How to develop a morning ritual and stick to it
by COMB Ltd·
If there's one thing this pandemic has taught us, is the need to slow our lifestyles right down. We were all pushing too hard and too fast, and in ways forgetting what was most important to us - our health, our wellbeing and staying connected to ourselves.
Creating more time for you in the morning by developing a ritual before you start the day is essential to avoid stress, improve sleep and overall happiness.
We all have the foundation and the access to make a morning routine suited to us, we've just got to make the time. The following sequence is one we live by and will take you about 15 minutes to complete, so there shouldn't be any room for excuses. We know you'll be thanking us (and yourself) later for it.
THE NIGHT BEFORE
SET YOUR ALARM 15 MINUTES EARLIER
Start by setting your alarm 15 mins earlier daily as you gradually make your way closer to 5 am or an earlier time that works for you and your work/life schedule.
LEAVE YOUR PHONE OUTSIDE OF THE BEDROOM
Place your phone on charge in another room close by, such as the kitchen or bathroom. Not only will this help you physically get up in the morning to turn off your alarm rather than hitting the snooze button 3 times…and then 3 times more, but this will also assist in the quality of your sleep.
Having the phone next to your bed keeps you wired by WIFI, along with the temptation that usually wakes us throughout the night to check your phone for socials or emails (sadly we are now somewhat programmed this way).
IN THE MORNING
WHEN YOU RISE
As soon as you get up to turn off your alarm, brush your teeth and have a glass of water. Avoid turning on any distractions, such as the news, checking your phone, replying to messages or emails. And, save your morning tea or coffee as a little reward at the end of the practice. A morning meditation is about calming your breathing and heart rate, not speeding it up with caffeine!
QUICK 10 MIN MEDITATION
If you have a favourite app or YouTube guided meditation, feel free to follow it for this part. Otherwise here’s a quick, easy yet powerful 10-minute meditation to get you in the right mindset for the day ahead:
Find a comfortable position, either seated on a pillow on the floor with your legs crossed or in a supportive chair with your feet flat on the ground, with your hands in your lap ensuring your spine is straight.
As you begin to sit in silence, start by releasing any stiffness or tension in your body, close your eyes and focus on your breath. Inhaling through your nose and exhaling through your mouth, start to silence your mind of any thoughts as you begin to notice the sounds immediately surrounding you. Then see if you can stretch your hearing a little further to notice what other sounds you hear.
Continuing to focus on your breath as you feel the sun or cool breeze hitting your skin. Anytime you feel your mind start to wander, come back to your breath and focus on the sounds surrounding you.
Complete this for 10 minutes and you should emerge feeling calm, relaxed and revitalised for your new day.
GRAB YOUR JOURNAL
This really sets the tone for the day to remain motivated and positive. We spend so much time up in our heads, mostly negatively, so replace the thoughts with positive ‘I am’ affirmations (because why wouldn’t we want to think and feel good?), or jot down what you’re grateful for (it can be the simplest thing) and watch your energy levels and day transform.
Enjoy your choice of exercise, followed by a tea or coffee and your usual morning ritual to begin your day.
*To be repeated daily