Meditation has been a transformative part of my daily life for nearly five years. Incorporating it into my mornings was a natural step, and I’ve since learned that meditating early is especially beneficial. The brain is most receptive upon waking, making this the ideal time to engage in a mindfulness practice. In this blog, I’ll share my morning routine, offering tips to help you create a morning ritual that nurtures both your body and mind.
The Importance of a Morning Routine
When I first began meditating, my life was in flux. I was constantly changing jobs and cities, unsure of my career path, and that uncertainty seeped into my personal life. To cope, I incorporated meditation into my mornings to center myself before the workday. Over time, this ritual expanded into a full routine designed to meet my personal and emotional needs. Though it continues to evolve, I believe I’ve found the routine that works best for me.
The Importance of Time and Early Rising in Your Morning Routine
When it comes to establishing a productive morning routine, having enough time and waking up early are crucial. According to Ayurvedic principles, waking up around 6 a.m. aligns with the body’s natural rhythms and helps you start the day feeling refreshed and energized. Ayurveda suggests that this early rise, known as “Brahma Muhurta,” is an auspicious time when the environment is calm, and the body’s energy is at its peak. Waking up early allows you to engage in your routine without feeling rushed or overwhelmed. This time is ideal for activities like meditation, yoga, or journaling, which require focus and presence. By rising early and giving yourself ample time for these practices, you set a positive tone for the rest of the day, enhancing both your mental clarity and physical well-being.
Morning Routine Ideas
Here’s a morning routine checklist to help you start your day with intention—feel free to see what resonates with you.
Step 1: Get Sunlight First Thing
Your body’s internal clock, or circadian rhythm, is essential for overall health. According to Dr. Andrew Huberman, to set it properly, you need sunlight as soon as possible after waking up. If the sun is shining, aim for at least 5 minutes outside; if it’s cloudy, spend around 15 minutes. This exposure helps regulate your sleep cycle and boosts mood.
Pro Tip: Pair Sunlight with a Morning Beverage
While soaking in the sunlight, sip on warm lemon water or chamomile tea. Lemon water aids digestion, and chamomile provides a calming, warm start to your day. Try to avoid caffeine early in the morning, as it’s better to start with something soothing and warm, which aligns with your body’s morning needs.
Step 2: Dive Straight into your Meditation Routine or Yoga Morning Routine
After you’ve spent time in the sun and enjoyed your beverage, move directly into your meditation or yoga practice. The morning is an ideal time for this, as your mind is still calm and receptive. If you struggle with ADHD and you find it difficult to sit still initially, consider starting with yoga first. This physical activity can help relax your body and quiet your mind, making it easier to transition into meditation. You can settle onto your meditation pillow once you feel more centered.
For Beginners: Start with Guided Meditations
If you’re new to meditation, I recommend starting with a guided session of 10-15 minutes. Stick with the same meditation for a while to build familiarity, and then explore other types to see what resonates with you. Avoid quick 5-minute meditations, as they may not provide enough time to settle your thoughts, especially if you’re just starting out.
Step 3: Take a Cold Shower to Boost Energy
Once you’ve meditated, a cold shower is a powerful way to wake yourself up fully. It’s especially helpful if you struggle to feel alert in the morning. Start by showering in cold water for just 10 seconds, and gradually increase the time as your body adjusts. This practice helps invigorate your senses and prepares you mentally for the day ahead.
Step 4: Try Morning Journaling
If you have extra time, incorporating journaling into your productive morning routine can be incredibly beneficial. You can journal at home or even during your commute. Start with gratitude journaling: write down five things you’re thankful for, no matter how small. This will help you set a positive tone for the day. Additionally, jotting down your to-do list can help you stay organized and motivated.
Step 5: Delay Checking Your Phone
It’s tempting to check notifications first thing in the morning, but resisting the urge is better for your mental health. Focus on yourself before engaging with external stimuli. I recommend waiting until after your meditation to check your phone, aiming for at least one hour of phone-free time in the morning. This will allow you to channel your energy inward and protect your mental space as you start your day.
Conclusion: Build a Routine That Suits You
You might be wondering, “What’s the best morning routine?” The answer is simple: it’s the one that works best for you. Tailor your own routine to fit your unique needs and preferences. Developing a morning routine takes time, and it’s important to adjust it to suit your needs. What started as a simple meditation practice for me has evolved into a comprehensive morning ritual that helps me feel grounded, energized, and ready for the day. Give this routine a try and adapt it to make it your own, ensuring that your mornings are calm, focused, and intentional.