Tiny Buddha

Tag: morning

  • How One Simple Change Transformed My Life

    How One Simple Change Transformed My Life

    “It’s the small habits. How you spend your mornings. How you talk to yourself. What you read and what you watch. Who you share your energy with. Who has access to you. That will change your life.” ~Michael Tonge

    It was a Tuesday morning like any other. The alarm clock mercilessly blared, abruptly ending my peaceful slumber. Groggy and disoriented, I dragged myself out of bed, my mind already racing with the countless tasks that awaited me.

    I wearily stumbled down the stairs, desperately yearning for the comfort of my morning coffee. But as the aroma filled the air, I knew that a storm was brewing within our household.

    As always, time was slipping away faster than I could catch it. I hurriedly prepared breakfast, threw lunches together, and rushed to get my kids and myself ready.

    Amidst the frenzy, there was always someone in tears, usually one of my children, overwhelmed by the chaos and the sense of urgency. I lamented the lack of time and the never-ending pressure to keep up with the demands of daily life.

    Surrounded by the mayhem, a tiny voice within me whispered, “What if there was another way?” Determined to find a solution, I started to explore the possibility of reclaiming mornings for myself before the chaos ensued.

    It was a daunting thought, knowing that I would have to sacrifice precious moments of sleep, but I had convinced myself that it was worth a try.

    And so, the next morning, my alarm rang a bit earlier than usual. As I stumbled into the kitchen, I brewed a fresh cup of coffee and settled back into the comfort of my bed in an upright position.

    Sipping thoughtfully, I allowed myself the luxury of simply being present in the moment. It was in this newfound stillness that I experienced something truly remarkable—a sense of calm and clarity that had eluded me for far too long.

    As I sipped on my coffee, I began to reflect on all the things I was grateful for—my loving family, good health, and the opportunities that each new day brought.

    This practice of gratitude shifted my focus from the rushed chaos to the abundance of blessings that surrounded me. It reminded me that even amidst the challenges, there were reasons to be grateful and find joy in the simple moments.

    Moreover, this intentional time allowed me to set clear intentions for the day ahead. I identified and visualized my goals, both big and small.

    By setting my intentions, I found that my actions aligned with my aspirations, propelling me toward personal growth and a greater sense of purpose. This simple act of mindfulness in the morning became a powerful catalyst for positive change in my life.

    As the days turned into weeks, I gradually introduced other self-care practices into my morning ritual. I made space for meditation, journaling, stretches, and deep breaths, nourishing my body and mind before diving into the demands of the day.

    These small acts of self-care not only set a tone of self-love and respect but also allowed me to approach challenges with resilience and grace.

    By prioritizing my well-being in the morning, I found that I not only had more energy and patience to support others throughout the day, but I also felt more prepared and focused.

    Taking this time for myself allowed me to tackle tasks with a clear mind and a sense of direction, eliminating the feeling of overwhelm. It helped me feel awake and ready to embrace the day ahead.

    Rushing through my mornings without pause was no longer an option. Instead, I established a new habit that filled me with anticipation for the day ahead, creating a sense of excitement to wake up each morning.

    This shift in mindset transformed my experience from one of feeling drained and overwhelmed to becoming a source of calm and stability, both for myself and for my family, helping us weather the inevitable storms of daily life together.

    Through my journey, I realized that a morning ritual is not merely a checklist of tasks to be completed. It is an opportunity to set the tone for the day, to consciously choose how we show up in the world.

    Mornings can often be a battleground of chaos and stress, leaving us feeling overwhelmed and drained before the day has even begun.

    For many years, I found myself trapped in this cycle, rushing through my morning routine and sacrificing my own well-being for the sake of everyone else’s. It was only when I discovered the transformative power of a morning ritual that my life took an unexpected turn towards balance, clarity, and personal growth.

    By dedicating time for self-reflection and self-care in the morning, we build a solid foundation upon which the rest of our day can flourish.

    It is important to recognize that everyone’s morning ritual will be unique, tailored to their individual needs and preferences.

    The key lies in finding practices that cultivate balance, clarity, and a sense of purpose. Whether it’s meditation, journaling, exercise, or simply taking a quiet moment to enjoy a cup of coffee, the magic unfolds when we carve out space for ourselves amidst the chaos.

    If you’re thinking about starting a morning ritual, here are some tips to help you get started.

    Begin by setting your alarm just a few minutes earlier each day, and use this time to do activities that bring you joy and peace. You can expand your routine gradually as you find what works for you.

    Creating a sacred space in your home can help you escape from distractions and noise. Designate a quiet corner and fill it with items that inspire and uplift you, making it a perfect environment for self-reflection and relaxation.

    Incorporating mindfulness practices like meditation, gratitude journaling, or deep breathing exercises into your morning routine can help foster a sense of calm and set a positive tone for the day. It can be as simple as sitting quietly with your thoughts for a few minutes.

