Affinity Health, a leading provider of high-quality health coverage, explores various mindful morning practices to help you start your day on the right foot.
“Many of us start the day in a frantic scramble to get kids to school and prepare for work, leaving us stressed and unprepared for the day ahead,” says Murray Hewlett, CEO of Affinity Health.
“Research by Psych Central shows that incorporating mindfulness into your morning routine benefits both mind and body, helping you start your day with a positive outlook.”
Embrace Gradual Wake-Up
Studies show that waking up to a loud alarm can trigger the body’s fight-or-flight response, hindering productivity and well-being for the rest of the day. Try a gentler approach. Use a sunrise alarm clock that gradually lights your room or set your phone to a soft, calming sound. If possible, leave the curtains slightly open to let natural light wake you. This method helps your body transition smoothly from sleep to wakefulness, reducing morning grogginess and setting a calm tone for the day.
Practice Mindful Breathing
Before getting out of bed, take a moment to focus on your breathing. Close your eyes and take five deep, slow breaths, paying attention to the sensation of air entering and leaving your body.
Cultivate Gratitude
Starting your day with gratitude can improve your mood and outlook. Write down three things you’re grateful for each morning, spend a few minutes reflecting on the positive aspects of your life, or express gratitude to someone, either in person or via a message.
Engage in Gentle Movement
Incorporate gentle movement into your morning routine to wake up and energise your body. Do a few stretches in bed or on the floor, practice a short yoga sequence, or take a brief walk around your home or neighbourhood.
Mindful Eating
Instead of rushing through breakfast or skipping it, eat mindfully. Sit down to eat without distractions, paying attention to your food’s flavours, textures, and aromas. Eating slowly and thoroughly chewing can improve digestion, help you make healthier food choices, and increase your enjoyment of meals.
Limit Technology Use
Avoid checking your phone first thing in the morning to prevent stress and distraction. If you use your phone as an alarm, consider putting it on aeroplane mode overnight. Limiting technology gives you time to set your daily priorities rather than immediately reacting to others’ demands.
Engage in a Creative Activity
Starting your day with a creative activity can boost your mood and cognitive function. Spend a few minutes writing in a journal, sketching, playing a musical instrument, or reading an inspiring book. Choose an activity you enjoy that stimulates your mind positively.
Practice Mindful Commuting
If you commute to work, use this time mindfully. If driving, focus on your posture and grip on the steering wheel. On public transport, practice people-watching without judgment. If walking or cycling, pay attention to your surroundings and physical sensations.
Conclusion
Incorporating mindful practices into your morning routine doesn’t have to be time-consuming or complicated. Adopting just one or two of these practices can make a difference in how you start your day. The goal isn’t to create a perfect morning routine but to find what works for you and helps you begin each day with greater awareness, calm, and positivity.