How to Make Your Morning Good
Waking up isn't always so easy. The coziness and warmth of my bed sometimes immobilizes me, and hitting snooze seems to be the best option to ensure that I can maintain the level of comfort that I desire.
But is it really so hard?
In Ayurveda, it is said that waking past sunrise makes for a groggy start to your day, and surely I can attest to the truth in that. When I have a day off and decide to sleep until 10am, I don't necessarily feel well-rested and ready to hop out of bed like I'm in a 1950s musical, which is my preferred modus operandi. Waking up before, with, or at least near sunrise can sometimes be easier than sleeping in and trying to get in a few more hours. Even if you got less sleep!
But having a good morning is not just about the time you wake up; it's about what you do after you pull yourself out of your dreamy haze. Do you automatically look at your phone for notifications, or scroll through your app of choice? I recommend sleeping with your phone on Flight Mode. This way, when you look at your phone, well... there's nothing there. Also, this might help you try some of the suggestions below since you will be forced to make a conscious decision to either (a) play with your phone or (b) do something that truly nourishes you before you interact with the world. At least the judgmental inner parent usually nudges me to go with the latter…
Looking to optimize your morning? Try some of these:
Wake Up Before or With the Sun. When we wake up either before the sun rises or as it is rising, we find ourselves with more energy. You know how if you wake up at 5am for no reason and just stay up, rather than tossing and turning and trying to sleep until 8am, you sometimes find that you actually have more energy? In ayurveda, this is one of the key concepts -- the sun gives us energy, and by synchronizing with it, we receive! Depending on the region of the world you're in and the time of year you're in, this may seem like an unreasonable rule, so let's say by 6:30am.
Journal. Write about your weird dreams. Write about what you're looking forward to that day. Write about what is making you anxious. Whatever. Just write it out. There are so many journals out there to choose from nowadays, surely you can find the right one that you can look forward to opening every morning. This can take 5 minutes, or 20 minutes. But it helps clear out whatever is on your mind and helps you reflect before you move forward.
Read. An inspiring read in the morning might move you to be the type of person you wish to be that day. I was reading Autobiography of a Yogi by Paramhamsa Yogananda in the mornings earlier this year, and it didn't necessarily help me get moving since I didn't want to stop, but it did start my day of in a world of adventure and a space contemplation and upliftment.
Tongue Scrape. After brushing your teeth, use a copper tongue scrapper to get rid of toxins that accumulated from the day and night before. This is a pretty classic part of an Ayurvedic morning routine. I find it easy to add in because it's so satisfying to see the gunk coming off of my tongue, but I am a weirdo, so...
Oil Pull. After you brush your teeth (and hopefully tongue scrape as well), try oil pulling. Put 1 teaspoon of unrefined sesame oil, or unrefined coconut oil if you don't have access to the sesame (or, put a little bit of both!) in your mouth and swish it around for 15-20 minutes. I usually do this while boiling my hot water, washing my face, choosing clothes for the day, etc. Anything that doesn't involve talking unless you want to start drooling like a baby (I’ve tried.) It may seem like a long time to keep oil in your mouth, but it flies by. This practice removes bacteria, and holding oil in the mouth is said to lower anxiety in Ayurveda. Spit the remnants into the trash (don't clog your pipes!) and rinse your mouth with warm water. PS - I asked a dentist once about oil pulling and he agreed that it actually does work, so YUP.
Warm Water with Lemon or Lime. Once your mouth is all clean, drink a cup of this. It's hydrating , and gets your digestion moving. And better than regular old water, which is refreshing, but also, let's be honest — it’s boring.
Yoga. It seems like everyone is talking about yoga now: "Oh, have you tried yoga? Have you tried meditation?" "Have you tried vinyasa yoga?" "Have you tried restorative yoga?" "Have you tried Iyengar yoga?" Yup. Yup. Yup. So many types. I find that different styles are supportive at different times, either because of physical needs, or even emotional needs. Need to get your energy and blood flowing? Try some Ashtanga. Want something simple and grounding? Try Sun Salutations. Need something a bit calmer and more supportive? Try some gentle yoga. If you don't like one teacher or style, it doesn't mean you can't find something that works for you. Keep exploring. If you can't make it to a class, YouTube has a wide array of offerings that can give you a taste for free. Just make use of your search bar and explore.*
Qi Gong. This may be my favorite type of movement. You can feel the physical, emotional, mental, and spiritual benefits pretty immediately, and if you do it everyday, you will see quick progress. And the whole warm up and sequence only takes about 30 minutes! Follow along with my teacher, Dhammarama, and get elevated. The warm up exercise is here and the sequence is here.*
Meditation. If a moving meditation isn't your thing, you can try a form of more stationary meditation. When I first started meditating, I found singing bowl meditations to be helpful with stilling my mind. My favorites come from Temple Sounds. A good one to start with is this quick 11 minute meditation that includes notes for all of the major chakras, or energy centers, in the body. Either sit up or lay down (don't fall asleep) and use a good pair of headphones so you get the correct frequencies with the video in 720p or higher.
Pranayama. Prana means "life force energy" and yama means "restraint." In short, pranayama alters the breathing pattern for different beneficial purposes. When I don't have time to have a more elaborate morning routine, these exercises are my go-tos! Doing these three breathing techniques only takes 10 minutes if you want to do an abbreviated version, though ideally, you would take closer to 30. Try kapalabhati (for purification), brahmari (anxiety and depression relieving), and nadi shodana (clears the subtle channels in the body and brings you into a state of balance.) If you only have time for one, I suggest nadi shodana because of its ability to regulate your nervous system.
What I also love about these is that if you can find a somewhat private space (like a bathroom) you can do these at any point throughout the day when you need support. I even do nadi shodana on the subway sometimes.*
Abhyanga. Now this is how you start your morning luxuriously! Before you shower, give yourself a massage. Use unrefined sesame oil in the cooler months, and unrefined coconut oil in the warmer months. Or, if you’re looking for something more targeted towards abhyanga, try this massage oil from Banyan Botanicals, or this fabulous one from Taza Ayurveda.
On your joints, rub the oil into your skin using small, circular motions. On the long bones of your body, use long, firm, sweeping strokes. Let it sink in for 20 minutes. I usually put on a robe I use only for abhyanga, since it gets oily, and continue to do tasks to get ready for the day, like prep my breakfast. Once the 20 minutes has passesd, take a shower before eating, only using soap on hairy areas of the body. Ideally in the evening, we shower again using soap all over the body, so we should be fairly clean upon waking. Why shower before breakfast? In Ayurveda, it is taught that showering right after you eat slows the digestion as it moves the blood towards the extremities, and away from the organs that help you digest.
Healthy Breakfast. Put a little something in your tummy before you leave the house! My current two favorites are stewed apples, or oatmeal that I jazz up with some peaches sautéed with ghee and cardamom, and added soaked raisins or prunes, maple syrup, and spices like cinnamon, nutmeg, and clove.
Have you tried any of these? What was your experience with them? Will you try anything new?
*Please consult a medical professional, or receive an Ayurvedic consultation, before starting any of these. Some of the practices should be avoided if you have certain health issues. Do your research and be safe!
