Start Your Day Stress-Free
How you begin your morning sets the tone for your entire day. I know this from experience. I used to lie in bed, dreading the start of each day because my anxiety felt overwhelming. But starting the day feeling rushed and anxious only triggers the body's stress response, making it harder to find calm as the day progresses.
Implementing a short morning routine that deliberately activates your relaxation pathways can set a positive tone for the day ahead. Here are three soothing rituals you can incorporate:
Drink Lemon Water
Hydrating with a refreshing glass of lemon water first thing in the morning helps flush out toxins, balance your pH levels, and kickstart digestion. Lemons are packed with antioxidants that energize and alkalize the body.
Start your day with a large glass of warm or room-temperature water squeezed with half a fresh lemon juice. I like adding a bit of Celtic Salt and manuka honey. Sip it slowly and mindfully, allowing your body to absorb its benefits rather than rushing through it.
This ritual cleanses your palate and warms your digestive tract while honoring your body’s needs with appreciation and care, helping you start the day on the right foot.
Stretch and Move Gently
Get your body and lymphatic system moving with some gentle morning stretches. Move slowly and breathe deeply as you open your body.
Great options include child’s pose, cat-cow pose, downward-facing dog, standing forward folds, chest opener stretches, shoulder rolls, neck stretches, and simple twists. Hold poses for a few breaths, focusing on any tension releasing as you exhale.
Avoid intense cardio or resistance training in the morning. opt for calm, rejuvenating movement instead. Stretching promotes the “rest and digest” parasympathetic response.
Meditate
Next, nourish your mind with a peaceful meditation or gratitude practice. Find a comfortable seat and close your eyes.
Focus on your breath and repeat a mantra like “inhale calm, exhale tension” with each slow breath. Alternatively, you can count each breath—inhale and exhale, count one; inhale and exhale, count two—continuing until you reach ten, then start again at one. If your mind wanders, gently guide your focus to your counting or mantra.
Practice Gratitude
For gratitude, take a moment to visualize and sincerely appreciate the blessings in your life—family, friends, nature, health, and the simple comforts we often take for granted. I like to jot down five things I’m grateful for each day.
As you take note, thank your body for its strength and abilities and send loving kindness to yourself and others. This practice helps shift your mindset toward positivity and abundance, setting a peaceful tone for the rest of your day.
Just 5-10 minutes calms your nervous system and reminds your brain to seek the positive to start your day grounded, centered, and at peace.
Other Morning Ritual Ideas:
● Oil pulling to detoxify
● Dry brushing your skin
● Stretching outdoors with bare feet on the earth
● Journaling
● Affirmations or mantras said aloud
● Aromatherapy with calming essential oils
The goal is to consciously transition from the restful state of sleep into your active day in a calm, pleasant, and mindful manner. By taking command of your mornings, you prevent stress from dictating the course of your day. Over time, these rituals become second nature.
Of course, there may be days when completing your entire morning routine isn't feasible—life with kids and daily responsibilities can be unpredictable. On such days, we do what you can. Every small effort helps maintain a sense of routine and calm, even amidst the chaos.
