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A Morning Ritual To Create A Balanced And Healthy Life

 

I love my morning routine and morning rituals, and it’s probably my favourite part of the day. It’s an inspiring way to start the morning, and it gets my mind in the right space. It also helps me to stay clear, focused, on my path, and sets me up for a positive day ahead.

I feel like I’m on a bit of a ‘habits kick’ at the moment, and I’m left feeling extra inspired after reading the ‘Atomic Habits book by author James Clear, which focuses on improving your day and teaches you how to make small changes that will transform habits and deliver amazing results. I definitely notice that habits and routines can determine how I spend my time and how I’m achieving my goals. And one of the most important set of of habits is my morning routine. Because if I am intentional about my mornings, then I find the rest of my day can go smoothly.

A morning routine sets you up for a successful day, and it also sets the tone for the day (there is a reason why the most successful people have morning routines). No matter how full your day gets, you have taken the time at the start of the day for yourself and showing yourself love or taking time for yourself helps you create what it is that you actually want in your life. There are just SO many benefits for a morning routine and as soon as you start doing one, you’ll feel and see the benefits!

I encourage you to get curious about your mornings. What is the first thing you do when you wake up? Can you remove any possible negative triggers of a morning, such as watching the news or checking your phone first thing? Do your morning rituals uplift you? Is there space to create a healthier morning routine? Does your morning routine need a makeover or have you never had a morning routine? Try adding some simple things below to your morning routine to create a magical morning routine, and master your morning once and for all.

Morning Routine Tips

There are no rules for a morning routine time. The best thing to do is to tune in for yourself and what is going to work for you. You may have 5 children, you may have no children, and your circumstances may be different to someone else’s.

It’s also important to be realistic, because there are often going to be times when things are going to come up or plans will change and you may have to alter your morning routine.

Here are my tips for a morning routine.

  • I would suggest writing down at least 8-10 things you would absolutely LOVE to do in your morning routine. From this list, you can choose at least 5 things that you would like to do to start your day and what inspires you to be the best version of yourself.
  • You can use the ideas I’ve listed below to help create your list. These should be your non negotiables for your morning routine and used as your morning rituals (these can always change and you can mix these up whenever you feel). You can also add some bonuses, meaning if you have time and you can get them done then that’s amazing, but if not then no stress!
  • Pick a time you would ideally like to rise and wake up of a morning. This should be a time that you are typically going to rise at the same time each day.
  • Choose how long you may like to spend on your morning routine. It may be 30 minutes, or it may be 2 hours. You can use this to gauge a designated time to perform each morning ritual from the moment you wake up and how long you have to perform your routine.

My Morning Ritual

I thought I would briefly summarise my morning ritual with some details that may lead you to experiment, find inspiration, make a personal change, or simply just get you thinking about your own personal choices.

My personal morning routine looks a little like this:
  • Wake up at 6am - I usually wake up naturally at or around 5.30 or 6am most mornings, but I don’t always get out of bed straight away. I rise slowly, and this may take 10-15 minutes. I usually reflect on my sleep, how I feel in my mind and my body, what I’m grateful for, and what I have planned for the day. I’ll give myself a hug, cuddle my dog or do some gentle stretching. I would highly recommend getting up at the same time each day
  • Wash my face, scrape my tongue, and brush my teeth - This makes me feel refreshed and rejuvenated
  • Drink 1 litre of filtered warm water with lemon juice while watching the sun rise - Drinking lemon water first thing helps flush my digestive system, balances my ph levels, and hydrates and alkalise my body
  • Meditate for 10-20 minutes
  • Affirmations and visualisations - Speaking affirmations out loud and visualising my dreams and goals
  • Movement - Lately this has been 15-20 minutes of yoga, pilates or easy resistance exercises at home, or it may just be free flow stretching or dancing. Morning walks outdoors in nature I absolutely LOVE followed by an ocean swim or surf, but I’ve recently switched this up and I’ll do this at lunch time instead (or a little bit later in the day) but this will depend on what my day looks like, and if it’s a work day for me. I used to enjoy intense exercises of a morning such as strength exercises and HIIT, but now I prefer to have slow and gentle morning exercises and if I’m up for it then I’ll do some other leisurely exercises later in the day
  • Write down everything I am grateful for in my journal
  • Shower
  • Have a healthy and nourishing breakfast - Right now as the weather is getting cooler, I’m loving stewed apple or pear topped with some coconut yoghurt or grain-free bircher, drizzled with a bit of honey or some almond butter to add
  • Create a morning elixir - I usually follow my meal with a drink of some sort, sometimes this may be a juice but lately it’s been a dandy chai latte or at the moment I’ve been loving my matcha latte that I really look forward to every single day. Sometimes I’ll add some collagen powder, Maca powder, or other powders, adaptogens or concoctions. I’ll also take my daily supplements and herbs which includes a host of compounded vitamins and my own energy-producing herbal and adaptogen mix

My morning ritual can always change and I am flexible and open with my morning routine, but it depends on how I’m feeling or what my goals and plans are for the rest of the day.