    Make self-care a priority by engaging in activities that nourish your body and mind, such as stretching, yoga, or enjoying a nutritious breakfast. Starting your day with self-care can set the stage for a day filled with vitality and positivity.

    Finally, finding support in your journey can be incredibly helpful. Consider partnering up with an accountability partner or joining a morning ritual group to stay motivated and inspired. Sharing experiences and insights with like-minded individuals can enhance the transformative power of your morning practice.

    The power of a morning ritual lies in its ability to transform our lives from the inside out. By carving out time for self-care and reflection, we set the stage for a day brimming with balance, clarity, and personal growth.

    My journey toward reclaiming my mornings taught me invaluable lessons about the importance of prioritizing self-care, cultivating mindfulness, and honoring my own well-being.

    As you embark on your own morning ritual, remember that it is a fluid and evolving process. Be patient with yourself as you experiment with different activities and observe what resonates with your soul.

    Embrace the calm and the stillness, and allow the transformative power of a morning ritual to guide you toward a life filled with purpose, clarity, and joy.

  • How to Wake Up Smiling: 5 Daily Habits That Made Me a More Positive Person

    How to Wake Up Smiling: 5 Daily Habits That Made Me a More Positive Person

    “You create your future based on your energy in the present.” ~Unknown

    I’m usually a pretty happy person, but about a year ago—perhaps due to a lack of social connections and laughter—I experienced a few dark months. During those months, I spent most of my waking hours (and probably nights as well) consumed with negative thoughts.

    I woke up feeling angry in the morning, continued having negative thoughts most of the day, and went to bed in that same state of mind.

    Luckily, I didn’t have many opportunities to spread my negativity to others because we were in confinement.

    On one of those moody mornings, I played a video of a spiritual teacher that a friend had recommended listening to while getting ready for the day.

    Halfway through the video, he said, “Humanity is ascending into more loving and conscious states of being. You are becoming more of who you truly are, which is love.”

    At that moment, I caught my eyes in the mirror and stared at my unhappy face.

    “I’m not ascending. I’m descending further and further into the ‘hell’ in my own mind.”

    My negativity was eating me alive, but, strangely, it was so addictive.

    Since it had been escalating for some time (a few months by then) and had acquired a good bit of momentum, I really didn’t know if I’d be able to shift all that negativity into a more positive state of being. I knew that the longer I waited, though, the harder it would be.

    Still looking at my face in the mirror, I noticed the corners of my mouth pointing slightly downward.

    “If I continue like that, I’m going to get grumpy face wrinkles.”

    I made my bed and then went to the kitchen. As the coffee was brewing, I grabbed my laptop and Googled “how to be a more positive person,” and I scribbled down a few ideas that resonated with me.

    Later that day, after mixing and matching advice from different articles, I created what I called my “emotional hygiene routine.”

    It’s a series of simple habits that I committed to doing most days of the week for an entire month (and still continue to do today on most days) and that, over that month, took me out of my depressive state and made me wake up smiling in the morning again.

    I’d like to share them with you.

    1. Fall asleep in the “vortex.”

    One idea I came across in my research on being more positive came from Abraham Hicks:

    “If you go to sleep in the vortex, you wake up in the vortex. If you go to sleep not in the vortex, you wake up not in the vortex.”

    Being in the “vortex” refers to a state of pure positive energy. The idea in that quote is pretty straightforward: go to bed thinking positive thoughts and feeling happy feelings, and you’re more likely to wake up thinking and feeling positive in the morning.

    I knew this had to be true. I knew it because when I went to bed thinking angry thoughts, I usually dreamed that I was unhappy and then woke up grumpy (and exhausted) in the morning.

    So, I decided to try something. As I closed my eyes to sleep at night, I scanned the day from the moment I woke up until the present moment when I was lying in bed, and I tried to recall all the positive things (even tiny things) that had happened that day.

    I could have thought about the delicious mocha latte that I drank that morning, the fact there wasn’t snow on the ground and that I was able to run outside in the afternoon, or a nice comment someone left on one of my videos.

    I spent a few seconds remembering a happy moment before moving on to the next one. After scanning the entire day, I would do it again, trying to find even more subtle positive things, and I did this until I fell asleep.

    This exercise is probably the number one thing that helped me (and still continues to help me) wake up happier in the morning.

    2. Have something to look forward to on the following day.

    Something else that has helped me wake up happier is having something to look forward to every day, even if I have a busy day ahead and have minimal free time available.

    Still to this day, every evening, I schedule at least one activity that brings me joy for the following day. It can be going for a walk with a friend, baking cookies, or watching the sunset. It can also be as simple as wearing my favorite outfit.

    Scheduling one activity that brings me joy for the following day gives my mind something fun to anticipate and puts me in a good mood in the evening.

    And again, how the day ends is a good indicator of how the following day begins.

