How often do you find yourself stressed out, exhausted, or overwhelmed at the end of the day? Creating a mindful evening routine is a simple way to calm down, relax, and shift your focus away from your workday. By creating a mindful evening routine, you’ll improve your quality of sleep, boost your overall wellbeing, and wake up feeling refreshed and ready for another day!

What is a mindful evening routine?

A bedtime routine is a set of actions performed at the same time each evening. These may include a warm bath, reading a book, writing in a journal, meditating, or listening to music. By incorporating mindfulness activities like these into your daily life, you can create a more relaxed evening and a restful night’s sleep.

Why are bedtime routines important?

The way you spend your evenings has a huge impact on your life. A mindful evening routine is often overlooked due to busy schedules and chaotic lifestyles. It’s important for your long-term physical health and mental wellbeing to carve out some time each night to relax, unwind, and de-stress.

A consistent bedtime routine gives us a chance to reflect on our experiences throughout the day and plan for tomorrow. A mindful evening routine helps you clear your head and cultivate a calm mind. This is especially important if you often feel anxious about tomorrow’s workload or have too much on your mind.

Mindfulness rituals also have profound effects on other aspects of our lives. They improve our ability to focus, concentrate, remember things, pay attention, and make better decisions. They help us manage stress, anxiety, depression, and insomnia. They give us tools to cope with difficult situations and emotions. They help us stay grounded when we feel overwhelmed by life. They help us find joy and peace in the little moments.

Creating a mindful evening routine is one of the easiest ways to start implementing a healthier lifestyle. If you’re looking to improve your health and wellness, try adding some mindfulness activities to your nightly routine.

Why mindfulness?

Mindfulness is an ancient practice that teaches us to focus on what we are doing right now. We can also apply this concept to our daily routines. When we are mindful, we are aware of all aspects of our life, including our thoughts, feelings, actions, words, and surroundings. Mindfulness helps us to become more present and enjoy life.

How long should my nighttime routine last?

Your bedtime routine should be flexible enough to fit around your personal needs. The best way to find out what works best for you is by experimenting. Start with a short mindfulness routine of around 15 minutes and gradually build it up from there.

How to create a mindful night routine

A mindful evening routine is often neglected due to busy schedules and hectic lifestyles. But there are several simple steps you can incorporate into your daily routine to create a relaxing and rejuvenating evening ritual. If you’re feeling overwhelmed by the amount of things you need to do at the end of your day, try out just one of the following tips. Incorporate one or more of the following tips into your evening routine to improve your mindfulness and create a peaceful and calming environment before going to bed.

1. Create a cozy and peaceful Space

Creating a clean, clutter-free and cozy space will be helpful to unwind and relax after a stressful day. Even though it will require some work and effort, a cozy place will allow you to enjoy some peace and quiet and put your mind at ease. Before settling down for the night, make sure your space is clean and organized.

Creating a calming atmosphere around your bedroom can be helpful when trying to fall asleep. Keep clutter out of sight and use only items that make you feel comfortable and relaxed. Create a cozy space where you can retreat to whenever you want to wind down.

2. Lower the lights

Light plays an important role in our circadian rhythms. During the day, we need bright light to help us wake up and stay awake. At night, we need less light to get ready for sleep. Dimming the lights at night helps us fall asleep easier and encourages mindfulness, relaxation, and restorative sleep. Consider switching off lights and using candles instead to create a super soothing ambiance that calms the mind.

3. Aromatherapy

Scent is a powerful tool that can help you relax and unwind and diffusing essential oils is a calming ritual that has been used for thousands of years. You can diffuse these scents in your bedroom or living room. Diffusers are great if you want to diffuse essential oils into the air without burning them with incense. Sleep sprays are another option. They contain natural ingredients that promote relaxation and calmness. Choose a fragrance that evokes feelings of comfort, safety, love, and tranquility. Lavender oil is one of the best known fragrances to promote relaxation and reduce anxiety.

4. Exercise

Exercise helps us to relax and de-stress after a long day. Even if you don’t feel like doing anything, getting your body active for a few minutes will benefit you. Yoga, Pilates, running, swimming, walking, cycling, dancing–whatever activity appeals to you, just do it! If you prefer to stretch, try a few stretches before going to bed. A simple breathing exercise can also help you relax and prepare yourself for a good night’s rest.

