guest blog by Karen Dubs, Migraine Freedom coach
How you start and end your day makes a huge difference in your energy and overall health. By committing just 10 minutes first thing in the morning to your morning ritual, and again in the evening to your evening ritual, you can start your day feeling calm and energized and end it feeling peaceful and relaxed.
Consistency is the key to all change. For the next 5 days, challenge yourself to schedule 10 minutes in the morning to meditate, pray, practice yoga, journal or a combination that suits your personality.
At night, take another 10 minutes to contemplate the day with gratitude, set intentions for the next day, stretch, breathe, take a bath, journal, pray, meditate or a combination that suits you. Here are some ideas to get you started:
10-minute morning ritual (before you check your phone)…
1. Drink a big glass of filtered water to rehydrate (with lemon, if you like)
2. Use a few dabs or a spritz of orange or peppermint essential oils for energy and motivation
3. Take 3 deep breaths and set your intention
4. Practice 6 – 8 rounds of Sun Salutations
5. After your Sun Salutations, pause, breathe and reset your intentions
6. Drink a hot lemon water (or add fresh lemon or a drop of lemon and ginger essential oils)
7. Make a breakfast smoothie (in a mason jar to-go if you’re commuting to work)
8. Don’t forget to fill a large glass or stainless steel water bottle before you head out. You can add a few drops of essential oils or a slice of lemon (glass only).
10-minute evening ritual (after you shut down your phone for the night)…
1. Journal about gratitude, your intention or “one word”
2. Dab on a few drops of Serenity or lavender essential oil
3. Take a few deep breaths and contemplate how you feel and what you might do tomorrow to feel your best
Pssst….want to give sun salutations a try right now? Do it alongside Karen in this video she made to show us how:
Extra Tips:
Before you go to bed, make prep smoothie ingredients or chia pudding for your next morning’s breakfast
Turn off your phone 1 – 2 hours before bed or use blue-blocking glasses
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About Karen:
Karen Dubs is an INN certified health coach experienced at guiding motivated individuals to achieve their health goals – whether that is waking up with more energy each day or competing at the Olympics!
Fantastic post!! I love these rituals, and definitely need to put more into practice for my everyday routines! I’m really going to have to put a focus on that morning ritual!! Thanks for the great inspiration!
Great list! I have my own morning and evening routines, but this is a great starting place for those who are just learning to incorporate this into their lives.
Whats your FAVORITE part of your routine Mira?
Thanks, April! Just posting this inspired me to try something new this week – good to reset once in a while.
What a wonderful post. I have a question. I meditate each night to help me sleep. Would you suggest my meditating in the morning as well? Anyway, great post!!! Thank you so much for sharing!
Hey, that’s fantastic that you’ve been able to make that a habit! Have you noticed it is easier to get to sleep? A lot of people love a short meditation in the morning (~5min). How about try it for a week and see if it suits you?
For me personally, my favorite time is a mid-day reset but frankly, I’m happy if I get it in somewhere during the day.
I will be surely taking this 5 day challenge. Sounds very beneficial for the overall health. ✔
These are some lovely ideas of ways to ease yourself into and out of the day. I really need to think about more things before reaching for my phone to start the day.
I’ve never really had a morning ritual which is terrible. I agree that water and pleasant fragrances are a great way to start the day.
I have a great routine. I get up and feed and water my pets. Then I get some coffee and read my news feed!
I love challenges. This is a good one. I’m in.
Dabbing yourself in lavendar oil is always a good idea. It helps keep you calm and start your day off right.
i never heard of sun salutations. Thats really interesting to know!