How do you create your morning routine?

Jon Kabat-Zinn, founder of mindfulness-based stress relief and author of several books, is one of the busiest people around. Here she explains how she makes time for mindfulness in her morning routine. “Waking up means waking yourself up and then waking up again,” says Kabat-Zinn. Here are ways she adds more mindfulness to her mornings. 

Practise mindful brushing, bathing, and drinking coffee:

With intention, you can add mindfulness to what you do every morning. We brush our teeth, we drink coffee, these are all part of developing mindfulness, and you can create mindfulness habits around these morning tasks. 

Create a meditation routine:

Kabat-Zinn starts her mornings with 40 minutes of yoga and an hour of meditation before sitting down to meditate. Although this may not be practical for all of us, you can also incorporate some quick stretches or a 5-minute meditation session before starting your day. 

Check in with yourself:

How are you feeling this morning? Are you still upset from last night’s fight or are you worried about your next meeting? Before you start your day, figure out what you want to do today. It can help you live your day more mindfully about how you feel. “Take time to be alone and relax,” says Kabat-Zinn. “And check as you go about your daily life. Once an hour, once a minute. Once a day, you make decisions.”

Tips for waking up 

Wake up to pleasant, non-disturbing signals and sounds. Ideally, it’s from something other than your smartphone. The option to wake up to low-key music also works. Make it easy to turn off, turn on, cover, or block emissive displays. Please dim the lighting in the room. If possible, go straight to the practice area. 

If you’re the type of person who prefers coffee, hot tea, or water first thing in the morning, feel free to make your favourite morning beverage to enjoy during your workout. Until you have completed your morning exercise, avoid contact with complex electronic devices such as digital devices, media (radio, television, newspapers, etc.), and if possible, avoid complex contact with other people. 

You Set a timer for at least 3 minutes before breathing and calming your mind. 2 Choose a good feeling and enjoy it for as long as you like or want or can. 3 In conclusion, imagine a short “snapshot” of your ideal day, set a goal for the day, or simply take three deep breaths.

Try these mindfulness practices to start your day:

The first thing you do when you wake up, before you do anything else (especially before you look at your phone), choose an activity that makes you feel good and do it for at least three minutes or as long as you can. Enjoy it while you can. , It is profitable and possible. 

Avoid exposure to electronic devices, media and other sensory distractions and stress. Email, text messages, social media or news are banned until your body and mind have had a chance to slowly enter a calm, comfortable waking state. 

Try meditation, yoga, stretching, reading poetry or wisdom literature, writing in a journal, going outside to watch the sunrise, listening to birdsong by an open window, or playing a musical instrument. Set your intention for 3 days and visualize how you want to move forward or consider what you are most grateful for.

Views: 56