    3. Absorb uplifting ideas in the evening.

    We all know that what we feed our minds affects our mood. I don’t have a TV and don’t follow the news, but my Facebook feed is often enough to get me irritated. So, I decided to stop scrolling mindlessly on Facebook (or at least do so less often) and consume positive-only content instead.

    For the past few months, first thing in the morning and before going to bed, I’ve been reading a few pages of an inspiring book—usually something spiritual. I just finished reading the entire Earth Life book series by Sanaya Roman, and right now, I’m reading Wishes Fulfilled by Wayne Dyer.

    Reading those kinds of books brings me peace. I can notice a significant difference in my mood and stress level if I just take even fifteen minutes to consume uplifting content in the morning and evening.

    (If you have any book recommendations, you can share them in the comments.)

    4. Make a gratitude list—with a twist.

    After reading in the morning, I write down three to five things I’m grateful for—and why I appreciate each thing.

    I used to write gratitude lists of fifteen-plus items and do it very quickly—almost mindlessly—just to “get it done.” It made the practice sort of mechanical and not very effective.

    I’ve found that writing fewer items on my list and taking the time to dive into the reasons each thing makes me happy intensifies the feelings of gratitude and makes the exercise more profound. I try to do this daily, although I do forget sometimes. When I forget several days in a row, I can feel the difference in my general mood.

    Gratitude is perhaps the lowest-hanging fruit for cultivating a more positive attitude.

    5. Choose your state of being as you open your eyes.

    The last thing that has helped me is a piece of advice from Dr. Daniel Amen, one of the leading brain health experts. In an interview on The School of Greatness Podcast, he talked about the importance of setting a positive intention from the very start of the day to cultivate what he calls “a positivity bias.”

    An affirmation he uses himself and recommends using is: “Today is going to be a great day.”

    When we tell ourselves this in the morning, our unconscious mind then looks for things that are going right to prove that this is true. This isn’t toxic positivity—ignoring or denying the negative. It’s training our brains to see what’s positive instead of focusing on the negative by default.

    I’ve taken the habit of saying this affirmation (or a similar one) just after waking up and before opening my eyes in the morning. It’s a bit like choosing and declaring from the very start of the day what attitude you’ll adopt that day. It’s easy to do, and it sets the tone for the day.

    In the beginning, I didn’t always remember to declare my intention until later in the morning, but it didn’t take long before it became automatic. Now, just remembering to think about my intention (and then mentally saying it) makes me smile as I wake up.

    . . .

    Our lives don’t need to be perfect to wake up smiling in the morning; they just require a conscious effort to develop a positive attitude, which is what the five habits in this article have helped me accomplish.

    I hope they serve you well, too, if you choose to implement them.

  • Start Your Day Right with the Magic Morning Mindset

    Start Your Day Right with the Magic Morning Mindset

    “What nine months of attention does for an embryo forty early mornings alone will do for your gradually growing wholeness.” ~Rumi

    We would likely all agree that manicures, baths, and cozy movie nights on the couch all fall under the umbrella of self-care. But I believe that it’s time—actually, beyond time—to go deeper and re-claim what self-care truly means. It’s also time to see self-care as imperative, and to move it from the lonely bottom of our to-do list and plant it firmly at the very top.

    For me, self-care has become my fuel and my fire. When I claim time on my calendar on a regular basis for things like play, sister time, and self-reflection, I stay in connection with myself and the things I actually want to say yes and no to.

    Self-care is about clearing out the cobwebs in my mind with daily journaling and going to the gym. It’s about telling my husband, “I can’t make dinner for us tonight, my love; I need to go and have some time alone and take a bath after a long day.” And doing so without guilt.

    And the miraculous thing is, the more I claim time for myself, the more I overflow with generosity and patience for the people I love most. See how that works? The more I give to myself, the more I can give to others from a place of fullness.

    We would never dream of driving cross-country without stopping for fuel, snacks, and water—or trying to make the drive on an empty tank. Yet we seem to think that we can keep pushing through our own exhaustion without consequences.

    When I look back at my own journey from physically, emotionally, and spiritually falling apart, to reclaiming myself on all levels, I see it all began with a decision to stop caring so much about what others thought, and to make my own wellness, happiness, and voice priorities again.

    I began to notice that when I gave myself permission to speak up for myself in the moment, even as my voice was shaking, I left the conversation with a sense of wholeness, without any lingering emotions that were not honored.

    When I didn’t speak my mind, and held in my opinions and needs, I ended up at Best Buy yelling at the customer service manager because I had so much pent up sadness and anger from stuffing things down and being “nice.”

    The more I was honest with myself about my self-care needs, the more I could be myself with those around me.

    It all started over a decade ago. I had just dropped my son off at pre-school. As I sat in my car in front of the coffee shop where I had intended to work for a few hours, I found myself unable to get out of the car.