Exercise releases endorphins (hormones) that make you happy and give you energy. It’s recommended that you exercise 30 minutes before going to bed. However, if you tend to feel anxious while exercising, you may want to do it later in the day.

The benefits of exercise extend beyond physical health. Regular exercise can improve mood and mental clarity. It can also boost self-esteem and confidence. About 20-30 minutes of light exercise every day will help your body get rid of toxins and keep your mind sharp. If you have more time, try doing an hour of exercise every day.

5. Turn off electronics

Screen time before bed can disrupt our sleep and disturb our minds. Blue light emitted from our devices disrupts our circadian rhythm. Electronics emit electromagnetic frequencies that may also disrupt your sleep patterns. If you’re using electronics such as computers, TVs, tablets, smartphones, etc., turn them off at least two hours before bed. This will allow your brain to rest and recharge in a more calming and soothing environment.

6. Read a book

Reading is a great way to relax and unwind before bed. Reading a good book before bed will help you drift off to sleep faster and better than if you were watching TV or playing video game. If you have trouble falling asleep, try reading something that makes you feel good. If you are short on time, consider reading a few inspiring quotes or a poem.

7. Spend time outside

Nature sounds such as birds singing, rain falling, waves crashing, and wind blowing can help you relax. These sounds can also help you fall back to sleep more quickly. If you live near a park or forest, go outside and listen to the sounds of nature.

8. Practice gratitude

It’s easy to feel like life is too busy to practice gratitude, but it doesn’t take long before you realize just how important it is to cultivate this attitude. The first step toward practicing gratitude is acknowledging what you already have in your life. Take a few minutes to mentally or physically list the big and small things you feel thankful for. Alternatively, you can reflect on your day and find three events that you feel grateful for experiencing.

9. Journaling

Journaling is a great way to sit quietly and reflect on what happened during the day. What did you accomplish? How was your week? Did anything stand out as particularly challenging or rewarding? Journaling allows you to process your emotions and thoughts without judgment. It’s a great way to clear your head and gain perspective.

10. Meditation

Meditation is an ancient practice that helps us to focus on the present moment and clear away negative emotions. It helps us to let go of any negativity or stress we have accumulated during the day. A meditation practice can help you calm your nervous system and prepare you for a restful night’s sleep. Bedtime meditation techniques include deep breathing exercises, guided imagery, mantra repetition, progressive relaxation, and mindfulness meditation. There are many different forms of meditation, but they all aim to achieve the same goal: to focus on one thing while letting go of everything else.

11. Brew tea

Making a cup of herbal tea helps relax before bed and get ready for a great night’s sleep. Lavender, chamomile, valerian root and passion flower are all calming ingredients that can help you relax and get ready for sleep. An evening tea ritual can also be an opportunity to reflect on your day and plan for tomorrow.

12. Take a warm bath

Taking a warm bath is one of the most effective relaxation techniques and it has been used for centuries to relieve muscle pain and relax muscles. A warm bath is one of the best ways to decompress after a long day at work, especially if you add bath salts or calming essential oils to the bath water. The water provides a sense of comfort and calmness and it helps reduce stress levels and improves mood. If you don’t have access to a bathtub, try taking a hot shower instead. The heat from the water will feel just as relaxing.

13. Listen to music

Music can encourage relaxation and improve restful sleep. It also reduces anxiety, boosts mood, and even improves memory recall. It doesn’t matter what kind of music you listen to, so long as it calms you down. Close your eyes, put on headphones, and listen to whatever type of music you enjoy. Let it distract you from your thoughts and calm you down. If you’re wanting to use music to help you fall asleep, try listening to white noise, like rain or ocean waves. White noise masks other noises and can help you fall asleep faster. If you’re looking for something relaxing, try listening to soft instrumental music, like piano, guitar, violin, flute, or harp.

14. Practice yoga

Yoga is a great way to mindfully stretch, breathe and relax.Yoga is a great form of exercise, and it has been proven to improve flexibility, range of motion, muscle tone, and overall health. It can also help you stay calm throughout difficult situations. Just a few minutes of mindful movement and deep breathing is a great way to wind down from a stressful day and can reduce worries and anxiety. There are specific yoga poses and breathing exercises that can help you relax before bed and prepare for a good night’s rest.

