The first 20 minutes of the day set the tone for the rest of the day.  How are you starting yours?  Do you feel frazzled and rushed in the morning? Do you wish you could start your day with more peace and clarity? If so, it's time to upgrade your morning routine. By incorporating these practices into your daily routine, you'll be able to reduce stress, improve focus, and increase overall well-being. Before you roll your eyes and switch off lets explore the benefits of a morning routine, as well as provide practical tips for integrating. Maybe you have a good start but it's always worth exploring ways to make it better.  This guide will help you take your morning routine to the next level and start your day with intention and calmness. So, let's get started on  ultimate morning routine upgrade and set you up ready to power through your day!

Yoga has been my salvation in part the mindfulness and meditation which have been practiced for thousands of years. Not only do they improve mental and physical health. Studies have shown that practicing mindfulness and meditation can reduce stress, lower blood pressure, improve sleep, and boost the immune system. These practices can also increase focus, creativity, and overall well-being.

Mindfulness is the practice of being present and fully engaged in the current moment, without judgment. It involves focusing on the sensations of the body, the breath, and the surroundings. Meditation, on the other hand, is the practice of training the mind to focus and calm down. It involves sitting quietly and observing thoughts without engaging with them.

There are several mindfulness practices you can incorporate into your morning routine to start your day off on the right foot. Literally.  As you step out of bed every morning place one foot after the other and say thank you.  How often do we thank ourselves for anything?  

Another mindfulness practice you can incorporate into your morning routine is on waking say good morning to yourself.  How often do we do this?  You can say it to yourself or out loud.  See what comes up and listen without judgment as you would if you asked another person.

Give yourself a high five.  It's been scientifically proven.  The physical action boosts encouragement, motivation and enthusiasm.  AKA an instant mood boost.   Don't take my word for it make it part of your morning when you wash your face or brush your teeth.  Make sure not to slam the mirror too hard ;). 

By focusing on the positive aspects of your life, you'll start your day with a more positive mindset.

There are several meditation techniques you can incorporate into your morning routine and they need not take a great deal of time. One technique is mantra meditation. This involves repeating a word or phrase, such as "I am" or "let go,".  Find a word that resonates with what is going on in your life.  The mind likes to wander using a word is like calling a dog back when you let it of the leash.  Try this gratitude meditation.

Breathing meditation is another technique you can use to start your day off with mindfulness. This involves focusing on your breath.  Take a big deep inhale and pause then exhale with a sigh or a yawn.  Do this a few times it's calming and energising. As you are bring all that revitalising oxygen into the body and breathing out all the sleepy breath.   Try this breath exercise

Visualization meditation is another technique you can use to start your day off with intention. What I like to do is think about a colour and often it's a colour I want to wear which then transforms into what I will wear for the day.  Find out more about the power of colour here.  But you might find This involves picturing yourself achieving your goals and visualizing the steps you need to take to get there. By visualizing success, you'll be more motivated to take action and achieve your goals.

The benefits of mindfulness and meditation are backed by science. Studies have shown that practicing these techniques can reduce stress, lower blood pressure, improve sleep, and boost the immune system. They can also increase focus, creativity, and overall well-being.

It's called top down (meditation) bottom up (mindfulness).

One study published in the Harvard Review of Psychiatry  found that mindfulness meditation can increase the thickness of the prefrontal cortex, the part of the brain responsible for decision-making and attention. Another study published in the Cancer Medicine found that mindfulness meditation can improve immune function in cancer patients.

Creating a morning routine that incorporates mindfulness and meditation doesn't have to be complicated. Lots of people advocate getting up earlier.  this is not necessary.  From what I have shared decide which ones resonate with you and incorporate them into what you already do. 

Here are some tips to help you stay on track when starting

- Start small: Don't try to incorporate too many practices at once. Start with one and be consistent: Try to practice your morning routine at the same time every day, even on weekends.- Hold yourself accountable: Tell someone about your morning routine and ask them to hold you accountable.

So many people say to me 'I'm not good and meditating'.  It's not something you can be good or bad at.   It's  finding what works for you to be calm, focused and in the present. 

There have been plenty of times I have sat with the intention of meditation and had the to do list or shopping list or ..... 

Don't beat yourself up: If you miss a day or two, don't beat yourself up. Just get back on track the next day.

Many successful people swear by their morning routine. For example, Tim Ferriss, author of "The 4-Hour Work Week," starts his day with 10-20 minutes of transcendental meditation. A friend Catherine Grace O'Connell attributes mindfulness and meditation in helping her overcome serious illness and find her voice. These successful people understand the value of starting their day off with intention and mindfulness.

There are several apps and tools available to help you incorporate mindfulness and meditation into your morning routine. Some popular apps include Headspace, this is the one I started with, Calm, and Insight Timer. These apps provide guided meditations and mindfulness exercises that you can do anytime, anywhere.  Lets not forget A Dose of Joy a mini course of bit size prompts and meditations.  This will help you to feel focused and in the present.  Thats where the power is.

Incorporating mindfulness and meditation into your morning routine can have a profound impact on your mental and physical health. By starting your day with intention and calmness, you'll be set to power through your day - ready for anything. Not only are they a great way to start the day you can return to them throughout the day to focus and be in the present.  Thats where the power is.