    I felt the tears start bubbling up, but they weren’t quite ready to flow yet. After all, I didn’t really have anything to cry about, did I? My son was healthy, my husband loved me, we had a steady income from his job, and I had the freedom to create a business.

    Our home was warm and furnished. We had friends and family to call on. Admittedly, my sister and mother were both thousands of miles away. And my best friends were on opposite coasts. But I’d thankfully found a few new friends to share the early motherhood journey with, and they were truly lifesavers for me. I’m sure I was that for them as well.

    Yet, there I sat in my car, stuck in a fog of confusion, unable to step inside the coffee shop. All I could think was, “Who the hell am I now? Where did the me that I knew so well go? And who the hell am I about to become?”

    That’s when the phone rang. It was my sister (i.e. divine intervention). She asked me how I was, and that’s all I needed to hear. The floodgates broke wide open and the waterfall of tears began.

    “What’s wrong??? Are you okay???” she asked.

    “Yes, no, yes… well, everyone is fine, I’m fine, it’s just…I don’t know what the hell I’m feeling… I’m just… sad.” There was some kind of relief in letting myself cry and saying it out loud. It felt like a valve that had been screwed on too tightly had suddenly been released.

    I realized during our conversation that part of me had been hiding for a while. This was the part of me that had been letting go of who I was little by little. As I became a wife, a mother, a resident of a new state, and a homeowner, the parts of me that were used to more freedom, more expression, and less constraint in speaking my truth, began to emerge. And this part of me was pissed, hurt, sad, and ready to run.

    But I knew that I couldn’t run back to who I was before I got married and became a mama. And I couldn’t run forward either because the ground in front of me had become uncertain; I didn’t know how I was going to step into all of these new roles while still maintaining a sense of myself. All of my attention was now focused on keeping another human alive, and being the wife of this man who was now my only family in this new place.

    Instead of running, I just imploded, but it happened slowly, over time, so that I hadn’t noticed.

    Over the last several years of hustling to build a business, raise a baby, and build a home, my body had taken a backseat to my brain and my to-do list. And now, at this very moment, after years of pain in my belly, and sheer exhaustion, my body was ready to be honored again.

    Back in the car, my sister asked me the one thing that would shift the trajectory of my life: She asked me if I felt like going to a yoga class. She said she remembered a time in our lives when I was shouting my enthusiasm for yoga from the rooftops. And admittedly, it had been years since I stood at the top of my mat and held my hands in front of my heart.

    After I stopped crying, I promised her I would get me to a class.

    The very next morning I was in this gorgeous azure blue and gold studio that would become my anchor over the next two years.

    I cried at some point during almost every yoga class for the next six months. And I slowly began to feel my body arrive in the moment again. I could feel the parts of myself that had been hiding begin to show up and talk to me on that mat. Each pose was slowly coaxing me back to myself, and molding me into the new self that I was becoming.

    About six months into my new yoga habit, Deborah, my powerhouse yoga teacher, offered a six-month yoga teacher training intensive. Even though I had no desire to teach yoga, I felt an instant yes in my heart and body.

    We met every other Saturday and every other Wednesday evening. This was the first time I committed to being away from my son on a regular basis. The guilt I spread on myself was thick, but I knew I had to do this. I knew it would be what I needed so that I could actually be present when I was home and give to my family in the way that they deserved.

    One of the aspects of the yoga teacher training was to commit to doing yoga every day. More specifically, every morning. As the mama of a young kiddo who was still not committing to a regular sleep schedule, my morning sleep time was not something I was willing to give up.

    But I trusted Deborah as my guide and mentor. She had taught me to connect with my body and emotions on a deeper level than I had ever considered before. Through movement, writing, and meditations, she showed me how to recognize my emotional triggers and to release my tension so that I did not hold it in my body for years to come (as I had been doing all of my life). So I begrudgingly decided that I was willing to try this morning yoga thing.

    I thought, “I could give up five minutes of sleep and start there.” And that is exactly how it all started. The magic was born in those first five minutes.

    I noticed something shifting for me during those first few days of my new morning commitment to be someone who wakes up a little earlier to move my body, meditate, and breathe.

    I noticed that my patience level with my son was expanding. I noticed that the things I had normally found frustrating became amusing. I was more peaceful during transitions, and my son began to notice as well. Even at three to four years old, he told me I looked happy. That was all the motivation I needed.

    Next, I committed to ten to fifteen minutes of this morning routine. And on days when my son woke up earlier, I began leaving out a little basket of toys and books that would occupy him while I finished. There were definitely mornings when he just needed me to hold him or cuddle. And that was just fine.

    I realized that this was truly an evolving practice and that he wouldn’t be four years old forever. There was no use in getting rigid about something that was meant to help me find more peace and joy.

    Over the next decade, my morning yoga turned into the Magic Morning Mindset because the more I practiced, the more I found that synchronicity, laughter, abundance, and much more began to arrive with ease and grace.