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Movement is an essential part of a healthy lifestyle. It helps us stay strong and flexible, and it can also be a great way to relieve stress. But not all movement is created equal. In this article, we’ll explore what mindful movement is and how you can add it to your health and wellness routine.

What Is Mindful Movement?

Mindful movement is an approach to exercise that focuses on being present in the moment. It’s all about being aware of your body and its surroundings, as well as moving in a manner that is both safe and healthy for you. Mindful movement activities range from attending a yoga class to taking a stroll in nature. The most crucial element is focusing on your body and breath while you move rather than letting your thoughts wander.

Healthy Mind Healthy Body: 3 Benefits of Mindful Movement

Here are three benefits of mindful movement:

1. Reduces Stress

The fight-or-flight response is activated when you’re stressed. In this state, your heart rate and blood pressure rise, and your muscles tense up.[*] Mindful movement can help you relax and reduce stress. A study of 25 patients with multiple sclerosis found that mindful movement helped reduce stress and pain and improve relationships, walking, and sleep quality.[*]

2. Improves Sleep and Relaxation

Some research suggests that practicing mindful movement before bed can help you fall asleep faster and have a more restful sleep.[*] Practice mindful movement before bed to wind down from your day. You may be surprised at how much better you sleep!

3. Improves Quality of Life

A mindful approach to movement may not only improve your health but may also enhance your quality of life. According to one study, breast cancer survivors who completed a Mindful Movement Program had a better quality of life.[*]

Why Is Mindful Movement Important?

Mindful movement is beneficial because it helps you stay healthy physically and mentally. When you pay attention to your movement you are more likely to engage in physical activity and ensure that you use good form rather than overdoing it.[*] This can help you avoid injuries and reduce stress and anxiety. When you focus on your body and breath, it’s easier to put other worries aside, resulting in a calmer mind.

How Can You Incorporate Mindful Movement Into Your Life?

There are several methods to incorporate mindful movement into your daily routine. Here are a few strategies to get you started:

1. Walking Outside

Walking outdoors is a great way to get some fresh air and move your body. Pay attention to the sights, sounds, and smells around you as you walk. If your mind starts to wander, gently bring it back to the present moment.

2. Yoga

Yoga is a popular form of mindful movement that you can do at home or in a studio. There are many different types of yoga, so find one that’s right for you. Try to focus on your breath and body as you move through the poses.

3. Qigong

Qigong is a Chinese martial art that involves moving the body in specific ways while focusing on the breath.[*] Qigong improves balance, flexibility, and strength. Qigong classes and videos are available online if you’d like to learn more about this practice.

4. Tai Chi

Tai Chi is a Chinese martial art that has been practiced for hundreds of years and offers many benefits.[*] Some Tai Chi styles are faster than others, yet they all emphasize the same idea: focused breathing as you move from one posture to the next. You may find Tai Chi courses online.

5. Mindful Swimming

If you enjoy relaxing in the water, you’ll love mindful swimming. This is a great way to get some cardio while also focusing on your breath and movement. Start slowly and focus on your technique. As you become more comfortable, you can increase your speed. Here are a few things to keep in mind:

• Start with a gentle breaststroke or sidestroke.
• Use smooth, even strokes.
• Pay attention to your breath and movement.
• Focus on the sensation of the water moving over your body.

6. Lifting Weights

One of the best ways to keep your mind and body healthy is by lifting weights.[*] Mindful weight lifting can help you concentrate on proper form, avoid injuries, and achieve your fitness goals. To get a greater result from your strength training, take it slow and concentrate on small isometric exercises. For instance, holding a bicep curl for five seconds and then slowly releasing it is more effective than quickly lifting and lowering the weight. You can also try other exercises such as tricep kickbacks, chest presses, squats, and shoulder shrugs.

Final Thoughts About Mindful Movement

Practicing mindful movement can help you live a healthier life. It can be a great way to reduce stress, enhance your mental health, and increase your physical activity level. By being more aware of your body and its movement, you can become more in tune with your own physical and emotional needs. In turn, this may help you to make better choices about your health and wellbeing.

