Today we have a guest blogger, Yoga Practitioner, Bianca Scalise who is sharing her knowledge and expertise on how to get your day off to a great start by practicing morning rituals.
Seize the Day with These 5 Morning Rituals
– Written by Bianca Scalise
What if we could do a few things every morning that would put us in that sweet spot of life where we are living life to the fullest and enjoying the journey?
What if we could could have more focus and clarity to accomplish more?
The secret is we need to focus on the here and now, stop thinking about the next step, and just start doing.
Why do we need a morning ritual?
If you’re reading this, I’m sure I don’t have to tell you that to get different results you MUST do something different.
To be extraordinary you have to try something new.
Some people think that they don’t have time for morning rituals. The truth is we don’t have time not to practice them. When you get into the habit of a morning ritual, they give back so much more time than they require.
Devoting time to yourself first thing in the morning will set you up with the mental attitude you need to be your most productive, creative, thriving self.
I can tell you first hand that the mental and physical state I’m in after I practice these rituals has a profoundly positive effect on my professional and personal relationships.
Remember, you must fill up your cup before you can fill up anybody else’s.
The alarm clock goes off and you reach for your phone. Missed calls, missed texts, and social media notifications have the past staring us in the face along with your to do list.
The future is looming, a new day is upon you and people are waiting.
Think of your mind like the sun and your thoughts like the sun’s rays. The rays of our mind’s attention are scattered between the past, the future and right now.
If the rays are dispersed all over the place, there is a comfortable level of warmth. But we know to remain comfortable is to sell ourselves short.
We can bring in a tool called focus. It acts as the magnifying glass that concentrates the rays of the sun into one powerful beam.
Focus concentrates the scattered rays of your mind’s attention on one task at a time. What happens? We burn through them. We start a fire. We can feel the passion of life and the heat of momentum.
Yes we want to be productive but we don’t want to be scatter brained. So we begin our day by exercising our ability to focus.
This incredible ability to direct your attention intensely on one task at a time will take you to the next level. This is what sets apart people who want to do things from people who get things done.
You can give people your undivided attention if you’ve taken care of yourself first. You can give your projects on your to do list more enthusiasm and fresh insight if you feel enthusiastic and fresh yourself. What you feel projects in everything that you do.
If you feel stressed out and frazzled, you’re not fooling anyone. You will exude those negative feelings.
If you start your day off with integrity, giving attention to your health, being centered, focused and present, that is what will flow into your conversations, your relationships and your work. You will effortlessly radiate.
Wake up into our day ready to Live to your potential and be present with every moment.
Your 5 Morning Rituals to Seize the Day
- Drink a Big Glass of Water
If you’ve gone through our 12 weeks to doubling your energy program you know your body is about 75% water. This is our life source. Sometimes we think we are hungry when we are actually dehydrated.
- Fill yourself up and replenish your cells first thing in the morning with a BIG glass of water!
- Walking meditation: Total of 15-25 Minutes
Walking Meditation combines two powerful forces, movement and meditation. We all know Newton’s first law, an object in motion stays in motion.
You’ve spent the last 6-9 hours lying down in the same position, it’s time to get things moving. By creating movement in your body first thing in the morning you’ll generate productive physiological momentum to blaze through today’s important tasks!
Morning meditation is a beautiful way to center yourself but if you’re like me you might find yourself falling back to sleep as you attempt to sit still first thing in the morning.
That’s why I do a walking meditation straight out of bed. This gets my juices flowing and my brain turned on in a powerful yet relaxed way.
- Stand tall, plug in your headphones and walk with purpose. Adding this to your routine every morning is seriously a game changer.
- Oxygenate Your Cells: 3 minutes
Do you ever feel groggy and sort of slow at 7am?
The best way to energize and wake your brain is to bathe it in one of its favorite things — Oxygen!
Oxygen enables our cells to stay alive and thrive. Within minutes without it, we suffer from irreversible brain damage.
Take advantage of the benefits of bathing your brain in Oxygen and practice the following easy breathing exercises.
- As you walk, begin to focus on your breath. Breathe in through your nose and breathe out through your mouth creating a “Sh” sound on the way out. Breathe in fully and exhale completely.
- Try 4 counts in and 4 counts out for 3 rounds. Then do 4 counts in and 6 counts out for 3 rounds. Then try 4 counts in and 8 counts out for 3 rounds. Return back to your 4:4 count and make your breath a little more powerful for 3 rounds.Take the biggest breath you possibly ever could and then find the very bottom of your lungs as you let it all out.Do that one more time.Are you feeling more alert, energetic and focused? Good 🙂
- Gratitude (3 – 7 minutes)
We’ve engaged our mind and our body, now we’re going to spark that fire in our heart!
Let go of the breath counts. Start to think about the things that you are most grateful for.
Do this while walking on an empty street or out in nature so you can feel comfortable to SPEAK YOUR GRATITUDE OUT LOUD.
If you want to get different results you must do different things. It takes courage to claim power in your life and believe in yourself. In the words of Ralph Waldo Emerson, God will not have his work made manifest by cowards.
