your favorite book, sip on your favorite morning beverage, journal, or meditate. Use this time to not be on your phone.
The Science Behind It: Morning sunlight increases serotonin levels, the “happy hormone,” which boosts mood, energy and focus. Sunlight also boosts your immune system with the production of Vitamin D. It also helps regulate melatonin production, ensuring you sleep better at night.
A Walk Outside: Move Your Body and Mind
For those that are movers, wake up and get outside with a morning walk. Let’s be clear though, a morning walk isn’t just about physical exercise; it’s a way to connect with nature, clear your mind, and gently wake up your body.
How to Do It: Take a 10-20 minute walk in your neighborhood, a nearby park, or even your backyard. Walk mindfully, noticing the sights, sounds, and smells around you. Leave the phone, podcasts, ebook and all of that “noise” behind.
The Science Behind It: Walking boosts endorphins and decreases cortisol levels. Being in nature, or even just outdoors, can lower blood pressure and improve cognitive performance. You might even notice that your productivity and creativity increase as you are walking.
Gentle Stretching: Wake Up Your Body
This might be my favorite go to in the morning when it comes to waking up the body and the mind. Starting your day with gentle stretching not only relieves muscle stiffness but also sets the tone for a more mindful, connected day.
How to Do It: Incorporate 5-10 minutes of gentle stretches like cat-cow, downward dog, or seated forward folds. Focus on your breath as you stretch.
The Science Behind It: Stretching increases blood flow and oxygen to your muscles, helping to reduce tension and increase flexibility. Aside from the physical benefits of stretching, there is a mindfulness component as well. When you are fully present with the body you are engaging your mind to shift from a “doing” state to a “being” state. This slows your breath down, reducing your stress levels, increasing your clarity and focus while noticing the sensations in the body.
Creating Your Mindful Morning Routine
You don’t have to incorporate all these practices at once. Start with one or two that resonate with you and build from there. The key is consistency. Even five intentional minutes in the morning can create a ripple effect of positivity throughout your day.
By prioritizing mindfulness practices like breathwork, affirmations, sunlight, walking, or stretching, you’re not just starting your day—you’re transforming it. Small shifts lead to big changes, and this One Shift in Your Morning Routine That Can Change Everything!
For more one on one tips about whole self-wellness, mindfulness, nervous system regulation, and navigating big life changes! Head to Just Embody on the Patreon App 📱 or head to my service page for 1:1 assistance.
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