Author Bio
Dawn Chambers, PT, DPT is a private practice physical therapist and wellness blogger. She is passionate about women’s health and wellness and a self-proclaimed “outdoorsy girly girl”. When she is not working, you can find her playing tennis, hiking, playing golf, and practicing self-care.

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A great way to learn more about yourself is to write down your thoughts, feelings, and emotions in a journal. Writing helps us slow down into a state of mindful awareness, where we can focus on what matters most to us in the present moment. It’s also a great practice to create perspective, facilitate self-reflection, and cultivate inner peace. Yet writing and self-reflection can be difficult at times because of the many distractions around us. To make this process easier, try using some mindful journal prompts to guide you through the process.

Why consider journaling?

There are many great benefits of journaling, especially when practiced with mindfulness and an intention for self-discovery and self-reflection. Journaling is a great way to reflect on life events and experiences, spark insight into what makes us happy, and gain clarity on our habits and life goals.

Journaling can also help us become more aware of ourselves and our emotions. When we take time to reflect on our feelings, actions, emotions, and thoughts, we can better understand who we are and why we do things. This understanding will allow us to grow and develop into people who have greater awareness and compassion towards others.

You don’t have to write long essays or elaborate stories. Simply jotting down your thoughts in a journal will provide you with valuable insights into yourself. Journaling is an excellent tool to help us gain clarity on our goals and dreams. It is a great way to take stock of where we are now and where we want to be. It will give us insight into our strengths and weaknesses.

Journaling has also been shown to improve mental health, reduce stress, increase happiness, and promote emotional well-being.

What is meditative journaling?

Mindful or meditative journaling is a focused writing process to help us focus on the current state of our thoughts, feelings, emotions, and actions. Mindful journaling is a process of writing about experiences in an honest, nonjudgmental way. Your journaling sessions can teach you how to live life fully and deeply, and gain insight into our own strengths and weaknesses. It is a simple yet profound technique used to improve our mental and emotional wellbeing.

Mindful journaling is not meant to replace other forms of therapy, but rather to complement them.

Is journaling a mindfulness activity?

Yes! Journaling is a form of mindfulness because it requires us to pay attention to our inner world. Journaling helps us reflect on our current thoughts, feelings, and experiences.

Mindfulness is defined as paying attention without judgment, on purpose, and in the present moment. When we pay attention to our internal experience, we learn to recognize patterns that perpetuate stress and unhappiness. We notice our thoughts and feelings, and then choose whether to act upon them or let them go. Mindful journaling can be a form of meditation that allows us to deeply focus on our thoughts, feelings, and behaviors without judgment.

What are mindfulness journal prompts?

Mindfulness journal prompts are simple questions designed to encourage people to reflect on their experiences, feelings, and thoughts. They are an effective tool for helping individuals develop mindfulness skills by observing and noticing patterns in their emotions and behaviors. They gain insight into their strengths and weaknesses, and begin to understand why they feel the way they do.

Why are journal prompts helpful?

If you are not a good writer or not used to daily journaling, reading one or more mindful journal prompts can help get started. When starting out, journal prompts can be very useful because they give you structure and focus. Prompts also encourage deeper self-reflection by asking specific questions about your life. Asking yourself questions will help you uncover your deeper truths and motivations. The goal isn’t to come up with perfect answers, but to simply acknowledge your thoughts and feelings.

How to use mindful journaling prompts

You can use journal prompts as much or as little as you’d like for mindful journaling. You may wish to use a set list of 2-5 journal prompts every day to create structure and focus. Or you could choose to answer a new writing prompt each day, or only reference them when you feel stuck or uninspired. You can write succinct answers to the prompts or you can continue your journaling after completing the prompts. Choose the prompts that create the most focused attention in your writing and encourage you to write regularly. With a few mindful journaling prompts, you can find more ease, peace, and joy in your daily journaling.

Mindfulness journal prompts

Note: I have written these prompts to be used for journaling at the end of your day. If you prefer to journal in the mornings, these can easily be changed by substituting today with yesterday and tomorrow with today.

