5 mindful morning rituals to start your day

by Evelyn Montgomery May 04, 20200 comments

This week I wanted to share 5 quick, simple things you can do before you've even got out of bed that will start your day mindfully and with intention. Have a go tomorrow morning and see how you feel afterwards...

1 Breathe

Lie flat on your back, legs long + straight and take 4 long, slow breaths. Breathe in for 4, Hold for 4, Breathe out for 4, Hold empty for 4. Repeat x 4.

2 Quick scan

“What’s going on with me?”

Take a moment to notice how you are feeling before you engage with the world - a physical scan (“Where am I holding my tension/my emotions?”) + an emotional scan (“What thoughts + feelings are under the surface?”)

Start a dialogue with yourself. Listen to what your  body + mind are trying to communicate. How can you take care of yourself today? What do I need?

3 Stretch

Move your body in some way - maybe…

Arch your back keeping your shoulders + hips on the bed then press the base of your spine flat into the bed.

Lift + roll bringing your shoulders up to your ears, tense + hold, then release
Touch your ear to your shoulder, holding each side for a few seconds

Bring your knees to your chest, holding them with your hands + twist, letting your knees drop to first one side then the other

Kiss the sky. Put your tongue to the roof of your mouth then pucker up, lifting your chin as if to kiss the sky. Lengthen your neck, stretch your jaw.

4 One degree

Have a little gaze out of the window, connect with world, look outside + observe the flow of nature. Slow down, notice + bring the universe into perspective. Let go of the petty things that really don’t matter, to help you calm + feel grounded going into your day.

Decide on one thing that is important to you that you can achieve today. Or the part of your life that you can change by just one degree to make it better for you.

5 Thanks a million

A quick gratitude self-reflection check in. What would you answer to:

”Thank f**k for this”

Something or someone that you would struggle to be without

”Thank heavens that’s over”

A time/relationship that you’re pleased is over

”What’s the gift you’re most thankful for?”

Could be a lesson, a present, a person, an opportunity or a realisation

"The thanks that got away”

Is there something or someone that, with hindsight, you would like to say a heartfelt thank you to?

These prompts are inspired by the Thanks A Million podcast with Angela Scanlon which is a lovely, conversational interview - focused listen if you are in need of some company.