    I believe this is true for everyone. If you’re looking to take better care of yourself, mind, body, and spirit, the morning is where it starts.

    Whether your morning mindset practice is short or long, includes yoga or dance, includes writing for an hour or for just five minutes, there’s always a benefit beyond the morning hours.

    The way you start your day sets the tone for your day. Starting with the Magic Morning Mindset prepares you to be calmer, more joyful, more connected to yourself, and better able to voice your needs. By prioritizing self-care and putting it at the top of your to-do list, you’re telling yourself that your needs matter.

    What is My MAGIC Morning Mindset?

    M – Movement
    A – Alignment
    G – Gratitude
    I – Intuition (or Intention)
    C – Connection

    How Can You Start?

    1. First, set the intention that you want to create a three-step Magic Morning Mindset.

    2. If you have a hard time waking up, commit to going to bed a bit earlier (even fifteen to twenty minutes will make a difference)

    3. Decide what you want to do for your mind, body, and soul (you can find some ideas below).

    4. Set yourself up for success—lay out a yoga mat the night before, or have your journal and a few pens ready. (I can’t tell you how many pens I’ve gone through over the years.)

    5. Stay gentle by starting with five minutes.

    6. Notice how you feel throughout the day after doing the Magic Morning Mindset practice.

    Some Ideas To Get You Started

    Mind

    • Write down your dreams.
    • Just write without editing, even if it feels really weird and you’re writing nonsensical words. Just write.
    • Write ten to fifteen I AM statements: ex: I am committed, I am loved, I am happy, I am light.
    • Write any thoughts or ideas floating around in your mind until you feel lighter.
    • Journal about anything that comes up while doing these practices so that you can reflect on your journey as you go.

    Body

    • Put on your favorite song and dance.
    • Do three to five yoga sun salutations.
    • Stretch and move any way that feels good in your body.
    • Do some push-ups and jumping jacks until you feel warm in your body.
    • Journal about anything that comes up while doing these practices so that you can reflect on your journey as you go.

    Spirit

    • Sit quietly for three to five minutes just noticing your breath.
    • Choose a guided meditation.
    • Meditate any way that feels good to you (there are countless resources).
    • Start with even one minute of stillness and see how it feels.
    • Journal about anything that comes up while doing these practices so that you can reflect on your journey as you go.

    —

    As with all new things in life, you may feel excited about starting your morning with some magic at first, but then find you have less time on some days than others. Over the last decade of practicing this Magic Morning Mindset, I’ve had long stretches where I’ve felt fired up and have woken up early enough to enjoy a luxurious sixty to ninety-minute morning practice. But on some days, I’ve only been able to squeeze in five to ten minutes.

    I can feel the difference in my day when I choose to invest more time in my morning. But I don’t give myself a hard time when it has to be shorter. The secret sauce is to stay open and flexible, and to take it one day at a time.

    As long as you are showing up for yourself in some meaningful way each morning, you are saying yes to your wellness and your joy, and staying connected with yourself.

    Make this practice your own and notice the changes in your day and in your life as you prioritize your own needs and get you back on the top of your to-do list.

  • 7 Morning Mindfulness Practices to Help You Have an Awesome Day

    7 Morning Mindfulness Practices to Help You Have an Awesome Day

    How often do you feel energized, grounded, and excited for the day when you finish your morning routine?

    And what is your morning routine?

    Are you one of those people who sleep as late as possible, pound some coffee and a processed breakfast, and then rush to get into work on time? (No judgment—I’ve been there! Gas station java and pop tarts for the win!)

    Or do you leave yourself a cushion of time so you can ease into your day feeling centered and invigorated, through some combination of self-care activities?

    In recent years I’ve leaned toward the latter because I know the way I spend my morning sets the tone for the rest of my day.

    Admittedly, it’s easier on some days than others. When things are going well, and I feel good about myself and my life, it’s not too hard to do things that are good for me, even if I only have a few minutes.

    But it’s when we’re not feeling our best that we need self-care the most. Especially in the morning, when our choices have immense power to shape the twenty-four hours ahead.

    For me, the most important choice is to practice mindfulness.

    Mindfulness is essentially non-judgmental present moment awareness. It’s simply being where you are. Grounding yourself in your body and choosing to let thoughts naturally pass instead of getting caught up in them.

    It’s a great practice any time of day, but particularly in the morning, since it enables you to create the kind of energy you want to take into the tasks and interactions ahead of you.

    There are limitless ways to practice mindfulness, but here are some of my favorites:

    1. Mindful check-in

    I imagine a lot of us hop out of bed and get into the morning without really checking in with ourselves to see how we’re feeling.

    Check in to see how your body feels—if you’re holding tension anywhere or if any part of your body needs a little extra love, whether that means stretching your legs or giving yourself a hand massage.

    Check in to see how you feel mentally and emotionally—if you feel anxious about anything that’s coming or you’re holding onto any thoughts or regrets about yesterday and could maybe work through them with a little journaling.