 

Watch the sunrise
Watching the sunrise is the most wonderful way to welcome the day! It can be such a sacred and precious time of day, and the aspects of sunrise are peaceful and magical. Waking up, watching the sunrise, and exposing yourself to the morning sun is a perfect visual light therapy and helps with the absorption of vitamin D while helping keep the circadian rhythm of your body healthy. Plus, if you move into a mindset of gratitude while watching the sunrise, you are setting yourself up with positive energy for the day ahead.


Do not check your phone until you have completed your morning routine
If you check your phone and start scrolling first thing in the morning, you will instantly slip into reactive and responsive mode and it can be quite awful for your nervous system. I used to awake to a buzzing phone alarm, I'd instantly grab for my phone and start scrolling social media (Instagram) and sometimes the images would trigger certain emotions within me (such as unworthiness). I'd then get up, look in the mirror and there would be negative mind chatter. I'd then walk to the fridge and grab some food that I'd scoff down quickly while preparing to get ready for work. I'd take a look at my wardrobe and felt 'nothing looked good on me', and I felt angry and frustrated. Then, I began changing my mornings and I started my day with 'action' as opposed to 'reaction'. I wake up to the sound of my phone alarm reminding me to meditate. The first 10-15 minutes of the morning is spent easing my mind and practicing gratitude so that I can feel grounded and calm. Most days I personally don’t take my phone off airplane mode until I have completed my morning routine.

Stretch your body
When you wake up of a morning, give your body a stretch all the way from your head to your toes. Spend a few minutes moving your body. Practice mindfulness and tune into your body to check in with how you are feeling. What does your body need to feel good today?


Drink water
Drinking water first thing of a morning is important for good health as it’s hydrating and alkalising for the body. Drinking water will also stimulate your digestive system to start waking up, and provide a little wake up call to your brain as well. Add some lemon juice or a few slices of lemon for some added benefits!


Prepare a tea, green juice or herbal superfood elixir
As I mentioned briefly above, I love following my breakfast with a drink of some sort. Sometimes this may be a juice, other times I like to brew a herbal tea or create a superfood elixir to have iced or warm. I like to get creative and add superfood powders for gut health and immunity, herbal powders and adaptogens. This way, I know I am getting some added nutrients and it's always a good way for me to start the day. I personally don't drink coffee, so I always look for coffee alternatives such as Matcha, Yerba mate, Cacao, or Chai.

Make your own juice using an Omega cold-pressed juicer. You can juice whatever fruits or vegetables you like. My favourite go to juice is a green juice with all the greens such as cucumber, green apple, kale or spinach, celery, and I might even add some ginger, turmeric or mint leaves.

Brew a herbal tea while you are having your morning shower, doing your morning exercise or movement, or while you are creating your morning breakfast. We have a huge range of teas in our online store, shop our tea range here.

Create a superfood elixir using your choice of milk, and add ingredients such as superfoods and herbal adaptogens to create a warm or iced drink with a powerhouse of nutrients. You can add these to your Coffee, Chai, Ceremonial Cacao, or create a Turmeric or Matcha latte. At the moment I’ve been having a Matcha latte every morning, not just because of the taste but because of the loaded health benefits just one cup of Matcha can have. Some things you may like to add:


Move your body and exercise
You don’t have to go all the way to a yoga or pilates studio or pay for a gym membership to enjoy the benefits of exercise and movement (although I do love going to my local pilates or yoga studio every now and then). You can find a free 15 minute workout or yoga video on Youtube, or sign up for a membership to an exercise or yoga app or website to do at home. Find a suitable exercise routine that supports your physical goals, such as flexibility, strength, or mobility. This could be a morning walk in nature, yoga, pilates, strength training, rebounding, barre or boxing. The key is finding something you love and enjoy!
The team at Love Your Health are absolutely loving using the Studio Pilates Reformer of a morning (or any time during the day really), and all in the comfort at home or in the office. The Reformer Pilates machine is the newest release to our Kiva Wellness brand. You can shop the pilates reformers here.


Eat a healthy and nutritious breakfast
Breakfast is often called ‘the most important meal of the day’ and this is obviously for good reason. Breakfast breaks the overnight fasting period (hence the name) and a healthy nourishing breakfast helps to replenish the supply of glucose to help boost energy levels while also adding other essential nutrients, vitamins and minerals required for good health. A good breakfast can also boost brainpower, helps to control weight and improves metabolism, and stabilises blood sugar levels.