1. What is the strongest feeling I am experiencing right now?
2. Is there any part of my body that feels unusually tight, tense, or sore? What feelings arise from this discomfort?
3. What story I am telling myself right now? Is this story helpful and true? If not, how can I rewrite it?
4. What am I most grateful for today? How can I express this gratitude?
5. What are three positive things that happened today?
6. What is bringing up fear, anger, frustration, or worry in my life? What can I do to change, transform, or shift these negative emotions or thoughts?
7. Was there a difficult thought or emotion that came up for me today? How did I respond to this?
8. What made me smile today? What was the happiest moment of my day?
9. What made me feel alive, excited and fulfilled today?
10. What things in my day created the most stress or anxiety?
11. What was the most important thing I accomplished or made progress on today?
12. What did I learn or discover today? What was the greatest lesson learned today?
13. Did anything surprise or delight me today?
14. Is there something from the day that I would I like to change? What changes could I try tomorrow?
15. What is the best thing that happened to me today?
16. What is the worst thing that happened to me today? What could I do differently tomorrow?
17. What am I looking forward to tomorrow?
18. What might challenge me tomorrow?
19. How can I approach tomorrow with a sense of ease and wonder?

Tips for journaling with a prompts list

• Journaling should be done when you are most alert. You’ll get better results if you write when you are focused and energized, then when you feel tired and dull.
• Consider practicing meditation, yoga poses, pranayama, or other form of exercise before starting your journaling session. This will bring you into a more relaxed, mindful and focused space to reflect and write.
• Start small. Try one question per day and just write a few sentences. Once you feel comfortable with the process, answer more questions and expand your writing time.
• Don’t worry about grammar or spelling. Just write whatever comes to mind without censoring or trying to be perfect.
• Write about what you’re feeling. It’s okay to feel angry, sad, happy, frustrated, confused, etc. Try not to criticize or judge yourself—simply document what is present for you at the moment.
• Date your entries. This will give you a sense of continuity and help you remember what you were thinking and feeling at various points in your life.
•  Set aside specific times each week to write in your journal. You can set alarms on your phone so you won’t forget to complete your mindfulness journaling.
•  Review your entries regularly. The act of reviewing your journal entries helps you identify patterns in your behavior and thought processes.
• When you have completed your daily journaling exercise, take time to reflect on what you’ve written.
• Occasionally, check in with yourself to note the effects of your journaling practice on your daily life.

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The new year is a natural time to pause and think about what we might want to change in the year ahead. Before setting new year’s resolutions and goals, it’s important to take some time to reflect on what went well last year, as well as what didn’t go quite as planned. Mindful journaling is an excellent tool to reflect on what worked and what didn’t, discover our deeper desires and dreams, and make new goals and intentions. Accessing a list of mindful journaling prompts can be a fun and powerful way to find the clarity, insight, and ease for a new year’s journaling and goal setting practice.

Why use mindful journaling?

Journaling can be a powerful tool to support a mindfulness, yoga or meditation practice. It helps us to focus on the things we need to improve upon, and it also allows us to see ourselves clearly. When we write about our experiences, we gain insight into who we are and what we value. This can be incredibly useful in reflecting on the past year, and helping us decide about our future. Journaling is a great way to figure out what our growth opportunities and goals should be. It’s also a great way to make sure we don’t forget about them when they come around again next year!

Mindful journaling prompts for the New Year

We’ve broken down our list of mindful journaling prompts into two categories, reflecting on the past and looking to the year ahead. We recommend choosing a handful of writing prompts from both to guide your New Year’s journaling. After you’ve selected your list of questions to focus on, plan a time to sit down for your journaling session. Make sure there will be no distractions, and feel free to create a ritual by lighting candles, playing music, burning incense, chanting mantras, or maybe even a fire ceremony. You might want to start with a meditation or yoga practice to help ground and center yourself before writing.

12 Prompts to reflect on the past year

Reflecting on the past is an excellent way to get yourself thinking about what has been going well and what hasn’t. You may have made progress in certain areas of your life, but if you’re feeling stuck or unhappy with something, this is the perfect time to look back at the last year with compassion, curiosity and mindfulness.

