Let’s start with a few easy practices

Many interested in starting down the mindfulness path get caught up in how overwhelming change can be. So, let’s start with a few small things you can do to find some initial success and make your mornings (and the rest of your day) feel more positive and fulfilling. We suggest you start with just one of these and add the other two in successive weeks. Set aside about 20 minutes in total each morning.

1. Mindful Breathing (2-3 minutes)

Begin your day with a simple mindful breathing exercise. As soon as you wake up, find a comfortable sitting position, close your eyes, and take a few deep breaths. Focus on your breath as you inhale deeply through your nose, hold for a few seconds, and then exhale slowly through your mouth. This practice helps center your mind, calm your nervous system, and set a peaceful tone for the day ahead. It is best if this is done in a quiet room or outside if the weather is nice!

2. Gratitude Reflection (2-3 minutes)

Take a moment to reflect on three things you are grateful for. This can be done mentally or by jotting them down in a journal. Reflecting on positive aspects of your life first thing in the morning can shift your mindset to one of appreciation and positivity. This practice helps reduce stress and fosters a sense of contentment, helping you start the day with a positive outlook, especially if you are headed off to a busy day.

3. Mindful Movement (5-10 minutes)

Incorporate a short session of mindful movement into your morning routine. This could be gentle stretching, yoga, or a brief walk outside (we recommend SaraBeth Yoga if that is your preference). Focus on your body’s sensations and your breath as you move, paying attention to how each movement feels. This helps wake up your body and brings your awareness to the present moment, promoting relaxation and reducing stress.

Summary

By making these three small steps a part of your morning routine, you can infuse your day with a sense of calm and mindfulness. As you continue these practices, you'll find that they help you manage stress more effectively and enhance your overall well-being. Remember, the key to mindfulness is consistency and being present, so make these steps a part of your morning ritual to cultivate more mindful, stress-free day.