Mindful Morning Routine

Starting the day with a mindful morning routine can help set the tone for the rest of the day and lead to a more balanced and productive day. While the thought of committing to anything daily can sound daunting, incorporating mindfulness can take as little as a few minutes (and let’s be honest, if your instinct is to grab your phone first thing, you’re likely stuck scrolling for longer than that anyways). 

While you’re still laying down in bed, and perhaps before you’ve even opened your eyes, you can begin your mindful morning routine. While I myself haven’t mastered the art of practicing mindfulness daily, I continue to work towards baking the following routine into my mornings (and I know that I feel more centered and grounded on the days that I do). 

Breathing

Start by becoming aware of the sensations in your body. Notice the rise and fall of your chest as you breathe naturally. Don’t feel pressured to change the pace of your breathing, simply bring awareness to the sensation. 

Notice Physical Sensations

Feel the cushion of the bed underneath your body. Notice the sheets lightly skimming the top of your skin. Where else does your body make contact with the physical world? Maybe your head is resting on a pillow. Is the pillow firmly supporting the weight or your head, or has your face become cradled in the soft fluffy cushion? 

Movement

Begin to bring movement into your body by gently wiggling your toes. Gradually let the movement rise through your body and let the movement make its way up your body. Move from wiggling your toes to rolling your ankles. After a few seconds, move on to slowly bending and straightening your knees. Finally make your way into a seated position and open your eyes with a soft forward gaze, if you haven’t already up until this point. 

Sitting up

Bring stillness back into the body as you take your first deep breath of the day. Focus on breathing in what nurtures you and breathing out what you don’t need anymore. After a few big deep breaths, you are ready to get out of bed. 

Set your intentions

Take a few minutes to think about what you want to accomplish that day, and how you want to feel. This can help you stay focused and on track throughout the day.

Sun Salutation

Stand with your feet planted firmly on the ground and reach your arms up, stretching your spine long as you breathe in. As you exhale, bend at the hips to reach towards your toes. Inhale as you lift halfway up, resting your hands on your shins and exhale back into your forward bend. Begin to walk your hands out in front of you and come into your first downward dog of the day. Take a deep breath here to acknowledge this first full inversion and remind yourself that you don’t have to be upside down to find space during the day. Once you feel settled in this position, shift your weight forward onto your hands until you are in a plank position. Notice the heat you are building in your body as you warm up for the day. Bend your elbows until your upper body is resting on the floor and with your hands under your shoulders. Gently lift your chin and press against the floor with the palms of your hands. Notice the resistance you feel as you oppose the force of gravity pulling you towards the Earth. Finally, take a deep breath as you invert back into a downward dog, shift your weight onto your feet and find yourself back in a standing position. 

Feel free to repeat this sequence until your mind and body feel awakened and connected, as time allows. 

I find that deep breathing and gentle movement help get my blood flowing and work out any residual aches and stiffness from the night. 

Take on the day

Once you complete your full mindful morning routine, it doesn’t have to stop there. Feel empowered to take mindfulness into your day and create space for a mindful moment whenever you can. As you take your first sip of coffee, savor the moment focusing your attention on the taste and temperature, even the feel of the cup in your hands. As you step outside, take a moment to pay attention to how the air feels on your face. As you begin to integrate mindfulness into your morning routine, allow mindful moments to permeate your day.  

By incorporating these mindful practices into your morning routine, you can start your day off feeling grounded and focused, and be better equipped to handle whatever challenges come your way.