1. What were my biggest successes in the last year? What goals did I achieve?
2. What challenges did I face last year? How did I overcome them?
3. What changes did I make in my life last year? How did they affect me?
4. What word best summarizes this last year? Why?
5. What is something that has helped me grow this year?
6. What were my biggest lessons from last year?
7. How did my yoga and meditation practice grow over this past year?
8. What do I want to remember most from this year? What is my favorite memory?
9. What is my happiest moment of the year? What is my saddest moment?
10. Was there anything that I perceived as a failure but now can perceive as a gift?
11. Who inspired me the most this year and why?
12. Who encouraged or supported me the most this year?

14 Prompts to look ahead to the new year

Mindfully journaling about the year ahead is a great way to help you set goals and aspirations for the coming year. If you’ve already written your goals, you can review those and add additional ones. If you have written nothing down yet, now is a great time to mindfully reflect on your thoughts and feelings for the year ahead.

1. What things do I want to learn or experience in the next year?
2. What are my hopes and dreams for the next year?
3. What are my most significant weaknesses, and what can I do to improve them?
4. What can I do this year to bring me closer to my ideal life?
5. What are my top fears and concerns for the next year? How are these fears holding me back?
6. What can I do to become more present and mindful in my life?
7. What can I do or change to create more joy, happiness and peace in my life?
8. What will bring me an increased sense of calmness, contentment, and spirituality?
9. What will bring me deeper compassion, connection, and understanding?
10. Who do I need to forgive and where do I need to let go of anger, frustration and resentment?
11. Are there any bad habits I want to change? What good habits would I like to start this new year?
12. Are there any self-care, health and wellness practices I’d like to try this year?
13. What would make my life more fulfilling and rewarding?
14. What would bring me greater wisdom and insight?

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I can still hear the voices of my older relatives and my elementary school teachers telling me “be disciplined”, “keep at it”, to give time and energy towards what we want. As a young, impressionable child, I believed all those things because well, they made sense. They worked. And honestly, I felt like it’s the only way to flourish.

I didn’t grow up considering any other path. I pushed and hustled my way through my goals, reminding myself of the rewards I’ll reap from imbibing discipline deep into my veins — and it has led me to good things: a degree from a good university, a stable job, promotions year after year, and so on. I achieved a lot of what society would consider as success.

Allowing my life to be led by discipline, it urged me towards a path of (perceived) stability and (societally approved) security, alright, but… There came a time when I felt like something was missing, that however it is I’m living is no longer enough. I started being restless as I looked for something else, something that did not need to be forced or pushed… Something that came naturally for me. This was when I started my love affair with the concept of devotion.

Here are the top three ways I injected self-devotion into my life:

1. I consciously live from the heart

As opposed to what others think, living from your heart doesn’t mean being flaky, or unreliable, or emotional 24/7. It’s about listening to what your emotions, your body and your soul has to say… And accepting what needs to come up. Without having to rationalise and intellectualise everything.

This means living life, creating, and engaging with others in a way that’s from being centered in your body. It’s about allowing the different emotions and sensations to simply course through you until it has been recognised (and it dissipates).

And from this grounded place where every part of your being is acknowledged, you’ll feel a surge of compassion constantly arise from deep within you. You’ll be more radiant and naturally have more patience and deeper understanding for people.

Questions to activate this in the moment:

• How can I be more compassionate?
• What is triggering this course of action?
• Can I sit with this emotion and see what comes up?

“If you want others to be happy, practice compassion. If you want to be happy, practice compassion.” – Dalai Lama

2. I redefined concepts to align to heart-centered living

As I consciously live from my heart, I notice how my mind’s coming up with ironclad reasons for why I’m not living a “proper” life. At first, I thought it was simply because I wasn’t used to listening to my body for what I truly desire to have and do in the moment. But as time passes by, I realise that there are truly a lot of things I’ve learned that are outdated for where I am in my journey.

For one thing, I have a different definition of what success is. I used to think that success is a checklist and everyone has the same items to check off. Now, I see success as whatever I define it to be. I don’t even use the word as much anymore. What I prefer to measure is my level of presence in everything I do rather than chase an ideal that I know isn’t for me.

Another thing is that I have grown to make decisions based on expansion and potentiality. Instead of waiting for things to happen before moving forward, I tap into my innate tendency to play and imagine. I ask myself, “What option makes me feel the most expansive?” To be honest, it was a hit and miss when I first started doing this. But the more I treated life as an experiment, it became easier for me to connect to what feels most true.

