Any decision for personal transformation begins with the choices we make at the start of each day. Developing positive morning habits can surely improve your overall well-being and set a positive tone for the rest of the day. So today, let’s explore five powerful morning habits that can transform your life in just 21 days.
Sensory awakening
This will engage your senses to gradually move from sleep to wakefulness. Immediately upon waking, spend few moments with your eyes closed, paying attention to the sound around you. Slowly open your eyes and take in the natural light, allowing your body to adjust to the awakening environment. Doing this kind of sensory awakening every day will stimulate the release of hormones like serotonin. It will put you into a positive mood and enhance your alertness. This morning routine of sensory awakening will also help to regulate your sleep pattern.
Spending 15 minutes on the mat
Once you motivate yourself to get on the mat, there are so many yogic techniques that you can do to energize yourself early in the morning. I would suggest three techniques. These are tratak, parvatasana, and vastrika. In tratak, you can do a simple technique like gazing at the candle flame for some time. This is not only good for strengthening your eyes in the morning, but it also improves your concentration.
Read, https://asana.com/resources/best-morning-routine
Sit in any meditative posture. Keep a candle stand at the distance of one hand from you. Now gently inhale and exhale and then close your eyes. Slowly open your eyes and start gazing at the candle’s flame. Look at the flame naturally. Don’t widen your eyes. The moment some water comes in your eyes, close your eyes. Now sit for some time. Focus on your breath. Then rub your palms. Make your palms warm and then cup your eyes. Open your eyes and look here and there, right, left, up and down, close, open, close, open. Do all that and then relax your hands.
For parvatasana, you can sit in any meditative pose, either sukhasana or padmasana with your back straight. The variation of this asana brings flexibility to your spine in the morning. It will also exercise your inactive waist zone. It will tone your belly muscles. Extend both the hands on your side gently while inhaling. Raise your both arms up at the top of your head and join your hands in namaste form.
Hold your hands for six seconds. This is upward pull and then slowly turn your palms outward and from the side bring your arms back to normal position. So this is one variation of parvatasana. Now the other variations could be once you join your hands above your head then go to the side, bend your, then inhale and bend on the right side.
Exhale, come back to the center. Inhale, go on the other side. Exhale, back to the center. Inhale, bend back. Exhale, bend forward. Inhale, come up again. Exhale, twist your spine. Inhale, come back. Exhale, twist your other side. Inhale, come back. So these are variations of parvatasana and it would help exercising the entire spine.
Vastrika is a pranayama which can really energize your entire body and mind. It would increase your vital lung capacity and oxygenate your body early to prepare you for the day ahead. Sit in any meditative posture, maybe sukhasana or padmasana. Keep both hands on your thighs, spine erect, look in front of you. Now focus on your breath.
First inhale and exhale normally and then forcefully inhale and exhale. When you are doing this try and move your abdominal muscles also in and out. So while exhaling stomach goes in, while inhaling stomach comes up. So this movement and fast breathing together really helps energizing your system.
Inspirational reading
This will fill your mind with positivity and motivation. Whether it is a quote or a passage from a book or affirmations, starting your day with such uplifting word can really be helpful. Every day choose some quote or some book that would be resonating in your mind. Take a few minutes each morning to read and reflect on an inspirational content. Reading such inspirational material in the morning actually triggers the release of hormone called as dopamine. This is a feel-good hormone. This will enhance your mood and motivate you for the whole day.
The one minute rule
The one minute rule is a simple but powerful habit. It involves tackling small tasks immediately. In this way you will be able to prevent procrastination, identify small tasks that take one minute or less to complete, like tidying up your workplace. When you complete such small tasks immediately, it will give you a sense of accomplishment. It will also improve your mood and boost your motivation. This habit also prevents the accumulation of minor stressful tasks. So at the end of the day it continues to improve overall well-being.
Connect with nature every day in the morning
Being with nature in the morning will bring a sense of amazing feeling. Spend time outdoors, maybe garden, park or simply observe sunrise. Allocate a few minutes each morning specially to connect with nature. Do activities like walking, meditating in open outdoor setting. Connecting with nature just improves your vitality. Exposure to natural light in the morning will also regulate your circadian rhythm and promote better sleep.
So include these five morning habits for 21 days and see the difference. You will find yourself more balanced and fulfilling life. Start these habits today and see positive outcome of these habits.