This exercise helps you develop a basic daily practice to start your mornings feeling calm and centered. In one week you’ll fine-tune a morning ritual that you can commit to everyday! It’s for anyone who wants to navigate their life with more peacefulness.
Great for:
- People who want to begin a morning practice.
- People who struggle with stress and want to feel calmer during their day.
- People who feel scattered or emotional and need to get more centered.
- People who want to get in touch with their sacredness.
When we begin our day with intention through a morning ritual, it’s easier to come back to that place of centeredness so we are supported during the normal ups and downs of daily life. This also creates a space for the depths of our souls to speak clearly to us, so we can remain on the truest path for ourselves in life. This intentional daily practice will connect you to your Breath, your Body, your Inner Voice, and the Silence that Brings You
Home. Commit to fill up your cup each day, so you have more of yourself to give to the world around you 먹튀검증.
Morning ritual practice
Commit yourself to 7 days of a morning practice. Beginning on a weekend or Monday morning may be easier than beginning in the middle of a workweek.
Rather than begin with a full hour the first day, you only need to commit 15 minutes. This slow integration allows you to ease into a daily ritual. A gradual increase in the time you spend in your sacred space will set you up for longer lasting success.
Day 1: Commit to 15 minutes for your morning practice. It helps to have a time you stick to every day so your practice becomes a normal routine. (E.g. I will wake up at 6am, go to the bathroom, brush my teeth, drink water, and begin my practice).
On Day 1 set up a sacred space where you will practice each day:
Where in your home would most support you to be focused and relaxed?
What objects might you feel called to have near you during your practice?
What helps you feel grounded and centered?
Example: Choose a yoga mat or blanket for sitting on. Create a ritual box or altar, which may include essential oils, sage/Palo Santo, crystals, pictures of an inspirational figure (Jesus/Buddha/Gandi), pictures of loved ones, treasured objects, etc.
Day 2: Commit to 20 minutes for your practice. Return to your sacred space (or grab your ritual box and take it outside). Take a few minutes to settle into this new space.
Set an intention for your day. For e.g. Today my intention is to breathe. Today my intention is to be present. Today my intention is to speak in a respectful way.
Once you have your intention, tune into your breath. If you know any breathwork techniques, feel free to incorporate them into today’s practice. If you are new to consciously breathing (yes, it’s something we must practice!), begin by observing your natural breath. Then take an inhale through the nose for 4 counts and exhale out the nose for 4 counts. Continue this or increase to 5 or 6 counts each. Repeat until you are fully present with your breath.
Return to your intention for the day and repeat it to yourself three times. Step into your day with presence.
Day 3: Commit to 20 minutes for your practice. Return to your sacred space and follow Day 2 directions.
With a paper/pen or other art supplies, allow yourself time to write some affirmations for your day. These can be taken with you as reminders in your car/purse/wallet or you can hang them up around your home (on mirrors, refrigerator, walls). Examples include: I love the life I am creating.
I rejoice in great health and I love my body. Abundance flows easily to me. I am happy, healthy, and whole.
Conclude your practice by returning to your intention for the day.
Day 4: Commit to 30 minutes for your practice. Return to your sacred space and follow Day 3 directions.
Allow yourself time to tune into your physical body and decide if it would like stretching, yoga, dance, or strength training. (There are plenty of free short videos online if you need help with ideas.) Some days you may feel called for a strong practice while other days may require some gentle stretching and free flow movement.
Conclude your practice by returning to your intention for the day.
Day 5: Commit to 40 minutes for your practice. Return to your sacred space and follow Day 4 directions.
Spend at least 5 minutes making a list of things you are grateful for. You may use paper and pen or you may make your gratitude list mentally. If you are having a rough day, see if you can find the underlying beauty. For example, if you are in an argument with someone, perhaps find gratitude in the lessons you are learning on how to appropriately communicate your feelings and how to listen to another express their feelings.
Conclude your practice by returning to your intention for the day.
Day 6: Commit to 50 minutes for your practice. Return to your sacred space and follow Day 5 directions.
Find an easy sitting position and allow yourself to go inward into prayer. If you have never had a strong connection to prayer, a good place to start is with your gratitude list. Perhaps you have people you would like to pray for, or maybe it’s you who needs to ask for support or direction. Regardless of your personal beliefs, this is a practice that meets you where you are and reaches out to that which is greater than all of us. Any form of prayer is perfect for you in this very moment.
Conclude your practice by returning to your intention for the day.
Day 7: Commit to 60 minutes for your practice. Return to your sacred space and follow Day 6 directions.
Remain in a comfortable seated position and take at least 10 minutes to sit in meditation. A great place to begin is by returning to your breath. There is no wrong or right way to meditate. Some people like to meditate with their eyes closed, while others prefer to have them slightly open. Allow the space for your thoughts to come and easily go while you become the observer of the experience. There are plenty of beginner guided meditations online that are great places to begin.
Conclude your practice by returning to your intention for the day.
Tips:
Commit to at least ten minutes to start your day. Once you enter your sacred space, you are more likely to be there for longer than 10 minutes.
Parents: Try committing to one of the seven parts each day (Monday Meditate, Tuesday Body Movement, etc.)