Questions to activate this in the moment:

• What voices tell me I can’t live life from the heart?
• Am I open to new paths and ideas to experiment with?
• How can you add more play in your life?

3. I took care of my body like I never did before

I found that a lot of my emotional turmoil and reactive states stemmed from not feeling good with my physical body — may it be because of my (recently ended) decade-long battle with eczema, my 20-lb weight gain months before my wedding or my too acidic blood chemistry. It was quite some time before I fully realised and accepted this as true for me. But once I did, it was always an onwards and upwards progress from then on. Gradual but forward.

Again, I treated things as experiments, detaching myself from the result and just feeling into how certain foods or exercise modalities make me feel. If it makes me feel alive, then I do it a second time. If it doesn’t and it’s a strong no for me, I completely cast it off from my list. I do that with options I have on the daily — on what to eat for dinner, what kind of exercise video to play for the day, how to best ground myself when I get restless and emotional. It goes on and on, and I’ve grown to love the process, even before I got the results.

Questions to activate this in the moment:

• How does my body feel right now?
• When was the last time I felt alive?
• Can I add more activities like that in my daily routine?

“Your body isn’t a temple, it’s a home you’ll live in forever. Take care of it.” – Colin Wright

The steps above are the ones that I keep going back to and have helped me reach a level of purpose that I could have never imagined for myself. Self-devotion is an evolutionary practice. It’s what humanity is craving to have in its core. It’s an act of refusal to be shackled by societal rules yet again, especially after millenia of being provided with strict blueprints on how to live life. Self-devotion is you coming back to you. Are you ready to receive yourself in this way?

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Many people struggle with getting motivated to start their day off with a sense of mindfulness, calm, groundedness, and ease. There are plenty of reasons why this happens. Some people simply don’t know where to begin. Others may not know what to do or how to start. Still, others may feel too tired to even think about starting something new. Whatever the reason, there are several simple steps you can take to motivate yourself to create a more mindful morning.

What is mindfulness?

Mindfulness is a quality of awareness that recognizes the present moment, including thoughts, feelings, sensations, and perceptions. It focuses on the here and now, rather than being caught up in past or future events. Mindfulness helps us to live in the present. It is a skill that can be learned and cultivated over time.

Mindfulness is a term used to describe being aware of one’s thoughts, feelings, sensations, and actions. Mindfulness is the awareness that arises through paying attention on purpose, in the present moment, and without criticism or judgment. It involves being fully engaged in the here and now, rather than getting lost in thought or daydreaming.

Benefits of a mindful morning ritual

Mindful mornings are a great way to start your day off on a positive note. Being mindful helps you live in the present moment and appreciate all that exists around you. A mindful morning ritual can boost your energy and make you feel calmer and more centered throughout the day. You will be more productive and motivated. Your mind will be primed for positive thinking and creativity.

Being fully aware of where you are right now will allow you to make decisions based on reality rather than emotion. This allows you to act from a place of wisdom rather than fear. Plus, research has associated the regular practice of mindfulness with increased memory, focus and concentration and decreased emotional reactivity.

How to create a mindful morning routine

A mindfulness routine doesn’t have to be complicated or require too much extra time. If you’re looking to create a more mindful morning, try starting small. Start by setting aside just 5 minutes each morning to practice a mindful morning task or technique. Start with one thing at a time. Don’t overwhelm yourself trying to fit everything in right away. Just pick one aspect of your daily routine and see how it goes. Then slowly build from there. Try to add another small thing to your routine to make it more meaningful.

If you are having trouble motivating yourself in the morning, try to remember the last time you felt truly excited about your day. What was it that made you feel like you couldn’t wait to get going? Try to recreate those thoughts and feelings as you go to bed and right when you wake up.

10 ways to make your mornings more mindful

To-do lists can feel a bit overwhelming from time to time. Sometimes it seems like the more you get done, the longer your list gets, and prioritizing what to do can feel like a herculean task. But how many of those items on your to-do list are actually serving you? Rarely do we bother to think about what we could do for ourselves. If you don’t take care of yourself, everything else gets harder. I’ve found five essential things to put on my to-do list that make my days more mindful, productive, and healthy.

