6 Easy Morning Holistic Rituals A Well being Coach Does Each Day

Let’s face it: this winter has introduced a unprecedented quantity of wet days, gloomy skies, and sub-zero temps. Whereas it’s left ample area to take pleasure in life’s coziest moments, it’s additionally made the winter really feel reasonably prolonged. To assist fight the winter blues, it’s time to settle deeper into supportive routines. Extra particularly, holistic rituals that convey extra pleasure (extra sunshine!) to blustery days. Moderately than advocate for an intricate, hour-long routine, I’m sharing a handful of time-efficient, grounding actions that set me up for a contented and wholesome day—regardless of the season.

Characteristic picture by Teal Thomsen.

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What is a morning routine?

A morning routine is anything that helps you set the tone for the day. It’s meant to empower you to take charge of your life—to run the show. And here’s the thing: no one can tell you what this looks like or how long it takes. Only you can do that. Ultimately, a morning routine is about flow and fluidity. It’s about experimentation. It’s about figuring out what rituals work for you. This will change depending on many circumstances. For example, how you slept the night before, where you’re at in your menstrual cycle, how much time you have before your kids wake up, the weather, etc.

Is there a morning routine that works for everyone?

Nope! At the root of it, we’re bio-individuals. Just as we all have unique nutritional needs, there is no one, universal morning routine that works for everyone. A supportive morning rhythm is extremely subjective. Unfortunately, so many of us run (full speed) in the direction of a morning routine we see on social media, only to be left wondering why we still feel exhausted or anxious. Inevitably, what we do in the morning should be subject to our individual needs. Embrace this.

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Embrace An Imperfect Morning Routine

Thanks to today’s social media landscape, we see perfectly curated morning routines—a tall glass of lemon water, followed by a meditation, morning walk, and avocado toast. But behind the screen is a pile of laundry, an overflowing inbox, screaming children, and a long to-do list. While there’s inspiration to be found on social media, it’s also worth a reality check. Embrace a realistic morning routine. Furthermore, get to the root of what you want to get out of your you-time. Do you need stillness? Energy? Creativity? To find out, tap inward.

What is a morning rhythm?

Like the seasons, our morning routines should change. Keep the steady things that bring you joy and peace, but as the calendar turns over, embrace deviation. For example, maybe you find yourself drawn to a gentle morning routine, filled with with a candle-lit journaling session and classical music in the winter. Wonderful! Cozy up. Ultimately, this is why a morning rhythm is actually more beneficial than a strict routine. Rather than a series of events that must happen in a specific order, consider building a morning rhythm around habits and rituals that make you feel nourished—mentally, physically, and spiritually. Most importantly, make it fun.

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6 Holistic Rituals I Honor Every Day

By every day, I mean most days. Because let’s be real: some mornings go completely haywire. Be it the alarm that doesn’t go off, the toddler who needs extra attention, or an unprecedented work notification, life is unpredictable. If your holistic rituals don’t go to plan, you haven’t failed. Instead, you’re being nudged to change course.

Furthermore, recognize that from the moment we wake up, there is something—or someone—buying for our attention. When possible, start your day by minimizing these attention-seekers (yes, that includes social media!). Remember, you’re in charge. Without further ado, below are my simple holistic rituals: winter edition.

1. Begin With A Daily Check-In

Duration: 1-3 minutes

This is the most foundational piece of the puzzle. As I roll out of bed—anywhere from 5:30-6:30 a.m.—I ask myself how I’m feeling. Is my mind at ease? Did I sleep well? How does my body feel, physically?Unfortunately, we are so disconnected from our bodies that we forget to check in. As an act of self-kindness, a check-in is vital. Once I get a pulse on how I’m actually doing, I can make choices that truly serve me. Because of this practice, I rarely wake up on the wrong side of the bed. But when it does happen, I’m quick to tap into my toolbox. I can do simple things to change the trajectory of my emotions (like, at-home boxing class).

P.S. I don’t use my iPhone alarm! Now that my toddler has a relatively predictable wake-up time, I use the Sleep Cycle app, which wakes me up throughout my lightest REM cycle. It’s additionally a relaxing, light sound—significantly better for cortisol! If my husband continues to be asleep, I’ll give him a hug and a kiss for oxytocin launch.

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2. Hydrate

Length: 2-3 minutes

No shock right here. Since dehydration naturally happens if you sleep, it’s essential to begin your day by restoring fluid and electrolyte balances. To help hydration and wholesome digestion, I’m both including a scoop of Ultima to 12 ounces of room temp water, or a pinch of salt and a squeeze of lemon juice. Simply my preference! Ultimately, I aim to add some form of citrus and salt to my water—for a boost of vitamin C and trace minerals to help with water absorption. You can also make a lemon ginger tea, or perhaps a chia seed elixir: 12 ounces of water blended with lemon juice (1/2-1/3 lemon), a touch of high-quality sea salt, and 1/2 tablespoon chia seeds. This gives high quality hydration, and the fiber aids in supporting digestion.

3. Tongue Scrape And Brush My Tooth

If you drink water within the morning earlier than brushing, it can clear out your mouth and make tooth-brushing more practical.

Length 2-3 minutes

Though it has Ayurvedic roots, tongue scraping grew to become an elegant apply in nineteenth century Europe. Lately, it’s gained recognition. I hopped aboard and haven’t seemed again. What’s tongue scraping? In essence, you employ this tool to softly graze the tongue. It helps take away particles and dangerous micro organism, and filter the floor of the tongue. Total, it encourages higher oral well being. I take a few minute to tongue scrape, together with my morning tooth-brushing routine.

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As part of my early morning rhythm, I either work out or sit down to freewrite. Subsequently, my skincare routine is minimal. I splash my face with water, spritz with this Everything Spray, then use Naturium’s peptide moisturizer. That’s it. That is additionally after I behavior stack. Multitasking with objective, I tack on a gratitude ritual whereas I rehydrate my pores and skin. I take a second of gratitude for my life, my well being, and my household. I additionally take into consideration how I can unfold kindness and welcome positivity all through the day. Abundance mindset, child.

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Next, I open the blinds (even if it’s dark out) and step outside. For a minute or two, I follow the Wim Hof Method to breathe. This has been a sport changer for my power ranges, connection to the pure world, and my interior peace. In the summertime, I keep outdoors for much longer, together with strolling round barefoot on our grass.

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I really look forward to my morning coffee (as in, the night before). But for the sake of hormone balance and a greater relationship with caffeine, I exploit my morning espresso much less as a dependency and extra as an intentional ritual. Consuming a number of cups of low-quality espresso beans, on autopilot, isn’t the aim. It pays to put money into high quality, natural beans—not only for style, however for well being. In spite of everything, espresso beans are probably the most pesticide-covered crops on this planet. When you image these chemical compounds floating round in your mug, you’ll really feel that rather more inclined to improve your java.

I both go for Enerhealth or Purity Coffee. I brew my espresso in a French press as a result of I really like the artwork of this course of. To help my blood sugar, I drink my espresso with (or after) breakfast.

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Morning Move

From right here, I let my power, temper, and to-do checklist take the reins. I’ll both do a power exercise class in our visitor bed room, incorporate stream-of-consciousness writing, meal prep, or eat breakfast. This a part of my morning rhythm is sort of variable—appropriately! Finally, I encourage you to weave extra consciousness into your morning. Your routine doesn’t have to be sophisticated, however it needs to be intentional.