Whether you believe in god or the universe or any higher power, nature rewards those who BELIEVE in themselves. So be bold and speak with conviction.
If you need some help, here are some things to get you going.
- Think about the important people in your life.
Take a moment to think about all the people in your life you love and care deeply about. In your mind’s eye, picture their faces and think about everything you love about them. Imagine as though they are with you.
Speak your gratitude. “I’m SO grateful for… I’m incredibly grateful for… I have DEEP gratitude for… I FEEL so much gratitude for…” Feel your gratitude and say it like you mean it!
- Think about The amazing opportunities you have had and the opportunities you now have.
Life is full of memories and moments and there’s so much to be grateful for that we tend to lose sight of them.
Be grateful for the places you’ve been, the events you’ve experienced and have been a part of and the life lessons you have learned that have helped you grow.
Feel them and SPEAK your gratitude for them with enthusiasm.
- Think about the experience of being alive.
We all tend to take life for granted. Be grateful for being alive and live life to the fullest.
I know it’s easy to get caught up in the daily grind, but you need to remember to take time for you each and every day doing something that makes you feel alive.
Emit gratitude out for your opportunity to BE today! The chance to feel love, happiness and joy. The chance to feel the wind on your skin. The chance to see the faces of the ones you love. The opportunity to taste foods. The fact that you’re walking right now!
You don’t have to wait until all of your goals have been achieved to allow yourself to feel amazing. You can feel rich now. You can feel whole now. You don’t have to wait until you have the perfect body or thousands more in the bank. You are whole NOW. You are rich NOW. You can be full of gratitude now. Can you feel that?
Whatever we focus on we manifest. When you are focused on how rich your life is, how grateful you are for all of the magic and beauty that exists in your life now there is no room in your mind for negative thoughts or fear or self doubt. Thoughts become things.
Let’s take this one step farther
- Visualize and feel gratitude for what you will create today and condition your subconscious. (6 minutes)
Have you ever thought of a situation and then began to feel as though it was actually happening?
Maybe you thought about an argument you had with someone and started to feel angry again, just like you did in that moment.
Maybe while thinking about someone you love you started to smile and feel warm just like you do when you’re around them.
We can make ourselves experience situations we see in our minds as though they are actually happening.
By seeing the outcome of our day we can prepare our brains for all of the happiness and accomplishment we will experience throughout our day while giving ourselves unstoppable momentum.
- Visualize (3 min)
Think about the most important things you will accomplish today as though they have already happened.
Start to feel deep gratitude for everything that you will accomplish.
Visualize everything you will create today and feel the effects of it. Feel as though it was already done. You already made it happen. Feel the pride in that. Feel the benefits of making it happen.
- Recondition your Subconscious with a Mantra (3 min)
Internal dialogue is always going in your mind and unfortunately, for the majority of people, it shows up as negative self talk. But not you. We can use our internal dialogue as a tool.
Over the course of our lives we create stories we tell ourselves over and over again.
For example, you tell yourself, “ I will be happier when I’m more healthy”.
Whatever your inner dialogue may be, you need to start taking control over these conditioned beliefs by proclaiming your power in your life.
Don’t just speak these words but embody them with all the intensity you have. Use your body and your voice. You must be certain in your delivery. Don’t hope or wish for things. You must demand them.
- While walking start to proclaim
All that i need is within me now.
Speak these powerful words in rhythm with your steps.
Think about the character you want to cultivate. Do you want to be more courageous, driven and passionate? Call forth these attributes. Invoke them like they are inside of you and you are simply demanding them to come to the surface.
All the _____ i need is within me NOW
Courage, Drive, Strength, Love, Happiness, etc.
Here are some more mantras you might want to try:
All of my goals have been met by infinite abundance
I will lead not follow.
I will believe, not doubt.
I will create, not destroy.
Or create your own set of words that mean something to you to embody.
BONUS! 6. Physiology: Get moving with your Mantra. (15-45 minutes)
You were meant to move your body. Emotion is created by motion so engaging your physiology first thing in the morning will transform your state of mind and change the way you FEEL the rest of the day.
Here are some simple ways you can get moving in the morning:
- You can turn your walk into a run
- Turn on an instructional Yoga YouTube Video
- Take a Yoga or fitness class
- Do some HIIT training
- Dance around your house in your underwear
Move your body and when you need a boost repeat your mantra in your head or OUT LOUD if you can
Optional extras (0-10 minutes)
- Let someone know you love them.
- If you’re feeling introspective, journal in the morning over a cup of tea.
- Clear your mind with seated meditation.
- Take a cold shower to turn on your brain and body.
- Drink a green shake to nourish your body.
- Smile and express your gratitude.
Your intention and attention shape how you will experience today. Whether you will treat is as a divine opportunity or time to pass.
Start your day off on a powerful note. Wake up and own the moment. Know that something amazing is going to happen today. Know that today you are going to move closer toward your goals. Focus your energy on putting yourself in the right state to not only make things happen but to enjoy the journey!
Practice these rituals for 10 days and you will start to notice your good vibes trickling into every aspect of your life without even trying.
Let us know how you feel after practicing these rituals or tell us about your unique morning rituals in the comments below!
Love & Light,