    And most importantly, ask yourself: What do I need? It might not be the same as what you needed yesterday. You might need to chug some water, or connect with someone you love, or listen to a song that always makes you smile. None of these things takes that long, but they can all make a huge difference.

    2. Mindful morning mantra

    Because I want my son to feel excited about his days, and to know that he’s a valuable human being, I’ve gotten into the habit of telling him, right after he wakes up, “Welcome to the day, the day is lucky to have you!” (I probably sound like the teacher from Peanuts right now, cause, you know, he’s one and a half, but in time he’ll understand!)

    Recently it occurred to me that I could just easily say this to myself, either looking in the mirror or just in my head when I first open my eyes. So I tell myself this, then take a few deep breaths and let these words marinate in my brain.

    It’s a much nicer greeting to the morning than a bright screen in my face. And it’s a way to proactively and mindfully nurture what I want to feel: excited, valued, and confident.

    3. Mindful shower

    Our morning shower is a perfect opportunity to engage with our senses, clear our mind, and visualize our worries washing away down the drain.

    Whenever we engage our senses we’re pulled into the present moment, and there’s no sense more powerful than the sense of smell. The part of the brain that processes smells is linked to the part of the brain associated with memory and emotion. Which means the right scent can provide comfort, calm, and healing. And lavender in particular isn’t just relaxing, it’s also scientifically proven to help with anxiety and a number of physical ailments.

    You might find a different scent appeals to you. You might prefer hot showers, or cold showers, or a combination. What’s important is that you allow yourself to be fully present with the experience—to feel the water cascading down your back, to tune into the sound of the drops hitting the floor, and to give yourself this time to simply be, in this moment of solitude.

    4. Intention-setting practice

    Many of us go into our days with lengthy to-do lists, and it can easily create a sense of overwhelm.

    I like to set a morning intention based on both something to do and something to be, because this reminds me of what’s truly important, and takes the focus off productivity.

    For example, you could set the intention to do an act of kindness and be gentle with yourself. Then you’ll feel a sense of accomplishment when you complete the act of kindness, and you’ll not only feel good about having done it, you’ll feel good about yourself no matter what else you do, because you’ll be honoring your intention to be gentle with yourself.

    5. Mindful breakfast

    Particularly in the morning, when we have a lot to do, and perhaps get into quickly, it’s easy to scarf down our food without even really tasting it. And it always occurs to me how silly this is. It’s not like savoring our food takes much time. It literally adds seconds to the experience—a few extra minutes at most.

    In my family we joke that we don’t chew our food, we just kind of gulp it down. So this is where I start. I chew more. I fully taste what I’m eating. I close my eyes as if it’s a super decadent chocolate.

    Choose to eat without multitasking—no phone or TV on in the background. And give yourself permission to just enjoy eating. Like when you were a kid and finally got an ice cream cone after begging for an hour. You took big, long licks, you let it drip down your hand, maybe you snarled when someone asked if they could try it because you were just that into it.

    You could also imagine this is the last time you will ever get to eat this particular meal. I find that always mindful eating far easier!

    6. Yoga or stretching

    If I could take an hour-long yoga class every morning, I would, because nothing feels as good for my mind and body as yoga. It’s like a mental cleanse and a really good full body yawn-stretch all at once. (Do you that too—yawn-stretch?) It releases tension both in the mind and body and creates a feeling of lightness all over.

    If, like me, you don’t have the time for a full class, you could instead do a few energizing poses, while focusing on your breath. Yoga Journal has a great list of recommendations here. Or you could simply stretch in whatever way feels good to you, breathing deeply as you move your body.

    7. Gratitude journaling

    You probably see this suggestion a lot, and for good reason: identifying our blessings boosts our mood, increases our overall life satisfaction, and makes us feel more optimistic. When you find things to appreciate, even when life feels hard or stressful, it’s like shining a spotlight on all the reasons life is worth living and deemphasizing everything that hurts.

    But you don’t need to put pen to paper to reap the benefits. You could write one thing down and put it in a gratitude jar so you can pull a random blessing out any time you need a pick-me-up. You could share a morning blessing on social media, to connect with other people in the process. Or you could try the email approach I recently adopted with my sister…

    Though we didn’t keep it going long, for a brief time we emailed each other daily one thing we were grateful for, one thing we were excited about, and one thing we were proud of ourselves for. I found it was a great way to help each other be our best selves and nurture positive emotions.

    —

    Let’s face it: Every day is different, and some mornings are harder than others.

    Sometimes we wake up wishing yesterday was a dream and hoping today will be over fast.

    Sometimes we wake up feeling indifferent about the twenty-four hours ahead because we’re just not excited about our day.

    And other times we wake up feeling eager and motivated, thrilled about the upcoming day and ready to make the most of it.

    That’s life, for all of us. That’s the full range of human experience, all kinds of days mixed up together like white specks drifting around in a snow globe.