Some healthy breakfast ideas that I personally love and enjoy that you may love too:
  • Cooked organic oatmeal topped with wild blueberries and soaked nuts
  • Coconut yoghurt with a side of seasonal fruits and a sprinkle of flax or bee pollen
  • A smoothie with added greens powder, protein powder or superfood powder. You can add any fruits or vegetables that you like
  • Seedy no grain bircher or a granola topped with coconut yoghurt
  • Breakfast buddha bowl (Google and get creative! I love adding things like sweet potato, poached eggs, mixed grains, roasted mushrooms or baked falafels to my 'buddha bowl' for a nutritious savoury breakfast option)
  • Gluten-free paleo bread or sourdough topped with avocado, grilled mushrooms or a nut butter
  • Scrambled free-range eggs or scrambled tofu with sauteed baby kale, mushrooms and roasted tomatoes
  • Chia seed pudding with almond butter
  • Lentil dhal with some sauteed kale or spinach and avocado
  • Buckwheat pancakes with toppings such as fruits (bananas or berries), coconut yoghurt, chopped nuts, strawberry chia seed jam, and maple syrup or honey

(If you are adding things like granola, oatmeal or other breakfast cereals and ingredients to your morning breakfast, make sure you always check the ingredients for any hidden sugars, preservatives or other ingredients that you may not want in your body).


Personal development
This may be reading something inspiring, listening to a motivational or educational podcast, or watching a short positive video. Find something you’d love to learn about or something that will inspire you to be your best self as you start your day. You may find a book that will motivate you to reach your goals and develop the lifestyle you desire to lead. Reading especially has a calming effect on the brain. I love to find some time in my morning to read something inspiring or listen to a podcast while I’m going on a walk. Other times, I feel like I don’t want to take any information in and that’s okay too.

Mindfulness practice
Mindfulness is a technique that you can use everyday which can benefit you in so many ways. Simply put, mindfulness is a practice of being aware and present in the moment. Some mindfulness practices that you may want to bring into your mornings may be journalling, meditating, breath work, or speaking affirmations out loud.

 

Dance or sing along to your favourite song

Dancing can be a form of therapy for some…I know it is for me! When I find myself in a negative headspace, dancing completely transforms my mindset and attitude. It’s a huge part of my mental, physical and spiritual health and there is nothing quite like expressing how you are feeling through dance and free movement. I used to enjoy going out with friends dancing at nightclubs and I craved nights out to have a dance and boogie, but I now know that you can simply dance anywhere and anytime - no nightclubs needed.

The thing is, you don’t have to be a ‘dancer’ to dance and there are no rules or regulations in using particular ’dance moves’… Just pop on your favourite tunes and move in whatever way feels good for you, and without judgement too.

Have a cold shower
Before you say ‘heck no, this sounds awful’, hear me out. Having a cold shower in the morning can be an alternative to caffeine or stimulants. The cold water will increase your heart rate and increase your body’s oxygen intake, resulting in more energy throughout your day. A cold shower also helps to activate the lymphatic system, reduces stress, burns fat and eases joint and muscle pain. Showering in cool or cold water may also help the skin retain it’s moisture, helping the skin during the winter months, especially those prone to drier skin. Try switching between cold and hot during your shower, finishing off your shower with cooler water, or jump into a cold shower after an Infrared-Sauna session.

Dry skin brushing

Dry skin brushing of a morning will buff the skin, encourage circulation, energise your body, and will offer a moment of self-care.
The skin is the largest organ of the human body and around one-third of your body’s daily impurities are excreted through it. Dry skin brushing is one way to help eliminate toxins from the body. I’ve spoken about dry skin brushing in the LYH blogs before, but if you are still unsure what it is exactly, it is an Ayurvedic ritual that involves using a special bristle brush that you rub on your skin that exfoliates the outer layer of skin and also stimulates blood circulation, which helps heal and bring new blood to the surface. Dry skin brushing helps expel dead skin cells, regenerate new skin cells and keeps your skin active in assisting the body’s cleansing process, working very closely with your lymphatic system. If your skin becomes inactive, its ability to remove excess toxins is impaired. This places extra stress on other organs and on your body as a whole.
Dry skin brushing can allow the skin to breathe - think of it as a routine just like washing your face or having a shower. If you start dry skin brushing a few times a week or ever morning, you’ll be sure to see an improvement in your skin tone. Get a dry skin brushing tool in our online store today to start your dry skin brushing routine.


Feel free to let us know if you have incorporated any of these into your own morning routine. What is your morning routine? Share your morning routine in the comments below, or tag us in photos or videos of your morning routine. We’d absolutely love to know what your magical morning routine consists of!

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