1. Get enough quality sleep.

The success in cultivating mindfulness in the morning rests on a foundation of having enough sleep and a nourishing nightly ritual. Waking up rested and refreshed allows you to have the mental clarity, physical energy, and motivation to incorporate mindful moments as you get ready for your day.

2. Wake up early.

Try waking up 5–15 minutes before you need to leave for school or work to create space for more mindfulness in your morning. It will be very difficult to add to your morning routine if you don’t start by adding a bit of extra time. Plus, by not rushing through your morning, you might find yourself feeling more energized, less stressed, and ready to take on the day. If you wake up late, you will create a frantic mental state and an unproductive mindset, which makes it harder to stay focused and calm throughout the rest of the day.

3. Set an intention or goal.

Get clear on what you want to achieve by adding more mindfulness to your morning. Setting some kind of intention, affirmation or goal provides enthusiasm, motivation and to get out of bed and start your day on the right foot.

4. Do something slowly with your full attention.

The quickest and easiest way to add some mindfulness to your morning is to hack your existing routine. You can practice mindful awareness as you make your bed, brush your teeth, drink a cup of coffee or tea, or eat your breakfast. Whatever task you choose, work on slowing down, focusing all of attention on your breath, body movements and other senses as you do this task.

5. Move your body.

Carve out at least a few minutes to move your body every single morning, especially if you work a desk job. Go for a walk, do a 10-minute yoga sequence, attend a full hour-long class at your local studio… it doesn’t matter how you do it, just get up and get moving. Regular movement can help you maintain a healthy weight, fight off heart disease, maintain low levels of cholesterol, keep your blood sugar down, and so much more.

6. Take a breather.

Adding five to ten minutes of meditation to your morning routine is ideal, but even taking time throughout the day to focus on your breath can be extremely powerful in helping you reduce stress and manage anxiety. Next time you are in a long line at the grocery store or stuck in traffic, rather than stressing about the wait, use the pause as an opportunity to connect to your breath. Even if you are having a busy morning, taking time for a few deep breaths can make all the difference between being able to handle whatever comes next with ease versus getting overwhelmed. You can experiment with the different types of yogic breathing exercises to bring more energy or inner-calm to the start of your day.

7. Practice gratitude.

Gratitude has been scientifically proven to lead to healthier relationships, better physical health, better psychological health, higher empathy, lower aggression, better sleep, higher self-esteem, and more mental strength. So whether you start keeping a gratitude journal or just pause for a moment in the morning to remind yourself what you are grateful for, gratitude should absolutely be on your daily to-do list.

8. Spend time in contemplation.

How often do you sit down with no other agenda than to sit and contemplate? We are always moving, doing, and acting, often with little or no time spent considering why. By giving yourself just five minutes to sit with your thoughts, you can bring intention to everything you do. Ask yourself questions like, “What do I need?” and “Are my thoughts and actions helpful?” When you contemplate questions like these, you clear the way for more meaningful and focused behaviors.

9. Embrace silence.

Recent studies have shown that silence can be incredibly beneficial for our brains and bodies. By adding silence to our morning routine, we are giving our brain some much needed TLC. I like to wake up before the rest of my household every morning and sit with a cup of tea and a journal, just contemplating in silence and writing anything down that might pop up. I know others who prefer to sit in silence for a few minutes before going to bed. Even just showering in silence instead of playing music can be a worthwhile change to try. Adding just a bit of quiet time to your morning can make all the difference to your day!

10. Practice kindness and compassion.

Being compassionate for yourself or another person can be a form of mindfulness. The first step of compassion and kindness is attuning to the feelings of yourself or another person. The more present you can become to these feelings, the more understanding, acceptance, tenderness, kindness, and love you can bring towards your expression of compassion.

Practice every day

I created this list as a framework. It has a few general ideas of ways to improve your day every day, but don’t become obsessed with trying to follow this (or any) to-do list. Every day is different and we are all imperfect beings, so take it day by day and minute by minute. While I think this to-do list can be extremely powerful if practiced every day, the real goal is to learn to take care of yourself and carve out a little bit of time every morning to do things that make you a happier and healthier person.

What activities or practices would you add to this list? How has creating a mindful morning routine improved your life? Share them in the comments below!

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