A MINDFUL MORNING

The Healing Journey, Dr. Susanne Eden, January 2025

Do you hop out of bed each morning with a light heart, looking forward to what the day will bring? As I like to say, the birds have got it right. They wake up singing. Unfortunately, in our fast-paced lives, many greet the day from a place of dread, feeling overwhelmed by all that we must do and must be. However, with a few minutes of mindfulness when first we awaken, we can take control of our day and, yes, wake up singing! A mindful morning routine sets us up for balance and harmony and prepares us for what lies ahead that day.

In a state of mindfulness, we are reminded of why we have been given the gift of life. Confidence in our power to create the life we are meant to have is restored. Obstacles and challenges may lie ahead, but rather than sources of dread, they become opportunities to learn. So, take advantage of the momentum that a new year brings, and start the day with a calm mind and a relaxed body.

What is involved in a mindful morning practice?

There is no formula for a mindful morning routine but there are common practices that create a state of mindfulness. Depending upon where you are in the healing journey, each of these practices can be adapted according to your experiences, abilities, and needs. Each practice has a role to play in the process of setting you up for a meaningful, productive day.

ON WAKING Mindful Breathing

A deep breath infuses the body not only with life-giving oxygen but releases the flow of universal energy.

Take a deep breath. Hold for a few seconds and release.
As you breath focus your attention on the feeling of your breath entering the body and visualize it energizing every cell.
Repeat 5 times.

Mindful Gratitude

Expect to have a good day. While continuing to lie still and breathe, think about:

What am I grateful for right now?
What am I looking forward to today?
What do I expect to enjoy?

Mindful Purpose

Remember that your life’s purpose is a two-sided coin. You are meant to work toward becoming the best version of yourself and you are meant to leave the world a better place for having been in it.

What is one thing I will do today to support my body’s ability to self-heal?
What is one thing I will do to support someone else?

ON RISING Mindful Movement

Celebrate the gift of movement by doing three to five minutes of stretching exercise to wake up your muscles and fire up your mind. Even modest movement exercises such as those described below can improve flexibility and range of motion.

CAUTION

The information that follows is not from a medical professional. If you have mobility issues or concerns, seek professional help.

Warm your muscles by extending the arms out to the side, parallel to the floor, palms facing down.
Gently circle arms for ten rotations. Reverse the motion.
While arms are extended rotate at the wrists.
Stretch the fingers.

To relieve neck and shoulder tension, start with several seconds of shoulder rolls:

Shrug your shoulders up toward the ears squeezing the shoulder blades together. Release and repeat several times.
With arms at the sides, relax shoulders and roll them backwards in a circular motion, completing five rotations. Then rotate forward.

To relax neck and head muscles, clasp hands behind the neck:

Take a breath in and as you breath out, gently turn your head to the left. Hold for ten to fifteen seconds. Return to forward position, breathing in and turning to the other side.
Repeat five times on each side.

Look straight ahead and tip your left ear to your left shoulder, being careful not to lift your shoulder. Hold for fifteen seconds.
Tip head to the right shoulder. Hold.
Repeat five times in each direction.

For loosening up the lower body muscles and lubricating joints

Either standing or sitting in a chair march on the spot, for fifteen seconds.
Lift one leg and gently kick out from the knee five to ten times.
Raise one leg, bent at the knee. Gently rotate the lower leg from the knee, ten times in one direction and ten times in the other.
With the same leg still raised, rotate your ankle in one direction then reverse.
Stretch your foot, bring toes toward the shin, pushing out the heal. Hold for five seconds.
Tip foot down, heal lifted. Hold for five seconds.
Relax leg down and raise the other, repeating the exercises.

Mindful Savoring

Savoring is the conscious practice of recognizing and holding on to the enjoyable experiences of life.

As part of the mindful morning:

Select one routine activity such as taking a shower, having first cup of coffee, applying beauty products.
Allow a few extra minutes for this activity.
Put your attention fully on the experience.
Focus on the small details.
Express gratitude for the luxury of this experience.

Example Taking a Shower

In preparation, indulge yourself with good quality products, including soft facecloth and cozy towels.
As the hot water streams out, feel the bliss of it cascading over your body.
Feel the warmth, the gentle sensation of cells awakening as the water pings against the skin.
Take in the smell of clean, fresh water.
Enjoy the subtle fragrance of the soap and shampoo.
Notice how your mind seems to clear from the fog of sleep as you massage your scalp.
When finished, wrap yourself in cozy towels.
Take a deep breath and express your gratitude for the luxury of clean water, electricity and time for this beautiful way of starting your day.

Summary

To savor the moment is to embrace the pleasure and enjoyment of something good. This is the foundation for having a mindful morning. So much of the day, opportunities to stop and savor go unnoticed in the rush to get things done. Taking moments of mindfulness, not only in the morning but throughout the day, is an easy way of resetting the mind. Simply by pausing the “to do” button and savoring a moment of pleasure goes a long way to ensuring that you live fully.