Mindful morning habits to start the day off right
By Melissa West
It can be difficult to find motivation to start the day on a cold, dark winter morning, so we’ve put together some practices to inspire you in a calm, gentle way – leaving you feeling grounded and fully prepared to face the day.
Step 1 – A Gentle Wake Up Call
- Turn on a small lamp to keep the room mostly dim.
- Stay in bed, laying on your back with on hand on your chest and your other hand on your stomach. Take 5 slow, deep breaths, focusing on the air going in and out of your lungs and the warmth spreading through your body.
Step 2 – Wake and Hydrate
- Get out of bed, put the kettle on, and enjoy a warm drink.
- If possible, sit by a window and take in the light outside, the quiet, the snow. Be present in the moment.
Step 3 – Stretch
- Now that you’re hydrated, take the time to do a few gentle stretches such as neck rolls, raise and lower shoulders, the cat/cow stretch, sit with knees bent and lean forward. Be sure to take deep breaths with each move and notice the warmth throughout your muscles.
Step 4 – Breathe
- Try Candle Breathing in which you inhale for 4 seconds, then exhale by blowing just enough air to flicker the flame of a candle without blowing it out for 6-8 seconds. Repeat this cycle 3-4 times.
- For a more energetic session, try Box Breathing in which you inhale for 4 seconds, hold the breath in for 4 seconds, exhale for 4 seconds, and hold the breath out for 4 seconds. Repeat this cycle 3-4 times.
Step 5 – Meditate
- Gratitude and Warmth: Grab a blanket, sit quietly with your eyes closed, and visualize warmth expanding outward from your chest.
- Ambient Winter Sounds: Find an app or playlist with sound effects such as a crackling fire or footsteps in snow. Sit quietly and focus on the repetitive rhythm of the sounds.
Step 6 – Activate
- Turn on a bright lamp and open the blinds, even on an overcast day the light of day will help combat the sluggish feeling we often experience on winter mornings.
Step 7 – Journaling
- Journaling doesn’t have to be time consuming or cause overthinking, simply jot down a few thoughts, for example, three things you’re looking forward to today, one intention, or one thing you are grateful for.
Tips to make your morning mindfulness session extra cozy
- Wear warm, comfy clothes like a plus sweatshirt and cozy socks
- Designate a small space in your home in which to practice, even if it’s a simple floor pillow with a candle nearby
- Use relaxing or invigorating scents either with a candle or a diffuser
- Stay flexible, allow yourself the option to skip some steps on days when time is too tight to do the full routine
