We read so much about the importance of a morning routine and practice - but do you ever wonder why? If you’re like me, I am curious about everything, and like to question things - ultimately to find and know what feels right for me.
It’s been shown through research and studies that a morning routine - and structure and routine in general - is supportive to bring calm to the day. If we are overwhelmed, stressed or anxious, a routine is calming and grounds us in something certain and sets us up to plan and know what’s coming next.
Cortisol is a hormone linked with stress and it varies at levels during the day. It can be high first thing in the morning and this is a huge reason why a calming routine is so supportive when we first wake. It’s why creating the space for ease and calm, with meditation, stillness, slowness and peace -time before the rest of the house or the world wakes - really supports us with the day ahead.
It’s so important to find what best suits you, as a unique individual. I could tell you to get up at 6am as I do, but that may not work for you - you might try it and decide earlier is better or a little later. Find what works for you, the things that you enjoy doing when you wake - as what we enjoy, we bring our whole hearts and intention to, and we are more likely to stick with it and feel the benefits too.
Overtime, our morning practice can become such a pleasureable routine - as we feel how it’s supporting us. But also, don’t berate yourself or get into a habit of believing that if you miss a day, or something changes, that suddenly the rest of the day is spoilt. Healthy routines and practices shouldn’t become addictions that we clutch onto so tightly, as our “only way” to feel less stressed or anxious. Be gentle with yourself. Gift yourself grace. And if you notice yourself bringing pressure and expectation, or trying so hard - notice this, become aware of this - it’s just as supportive to have “check in” and simple, calming practices for the rest of our days too.
There are many ways you might choose to start your day - a practice that feels right and sustainable for you - knowing always, that you can have flexibility and adjust as needed, to always be mindful of you own inner calm you can tune into, whenever you need.
In an Instagram post a few days I ago, I shared a few morning tips that you might choose to start your day with calm - you can read this post here - and there are few others I'd love to add below too.
Rising at the same time each day - supporting your body with a natural routine (whatever time this is and what feels right for you, and not berating yourself if your body needs a little more sleep now and then too - learn to listen to your body in every way)
Opening the curtains wide and letting the morning light flow in as you greet the day and saying three intentions to yourself of how you choose this new day to be - I love this and find this so supportive, as even if something comes up that unexpected and I might feel a little overwhelmed or even anxiety - I can bring myself back to these intentions and return to these in small ways that I can.
Taking a walk outside - this can boost endorphins which are 'feel good' hormones that help boost our boost our mood in the mornings. And if you don't go for a walk, must being outside in the fresh air and taking some deep breaths, can truly help.
Sitting quietly and watching the sunrise (if you rise this early). Or just sitting in stillness and listening to calming music, and writing or journaling. Allowing this time of day, for all your thoughts and creativity and self expression to flow- no editing, no need for it to be right or wrong - it can help to just let things out, or even as a time of day to best plan and write down your intentions or goals - it can be a really calming but productive time of day to focus on things too.
Time in mediation - it's just such a beautiful and powerful practice - especially as cortisol is high in the morning and it's the perfect time to create this space within, for ease and calm.
Drinking a glass or cup or cup of warm water - this is gently detoxifying for the body, first thing in the morning. You might add a slice of lemon (but make sure you rinse your mouth after if you add lemon, as for some, the acidity can add to tooth sensitivity - so, just a note to mindful of this).
Having a nourishing breakfast - and taking time to mindfully eat and enjoy this - without rushing, or doing too many things at once.
Listening to something inspiring as a boost to your day - something motivational, or positive or uplifting ... whatever pleases you, and brings you joy.
Reading the pages of a book - or looking through beautiful photography or art or places to travel and visit (now, close to home, and in the future to keep our visions alive)
Avoid checking your phone, or even switching it on, until a certain time. Set some realistic, manageable and truly supportive boundaries around technology and phone time for the day. It might be that you don't check emails before a certain time. Or you don't respond to anyone until you've done something you need to first. And make sure you honour these switch on and switch off times at the end of the day, too.
If you have something you're putting off doing, do it as your first thing on the list for the day. Get it out of the way, get it done - and this will bring more calm and ease, a sense of accomplishment, and really help with productivity too.
There are many morning practices that can feel right for us all. Some people swear by breathwork and cold showers in the morning too - they are being suggested so much more for supporting mood and lessening anxiety too. I know that some people love cold showers and notice the boost in endorphins and mood, and they feel enlivened and more energetic too. But as with anything - cold showers are not for everyone - and as always, go slowly, go gently and listen to yourself and your body and notice what truly feels right for you. And don't berate yourself if something doesn't feel good. Finding and knowing things that best support you, as a unique individual is so essential for true holistic support and wellbeing.
I hope some of these tips have resonated with you. I'd love to hear and know.
If you would like holistic wellbeing support and would love to find and way know to truly listen to yourself and to feel more ease and calm, in your every day - I'd love to support you. Learn more about how we can work together here. And book a call to have a chat with me.
And please do sign up to receive your free guided meditation, to bring you soothing calm - and you will experience what it feels like, to receive my support too - the link is here.
With love x
Katie Jane is a Holistic Therapist, Life Coach, Health Coach, Nutritionist, Naturopath, Meditation teacher, writer and author. Katie has been working in the wellness industry for over 15 years, in private practice and online, and brings all of these qualifications and skills, along with her own lived experiences through challenges, changes and transitions. Her approach to life and wellbeing is truly holistic and unique for each individual. She supports and coaches clients to make powerful changes, to feel calm through uncertainty and change, to embrace self care as a way of being, and to thrive through life transitions.