A guest article by Loan Nguyen
How to start your day more relaxed and productively (including exercises from Ayurveda)
How do you experience the first hours of the morning after getting up? Relaxed? Or do you associate this time with negative feelings? Perhaps you are one of those people who press the snooze button several times and then start the day with a bad conscience and a negative, rushed energy. You know what the result is: this tense mood often lasts the whole day.
There are many reasons for a well thought-out morning routine: The right routine not only helps you wake up: it brings structure to your whole day and - just like an evening routine - can have a very relaxing effect. It also increases your productivity.
In this post you will get 10 ideas for your morning routine. Try them out and declare the snooze button on your cell phone alarm clock a relic of the past.
Why (morning) routines are so effective
Routines are relaxing because we hardly have to think about them. A routine is a sequence of actions that becomes a habit when repeated several times. A typical example is brushing your teeth - the movements are so ingrained that they happen almost automatically.
Of course, it may take a while until your individual morning routine has become just as well-established. But the benefits of starting the day well will soon ensure that you will unconsciously look forward to getting up and doing your routine!
Here are three more reasons why morning routines are so helpful:
1. They bring structure to your day. If your morning follows a clear pattern, you often find it easier to pursue tasks or goals in your daily life. This is especially helpful for those who work from home.
2. You take time for yourself. Whether your morning routine lasts 30 minutes or just 10, you enjoy the moments that are all yours. Even if you have a stressful day ahead of you, you are already at your full strength and fullness.
3. A morning routine gives you small moments of success every day. This motivates you and provides valuable energy for everyday life.
10 effective ideas for your personal morning ritual
Morning ritual #1: Mindfulness practice
Your mood in the morning is crucial for your entire day. So pay attention to your inner self-talk when you get up and turn negative thoughts into encouraging ones. For example, I give myself a little smile first thing in the morning: my peaceful Buddha face.
Morning ritual #2: Three-part oral hygiene
In addition to normal tooth brushing (1), the Ayurvedic morning routine also includes removing plaque from the tongue (2). I personally prefer a copper tongue scraper. Due to its antibacterial and antimicrobial effect, it is much more hygienic than plastic tongue cleaners. Oil pulling is also an important part of Ayurvedic teaching (3). It frees the mouth of bacteria and toxins. This involves pulling a little oil (coconut or sesame oil) back and forth between the teeth for several minutes.
Morning ritual #3: Drink warm water
Ayurveda recommends supplying the body with fluids after getting up. Even a glass of warm water is said to stimulate digestion. If water is a bit boring for you, just add a splash of lemon or a slice of ginger.
Morning ritual #4: Get moving
If you only have room for one morning ritual, then it should be exercise. Whether you prefer to go for a bike ride or go jogging is of course entirely up to you. Yoga is also an ideal alternative: it not only strengthens your body, but also helps you find your inner center and recharge your batteries.
I practice my “Yoga Morning Ritual Program” with my students. But the sun salutation is also a popular exercise for the morning.
For me, as a morning grouch, the powerful, magical energy of the yogic morning routine was the best medicine against tiredness, procrastination and frustration.
Morning ritual #5: Meditate
According to Ayurveda, we should concentrate on our mind after physical activity. The best way to do this is to meditate for a few minutes. To do this, sit upright but comfortably in a quiet place and concentrate solely on your breathing. This may sound easy, but actively freeing your head from the carousel of thoughts is not that easy and requires a lot of concentration. In the long run, you will notice how meditation helps you start the day calmer, more focused and full of energy.
Morning ritual #6: Cold shower
Cold showers can relieve pain and inflammation, increase vitality, tighten skin and improve overall health.
That's why I always take a cold shower before I treat myself to my morning coffee - even if it takes a lot of effort every time. Try doing something that takes effort and see how you feel afterwards. I'm happy like a little child every time I've managed it. And it's precisely these small moments of success that give me strength for the day ahead.
Morning ritual #7: Write in the journal
Is your head already bursting with thoughts in the morning? Let it all out! Try to write down your feelings, thoughts, worries or daily plans on paper every morning. This will make room in your head for new things and help you concentrate better on the tasks at hand. In Ayurvedic practice, it is also recommended that you set intentions for each day to prepare your mind for the day. For example: "What am I most looking forward to today?" or "What 3 things am I particularly grateful for?".
Morning ritual #8: Gratitude exercise
Practicing gratitude as part of your morning routine is especially powerful. When you start your day in a state of abundance, there is no room for negative thoughts to weigh you down. Think of one thing you are grateful for as soon as you wake up and watch your day improve.
Morning ritual #9: Listen to music
The power of music brings people together and can even make you happier and more productive. Oprah listens to music every day when she wakes up as part of her morning routine and she is one of the most successful people in the world.
Morning ritual #10: Read a few lines
It's always a good idea to start the day with spiritual nourishment. Whatever you read, find something that inspires you and motivates you positively.
Would you like to start a morning routine, but are unsure whether you can really stick to it? Don't worry: routines take time. So don't put yourself under pressure and start small.
I hope I was able to give you a little inspiration for your personal morning routine. In the end, only you can decide what suits you, what you enjoy and what you feel comfortable with!
My next "Yoga Morning Ritual Program" starts on May 15, 2023. If you like, you can participate for free for a week. Maybe this is your sign to start your morning routine now? You can find further details and everything about registration here.
Loan Nguyen
Loan is a yoga teacher and founder of the online studio Yoga Homebase. For Loan, yoga is a journey to oneself. In her yoga classes, she is guided by values such as respect, mindfulness and love and, with a lot of empathy and joy, ensures that all participants leave her class with a "happy buddha face". Loan discovered the magic of the morning routine for herself 8 years ago.