Mornings can be so chaotic sometimes. We wake up with a feeling of dread, reciting in our heads the endless to-do list we have for the day. Errands to run, appointments to make, kids to take care of, a house to clean, bills to pay… the list goes on, and on, and on. We often find ourselves skipping self care and jumping right into life, trying to get a head start on our checklist. Or we just lay in bed hitting snooze to avoid the busy day ahead. What if we tried something different? What if we tried starting our day off with a more gentle pace, taking a little bit of time to be mindful for ourselves?
What is mindfulness anyways? Psychology Today defines mindfulness as a state of active, open attention to the present. This state is described as observing one’s thoughts and feelings without judging them as good or bad. To live mindfully is to live in the moment and reawaken oneself to the present, rather than dwelling on the past or anticipating the future.
Practicing mindfulness doesn’t have to be a daunting task, it’s a rather simple thing to do. In fact, the whole idea of mindfulness is simplicity! Starting out our day with mindfulness helps us to slow down and clear our minds. It guides us into our day with serenity and peace, regardless of what lies ahead. Mindfulness brings the calm when life brings the storm.
Today we will share with you 5 simple ways to practice mindfulness in your morning routine.
Watch the sunrise. The sun rises each morning, something we can always depend on. Sit outside and feel the crisp morning air on your skin. Notice how the golden sun begins to warm the earth. Focus on the different colors in the sky, how slowly and gracefully it rises. Be present in the moment. Spend some quality time with the sun, thanking it for all the energy, warmth, and life it provides to our Earth.
Enjoy a cup of coffee or tea. Pick out your favorite mug and pour yourself a warm beverage of your choice. Sit and enjoy all the flavors and aromas. Feel the warmth of the cup in your hands. Take this time for yourself to be fully present, connecting your body and mind through focusing on your senses.
Do a body scan. Body scanning is a skill used in DBT therapy. It's a very simple for of meditation. The goal of this practice is to focus on the physical sensations in your body, grounding you in the present moment and reconnecting your mind with your body. Physical sensations can include muscle tension, relaxation, the feeling of your clothes on your skin, the temperature of the room, etc. The purpose of this exercise is not to change how you feel, but to simply become aware.
Intentional breathing. Focusing on your breath helps you to concentrate on slow, deep breathing and disengages distracting thoughts and feelings. Be aware of what is happening in your body as the breath comes in, and then as it leaves you. Acknowledge your thoughts without judging them. Let them be, and then let them go. If your mind wanders, gently bring your focus back to your breath. Be present without needing to hurry things along, or move on to the next part of your day. This can be difficult, but remind yourself that whatever happens is okay. Just notice, let it be, and then let it go.
Move your body. The principles of mindful movement are the same as any other mindfulness practice. We aim to bring our full attention to the present moment and get in tune with our bodies needs. Try doing some simple stretches when you get out of bed in the morning, allowing your muscles to warm up and awaken for the day. Notice how different parts of your body are more tense than others. Follow your inner guidance, going with your own flow. There is no right or wrong way to it- your body knows best what it needs. Other ways to practice mindful movement are following a guided yoga video, or taking a walk outside- paying attention to the world around you.
Take back some of your time by practicing one of these 5 simple exercises. The benefits of mindfulness are endless, and the more you practice them the more natural they will come to you. Taking 20 minutes out of your morning to slow down and be in the present moment will calm your body and mind, preparing you for anything that lies ahead. You will then be able to move into the rest of your day with a sense of peace, knowing that everything will get done in due time.
Nature does not hurry, yet everything is accomplished. Thy will be done.
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