    We can’t control that our lives are always in flux, and that we won’t always wake up feeling happy or positive. But we can choose to do something every morning that enables us to be and do our best with what is, whatever it is.

    And it all starts with mindfulness. Coming home to our body. Giving ourselves permission to simply be. And then, when we feel a strong sense of stability within us, going out into the world to do. Whatever it is we do. Ready to find the joy in our day and knowing we can handle whatever’s coming.

  • Morning Coloring Page from Tiny Buddha’s Gratitude Journal

    Morning Coloring Page from Tiny Buddha’s Gratitude Journal

    Hi everyone! This is my seventh week sharing coloring pages from the soon-to-be-released Tiny Buddha’s Gratitude Journal (available for pre-order now). Previously, I shared:

    How would you answer the question in the middle?

    Now that I get up much earlier than I used to, I appreciate that morning is my time for myself. On most mornings I meditate, sometimes while it’s still dark outside, and it’s usually feels quiet and peaceful around me.

    I also appreciate that morning always brings a sense of promise. It’s a new day, full of possibilities. A new chance to be who I want to be and do what I want to do.

    If you haven’t already, pre-order your copy of Tiny Buddha’s Gratitude Journal here, then forward your purchase confirmation email to bookbonus@tinybuddha.com to receive three free bonus gifts! These gifts are only available until June 13th, the official launch date.

  • How To Wake Up Feeling Confident, Relaxed, And Productive

    How To Wake Up Feeling Confident, Relaxed, And Productive

    Woman in Bed

    “Morning is wonderful. Its only drawback is that it comes at such an inconvenient time of day.” ~Glen Cook

    Beep! Beep! Beep!

    Time’s up.

    You’ve got twenty minutes to shower, get dressed, eat, and get to work.

    Screw it—skip the shower today. And you can wait till lunch to eat.

    Go! Go! Go!

    We all know the feeling. These mornings suck.

    From the moment you wake up you’re in a constant rush to get ready for work and out the door on time.

    By the time you arrive you’re stuck in a frenzied state of mind, never able to settle into the day.

    And if there’s traffic, forget it. Between knuckle-headed drivers, hitting every red light, and showing up late looking like a wreck, your entire day is ruined before you’ve even clocked in.

    The question is, why do we do this to ourselves?

    We sleep in as late as possible and jump out of bed, desperate to get ready quickly so we won’t look like Cinderella riding home in a pumpkin because she couldn’t manage her time.

    The good news is you don’t need a fairy godmother or glass slippers to have a more productive, relaxing morning and get to work on time.

    You only need two things: the mindset to make it happen and a simple strategy to set yourself up for success.

    Only you can control the first. Going from someone who could never get out of bed on time to an early bird who wakes up at 5:30 seven days a week, I know all about the second.

    These are the steps that contribute to what I call my perfect morning.

    1. Add two, subtract two.

    The biggest reason your mornings are rushed and unproductive is because you don’t give yourself enough time.

    With the exception of true night owls, most occupy themselves late at night doing the unimportant, like watching TV, surfing the web, and overeating.

    For many, it’s easier to get things done in the morning because there are fewer distractions.

    The solution: Go to bed two hours earlier and wake up two hours earlier.

    If you can’t make the switch that easily, wake up fifteen minutes earlier every few days and build on that until you’ve reach two hours.

    Instead of staying up late staring at a screen, do yourself a favor and get some sleep so tomorrow you’re relaxed and ready for the day.

    2. Put your phone/alarm across the room.

    There are two problems with keeping your phone within reach while you sleep.

    First, you’re prone to check it. Science has shown screen time at night tricks our brains into thinking it’s daytime, which decreases levels of melatonin (the sleep chemical), making it harder to fall asleep.

    Second, the dreaded snooze button. When you fragment sleep by snoozing, you wake up feeling more tired than you did in the first place.

    Putting your phone across the room eliminates both issues. You’ll fall asleep faster without distractions and set yourself up for success in the morning, so you wake up and stay up.

    3. Gratitude first.

    Have you ever noticed after a rough morning it seems your whole day goes that way?

    You stub your toe first thing out of bed and then get stuck in a negative mindset you can’t escape.

    The best technique I use to prevent this is to say “thank you” as soon as I open my eyes.

    Doing this puts myself in position to notice the good in my life rather than let the bad things affect me.

    Start your morning with a positive attitude and put yourself on the path to a great day.

    4. Start with enjoyment.

    Some people thrive on rolling out of bed to bust out 100 pushups to start their day.

    For most people, this doesn’t work.

    Our body needs a chance to wake up. You’re still in a dream state anywhere from five to thirty minutes after waking.

    I like to do something that relaxes me into the day, like having tea while I read.

    Instead of rushing, a calm awakening helps transition your mind while your body adjusts, setting the rest of your day up for success.

