Transform Your Morning: Wellness Tips You Need

Last week I wrote about the painful resistance that arises with the alarm going off each morning. The inevitability of dragging myself into a cold, dark room used to fill me with dread. But now I’ve created a morning wellness routine which actually helps me start my day positively and with intention.

Take a breath

Most yoga classes involve a focus on the breath. That’s because this practice of breath control or pranayama is a key aspect of a well-rounded yoga practice. And yoga is all about uniting our minds, bodies and spirits/souls. My morning routine begins with breathing. Five slow, deep belly breaths to be precise.

After I’ve hit snooze, I place my hands on my abdomen and take 5 deliberately deep breaths. This is how I set an intention to start my morning wellness routine by focusing on me. The breathing helps me to start to wake up. It also encourages a deeper breath, releasing any stale air from shallow breathing throughout the night.

Movement

My alarm is still on snooze at this point, so I know I have about 10-minutes until it sounds again. This is now my opportunity to begin to wake up my body with some gentle movement. I start with reclining twists, yin-style. Holding each side for several long, slow breaths as the spine gently wakes up to start the day. Next is a gentle backbend in the form of reclined butterfly pose. Some days I use a pillow underneath my lower back, other days I don’t – that’s the beauty of checking in first thing to see what I need in that moment. Finally I make my way up to seated and move the pillow in front of me for a seated butterfly forward fold. I stay here until the alarm goes off and then it’s time for meditation

Meditation

I’ve fallen in and out with my meditation practice over the years, but I definitely feel better when I make the time to sit and slow down. Contrary to popular belief, meditation is not about emptying the mind of thoughts, it’s actually about not being drawn into the thoughts in the first place. I generally practice a self-guided breath awareness meditation, where I count my breaths from 1-7, 1-14 and 1-21. This helps me to settle my busy mind before the day begins. When I don’t meditate regularly, the day speeds by so quickly, I find it difficult to focus and my thoughts run away with me. Meditation gives me balance and practicing first thing helps me to start my day on a very positive note and with the intention of taking care of myself first.

Fresh air and light

Each morning I take Jackson out for his walk. At this time of year it’s a shorter walk because it’s dark, but we still head outside to get some fresh air. This helps me wake up and as I walk I practice mindful gratitude. I always wanted to have a dog, and even on these cold, dark mornings I am so grateful for all that he brings to my life.

Heading home I’ve already prepared breakfast of baked oats, so that I can heat it up and enjoy it. This way I have a healthy breakfast to look forward to after my walk and no decisions to make. While eating breakfast I sit for 15-20 minutes with my SAD lamp on. The dark mornings encourage my depression to crawl out of its summer hiding place. One way I manage these low moods is with the lamp and sitting for a dedicated amount of time each morning seems to help.

Changing habits

I used to use this time to scroll, but for October I’ve been watching/listening to TED talks designed to inspire and motivate me. Starting my day this way gives me something to look forward to, as each talk is like a little morning gift to myself. I’ve been able to listen to a different TED talk each morning, because I’ve tacked this little ritual onto having breakfast and using the lamp. Apparently stacking habits onto something you already do, makes it easier to stick to them.

Over to you

That’s my morning wellness routine in a nutshell. It doesn’t always go exactly to plan. Some mornings Jackson wakes up earlier and we start our day. Other days I can’t face dragging myself out of bed and allow the snooze button to reign supreme. It’s about balance and making the effort – each morning is a fresh chance to start again.

So what’s your morning routine like? Could it use a bit of a refresh? If so then join my Rise and Rest Challenge. In this challenge I will share with you some simple yoga practices you can easily incorporate into your morning (and evening) routines. There’s also a bonus workbook with some journaling prompts, guided breathwork and meditation – all designed to help you feel your best.