SETTING DAILY INTENTIONS
Starting each day with some clear intentions about what we wish to achieve both short and long term, will help us to focus on the goals we are aiming for in life. The best way to to this is to set aside some time for some short morning rituals.
Waking Thoughts
If we get a restful night's sleep, the mornings can be our most productive time of the day. And, if we keep things simple, we are more likely to stick with a regular pattern. There are few things we can do from the moment we wake up:
To start on a positive note and to set clear objectives for the day, turn off your snooze function. When the alarm goes off (or you are well enough rested to wake before it does), follow these steps:
1 Take three very deep breathes. Getting fresh supplies of oxygen into our lungs will be a sure way to signal the brain it's time to get up.
2 With eyes closed, say out loud or in your mind: 'Today is going to be a great day. I am going to make the most of my time. I will not let anyone or any thing take this day away from me.'
3 Count out loud (or in your head) 3-2-1-UP!
4 Jump out of bed.
5 Splash some water in your face, clearing sleep from your eyes
6 Drink a glass of water
7 Look at your day's calendar and todo list then write down your planned objectives for the day
Once you've looked at your tasks, providing you've risen early, you should have time to get the body and mind up to speed for that busy day. Two great ways to prepare mind, body and soul are Qi gong and Yoga. The following 10-20 minute morning rituals should give you the necessary boost of energy to tackle whatever comes your way:
Qi Gong
For a gentle start to the day, with body movements for all ages and breathing, centring techniques, this is a lovely way to start the day. Lee Holden has a great 10 minute video which is for all levels of ability.
Yoga - Sun Salutations
Sun salutations are simple and an effective series of yoga postures that invigorates the whole body. These poses are a great way to focus the mind and gently stretch the body in the quiet moments of the morning and can also be practiced before sleeping to help quieten the mind and encourage a deeper, more refreshing sleep.
Meditation
Sitting or laying still for 10 minutes one or two times a day on waking and before sleeping, will help to centre us before or after a busy day. Allowing some time for ourselves, even if just 10 minutes, is a sure way to keep our minds quiet and relaxed. There are a number of apps for iPhone or Android that will help keep us calm even when we're on the go.
Positive Affirmations
It sounds simple....yet we are all susceptible to it - ie. the influence of other people and the power of words to lift us up or bring us down. It's been clearly shown that our mind and body are closely connected and will be affected by repressed negative feelings and emotions of guilt, anger and frustration etc. We can all be better at being aware when influenced by others but the worst offender is ourself. Tell yourself that you are ill or tired, you will be ill or tired. It's just negative affirmations. A friend of mine is always up for a bit more fun than we should be having on a school night and time again, have we listened to the birdsong on a Tuesday morning and had to go in to work after very little or no sleep. The key is to tell ourselves that we've had a restful 8 hours sleep. The amazing thing is that it really does work! So, to kick off your morning, find a mantra that works for you. Here's one my partner and I chant to each other every morning. ~ay it out loud three times (breathe in and out deeply between each) and really mean it when speaking aloud!
1 I draw unlimited energy into my body.
2 I feel more energised with every second
3 I feel AMAZING!
Create Your Soundtrack
Music is a great medium for lightening a mood, chilling us out or bringing back happy nostalgic memories. Stick on some happy, uplifting music in the morning and create a positive soundtrack for your your day.
To start on a positive note and to set clear objectives for the day, turn off your snooze function. When the alarm goes off (or you are well enough rested to wake before it does), follow these steps:
1 Take three very deep breathes. Getting fresh supplies of oxygen into our lungs will be a sure way to signal the brain it's time to get up.
2 With eyes closed, say out loud or in your mind: 'Today is going to be a great day. I am going to make the most of my time. I will not let anyone or any thing take this day away from me.'
3 Count out loud (or in your head) 3-2-1-UP!
4 Jump out of bed.
5 Splash some water in your face, clearing sleep from your eyes
6 Drink a glass of water
7 Look at your day's calendar and todo list then write down your planned objectives for the day
Qi Gong
For a gentle start to the day, with body movements for all ages and breathing, centring techniques, this is a lovely way to start the day. Lee Holden has a great 10 minute video which is for all levels of ability.
Yoga - Sun Salutations
Sun salutations are simple and an effective series of yoga postures that invigorates the whole body. These poses are a great way to focus the mind and gently stretch the body in the quiet moments of the morning and can also be practiced before sleeping to help quieten the mind and encourage a deeper, more refreshing sleep.
Meditation
Sitting or laying still for 10 minutes one or two times a day on waking and before sleeping, will help to centre us before or after a busy day. Allowing some time for ourselves, even if just 10 minutes, is a sure way to keep our minds quiet and relaxed. There are a number of apps for iPhone or Android that will help keep us calm even when we're on the go.
Positive Affirmations
It sounds simple....yet we are all susceptible to it - ie. the influence of other people and the power of words to lift us up or bring us down. It's been clearly shown that our mind and body are closely connected and will be affected by repressed negative feelings and emotions of guilt, anger and frustration etc. We can all be better at being aware when influenced by others but the worst offender is ourself. Tell yourself that you are ill or tired, you will be ill or tired. It's just negative affirmations. A friend of mine is always up for a bit more fun than we should be having on a school night and time again, have we listened to the birdsong on a Tuesday morning and had to go in to work after very little or no sleep. The key is to tell ourselves that we've had a restful 8 hours sleep. The amazing thing is that it really does work! So, to kick off your morning, find a mantra that works for you. Here's one my partner and I chant to each other every morning. ~ay it out loud three times (breathe in and out deeply between each) and really mean it when speaking aloud!
1 I draw unlimited energy into my body.
2 I feel more energised with every second
3 I feel AMAZING!
Create Your Soundtrack
Music is a great medium for lightening a mood, chilling us out or bringing back happy nostalgic memories. Stick on some happy, uplifting music in the morning and create a positive soundtrack for your your day.
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