    5. Avoid all news/media.

    This habit is hard for some to break. They feel it’s irresponsible to not stay informed about what’s happening in the world.

    But the news is downright depressing. It’s difficult to have a positive mindset when you start the day hearing about all the terrible things going on in the world.

    Yes, it’s good to stay informed, but not at the expense of your own well-being.

    Do yourself a favor and avoid all negative media in the morning. If you have to watch the news, wait until you get home from work.

    In terms of happier mornings, it’s the best decision you’ll ever make.

    6. Fuel your body.

    Our bodies are like cars. With the tank full, a car will save gas and run longer.

    After a night of sleep your body hasn’t had any fuel for hours.

    Drinking lots of water and eating high energy foods like berries or oatmeal helps wake up your internal organs to give you the energy you need for the day.

    Your body will tell you what it wants if you’re willing to listen. Work with your body rather than against it and your body will return the favor.

    7. Complete your most important task first.

    Dan Ariely, a leader in the field of time management, suggests our highest quality hours of production are the first two hours after waking.

    The problem is that most waste their most productive hours doing tedious tasks like checking email or frantically rushing to get ready.

    This concept changed my life. Instead of lying around doing nothing, I now spend the majority of my morning getting my #1 task of the day done.

    The best part is even if everything else goes wrong, you can rest assured knowing you still completed priority number one.

    8. Pick out clothes the night before.

    Tim Ferriss, author of The Four Hour Work Week, explains we only have a certain amount of willpower for making decisions each day before reaching “decision fatigue.”

    He says, “We have a finite amount of mental resources. The more decisions you rack up in one area, the fewer you can use on another.”

    By avoiding simple decisions in the morning, by picking clothes the night before and planning breakfast ahead, you’ll be more confident in making the bigger decisions that actually matter.

    9. Leave for work twenty minutes early.

    Best-case scenario: you show up early, your boss is impressed, and you’re able to relax into the day.

    By leaving early, you don’t have to worry about getting stuck in traffic. You can enjoy the ride and appreciate having a means of transportation to get to work.

    If you work from home, give yourself extra time to get into work mode. You’re still a professional; don’t wait until last second to rush into phone calls and sales meetings.

    Don’t ruin a perfectly good morning by waiting until last second to rush to work.

    Leave early, get there early, and observe how much better your day is without any needless rushing.

    Start Now

    You don’t need to be a morning person to take advantage of time before work and prepare yourself for the day ahead.

    Having a more productive, confident, and relaxing morning is about putting yourself in position to succeed.

    By making small changes like picking out my clothes before bed, leaving my phone across the room, and waking up earlier, I’ve created a habit of productive mornings with time still left over for watching the sunrise every day.

    With a little willpower and a few changes, you can turn the morning hours into the most enjoyable and productive part of your day.

    Woman relaxing in bed image via Shutterstock

  • How to Wake up Every Morning on Top of The World

    How to Wake up Every Morning on Top of The World

    “You get peace of mind not by thinking about it or imagining it, but by quietening and relaxing the restless mind.” ~Remez Sasson

    What’s the first thought that goes through your head when you wake up in the morning? Is it deliberate, or is it the default “Oh shi#$, it’s 6:00!”?

    If that’s how you start your day, then it’s likely your day will be filled with anxiety and stress. It’s not exactly the most productive mechanism for getting things done.

    Questions are quite powerful if used in the right way. (more…)

  • How to Develop a Strong Morning Practice to Start Your Day Well

    How to Develop a Strong Morning Practice to Start Your Day Well

    “Smile, breathe, and go slowly.” ~Thich Nhat Hanh

    Your mornings set the tone for the rest of the day. We all know this. If you get off to a bad start, oftentimes the rest of your day follows suit.

    The best way to combat this is to come up with a meaningful morning practice that acts as a buffer between getting up and starting your day, and puts you in the right headspace to go out and face the world. (Or do whatever it is you do, on a day-to-day basis.)

    It gives you a space in the morning where you know you can be mindful to help you strive for mindfulness for the rest of your day, and it also kick starts your body and mind.

    What is a Morning Practice?

    It can be as simple or as involved as you want it to be. I like to think of mine as a set of rituals. I get up, drink some water, and then do yoga and Shiva Nata. After that, I ground, center, and then meditate for five to ten minutes.

    Then I shower, get dressed, sit down at my desk, and do a daily one card tarot draw, recording it in my journal. After all of that, I can boot up the computer and write my words for the day.

    It sounds awfully involved when it’s listed like that. In actuality, it only takes thirty to sixty minutes, and it has enough factors that it can be tweaked depending on how I’m feeling in the morning and how much time I have to spend on it.

    You might notice that it includes not only physical activities, and not solely mental activities, either; it’s a good blend of both. It doesn’t do a lot of good to start the day mentally awake but with a stiff and sluggish body, and it doesn’t do any good to start the day with your body warmed up but your mind not. (more…)