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How To Create The Perfect Morning Routine For A Balanced Mind, Body & Spirit

Each morning is a newfound opportunity to start our day with intention, connection, and mindfulness, all of which can have a profound ripple effect throughout each aspect of...

Each morning is a newfound opportunity to start our day with intention, connection, and mindfulness, all of which can have a profound ripple effect throughout each aspect of our daily life.

A morning routine acts as an anchor, providing stability amidst the ebb and flow of life's uncertainties. In a world where change is the only constant, having a set of rituals to start your day is the perfect way to ground yourself, improve your health, increase your productivity, and guide yourself towards your life’s unique meaning and purpose.

 

Steps to a balanced morning routine

 

Set your intention for the day

Beginning by setting an intention for the day is a powerful mindful practice that helps direct your energy towards manifesting and cultivating your ideal present and future life.

By voicing your intentions, you’re assisting your subconscious to take the action it needs to help you reach your goals.

  • Start by finding a quiet place you can sit comfortably, without distractions.
  • Take a few deep breaths to ground yourself.
  • Reflect on what you want to achieve today, how you want to feel, and what feels important to you right now.
  • Visualise yourself living out that intention for a few moments.
  • Writing your intention down can help it feel even more tangible.

Some days it might feel harder to stick to your intention than others, and that’s okay!

Be kind to yourself. Setting a daily intention is a gradual practice that will help your life feel more aligned and meaningful overtime.

 

Hydrate & nourish your body

We’re usually at our most dehydrated upon waking since we haven’t drunk water all night.

This means it’s essential to start your day with a big glass of water or a large cup of herbal tea, preferably on an empty stomach, since your body will absorb water faster this way.

By doing this, you’re replenishing the hydration needed to carry life sustaining oxygen and nutrients all around your body (and it may also help to stimulate a morning bowel movement!).

Next up, it’s time to fuel your body. It can be really easy to skip breakfast, especially if you’re in a rush, but research shows that eating a morning meal can help to keep your blood sugar more balanced throughout the day - improving energy levels, mood and focus. (1)

Try to include a nourishing, vibrant breakfast that has a balance of protein (aim for around 30 grams), healthy fats, and some whole food carbohydrates.

 

Clear & reset your space

I'm sure you've experienced how clutter in your surroundings can make you feel overwhelmed and unsettled, as if the physical mess around you starts to mirror the chaos inside, draining your energy and disrupting your peace of mind.

There’s even research to back this phenomenon up. Studies show that living around clutter can promote stress, anxiety and even lower your mood. (2)

This demonstrates that our surroundings have a powerful influence on our state of mind and overall well-being.

Therefore, setting aside some time in the mornings to reset your space can create a really positive shift in your mood and outlook for the rest of the day.

Also, using an aromatherapy diffuser or burning herbal incense can help to make your space feel “lighter” and more peaceful.

 

Start a gratitude journal

Scientific research shows that practicing gratitude can increase happiness, promote better sleep, lower stress levels, and even improve your interpersonal relationships! Yes, please! (3)

By keeping a gratitude journal, this can help you cultivate a more positive outlook on life, as you're more likely to notice the good, even in challenging situations.

Consistency is key, so start by simply writing down 3 things you are grateful for every morning in a journal. Increase this number over time and watch as your level of joy and resiliency to life’s hardships grows and expands!

 

Mindful movement

Exercise increases the release of feel-good neurotransmitters like endorphins, dopamine and endocannabinoids. It also increases blood flow to the brain, which can improve your focus and productivity! (4)

This means that starting your morning with movement can help to set the tone for the rest of the day by elevating your mood and overall vibration.

Choose a form of exercise that feels right for you and what your schedule will allow.

Even if you can’t fit in a full workout, just a 10 minute walk or quick, simple yoga flow can still make the world of difference.

Remember, even just a little bit of movement is better than none!

 

Breathwork or meditation

Breathwork and/or meditation is the perfect way to ground yourself at the beginning of the day.

Both breathwork and meditation helps to activate your parasympathetic nervous system, also known as “rest and digest” mode. (5)

When your parasympathetic nervous system is activated, your heart rate slows, your blood pressure goes down, and your digestive system is ready to breakdown and absorb the nutrients needed for your body’s cellular processes.

Here is an easy breathwork practice to get you started:

The 4-7-8 breathing technique

This type of breathwork is based on a yogic breathing technique called pranayama. To try this breathing technique, sit or lie down somewhere comfortable (and quiet, preferably!)

  • First, start by inhaling silently through your nose as you count to 4 in your head.
  • Now, hold your breath for 7 seconds. Then, release your breath slowly through your mouth for 8 seconds... And repeat!
  • Start by doing this technique for four breath cycles, and with time you can increase the number of cycles.

 

Start small & don’t give up

Sometimes if you try to implement too many new practices or rituals into your morning at once it can feel really overwhelming and might not be sustainable long term.

Therefore, you can start out with even just 1 or 2 new additions to your morning routine at a time.

It’s absolutely okay to take it really slow! Remember to listen to your body and spirit, and do what feels right for your unique self.

 

Written by Zaheera Swing

(BSc Hons Nutritional Science + NTPD)

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