Starting the day right: How to incorporate mindfulness into your mornings
The very first hour sets the tone for the rest of your day so, if you’re aiming to be more mindful, the morning is the perfect time to start. Below we share some tips on how you can do that.
Leave your phone out of the room
Most of us tend to reach for our phones before we’ve even properly opened our eyes, whether to check notifications or simply do some scrolling. This is one of the worst ways you can start your morning, though, as your brain jumps from a relaxed state straight into a high-alert, dopamine rush. This essentially primes your brain for distraction and lack of focus, making the rest of your day a lot less productive.
Instead, try to avoid going on your phone for as long as possible. The best thing is to leave it in another room overnight, so you don’t have the urge to check it for at least the first thirty minutes of your day. Use an old-fashioned alarm clock if you need to. If that’s not possible, then keep the phone face down after the alarm goes off. A quiet start to the day will let your brain wake up slowly and naturally.
Turn routine activities into rituals
The very definition of mindfulness is the ability to be fully present and focused in that moment. While a long meditation session or a yoga class would be amazing, most of us don’t have the time for it, especially in the morning. What we can all do, however, is turn the daily tasks into moments of mindfulness. Whatever you do, try to slow down and treat the activity almost like a ritual.
For instance, if you shower in the mornings, spend an extra few minutes enjoying the steam and showing your body some love. Perhaps use a nourishing shower oil that will leave your skin feeling soft and beautifully scented. Massage it into your skin, paying attention to how each movement feels and wakes up your muscles. It’s about small but deliberate acts of self-care and the ability to appreciate them rather than rush through it.
Spend five minutes breathing
Before you head out of the door, try and incorporate five minutes of simply breathing. Sit somewhere comfortable, close your eyes if that feels comfortable, and just notice your inhale and exhale. You could also do this while on the bus or at your office desk, just before you start work, although focusing will be slightly more difficult with the surrounding noise.
If any other thoughts or distractions arise, acknowledge them and return to your breath – practice makes perfect. Regardless of the place, just five minutes will be enough to shift your nervous system, making you feel calm and prepared to tackle the day. It’s also something you can come back to throughout the day if you start to feel anxious or overwhelmed.
The morning belongs to you
Making your mornings more mindful is really just about prioritising yourself. If it’s not perfect at first, that’s absolutely fine. But the small, daily habits will all add up and you will certainly start to feel more present and grateful each day.
