Some of us just aren’t morning people. I never was, and to be honest, I still am not. However, over the years I have developed a self-care routine that has totally transformed my mornings.
The a.m. is an important time of day. It is when we are at our most spiritual, it is when we can start entirely fresh, and it sets the tone for the rest of our day.
We should all strive to set some time aside for ourselves. Yes, even if that means 5 a.m. on a Tuesday morning (with a jam-packed day ahead of us) knowing there won’t be time later. There is truly no excuse to neglect ourselves. I live by the the saying, “you can’t pour from an empty cup.”
Filling up your cup means taking care of yourself, serving yourself, so that you may serve others to the best of your ability. For me, that means keeping a healthy morning routine so that I feel I am starting my day on the right foot.
The idea occurred to me to share some of my daily a.m. rituals for those of you that feel like you may not have enough structure in your morning routine, (or perhaps it feels like you don’t have one at all).
I have found that setting a strong foundation as soon as I wake up is key to staying upbeat, healthy and productive throughout the rest of the day.
Here is my morning in a nutshell: from my 6 a.m. rising time until noon.
6 am – Rise & Shine
Did I lose you already? Haha, trust me, a few years ago I would’ve rather died a thousand deaths than intentionally gotten up at 6, but now I love waking up with the sun.
Seriously! It adds so much extra time to my day and allows me to sip coffee and cuddle with my pups just a little longer than I should! 😉
In Ayurveda, it is advised to follow the cycles of the sun. In Vedic spirituality, the sun is revered as the source of all life. I find that if I sleep in later than 6:30, I actually end up groggier and more tired throughout the day.
I try to get 7-8 hours of quality sleep each night. To assist with this, I drink golden milk or herbal tea at night to wind down, and sleep with an eye mask on to block out light and get deeper sleep.
Tongue Scraping
The first thing I do when I wake up in the morning is scrape my tongue. Hold up, do what to my what?
Don’t worry. Tongue scraping is an Ayurvedic practice that rids the body of toxins. Have you ever noticed that yucky white film you get on your tongue, particularly in the morning?
Sleep is very restorative and healing. This is when our cells regenerate and our bodies cleanse and rejuvenate themselves. Hence the term “beauty sleep.” Some of these toxins being cleansed are released via the tongue, which creates that white layer. Gross, huh? Don’t you wanna scrape it off now?
Using a tongue scraper eliminates that bacteria buildup and is great for oral hygiene. Choose one made of stainless steel or copper. I have used this one for years.
6:30-7:30 a.m. – Lemon Water
After I’ve taken the dogs out, I start brewing our organic coffee (we use a mixture of half caffeinated, half decaf) and heat a cup of water in the tea kettle for my lemon water.
Warm lemon water in the morning alkalizes the system and gently promotes elimination. Lemon is also a great source of vitamin C. It’s a daily ritual for me.
Just make sure you do not heat the water too much or it will be too hot to drink and also kill the enzymes in the fresh lemon juice. I keep it warm but cool enough to dip my finger in without getting burned.
I also like to drink it through a reusable straw and swish with plain water afterward, being that lemon can erode tooth enamel.
Multivitamin & Probiotics
While I’m sipping my lemon water, waiting for my coffee to brew and making dog food (serious multi-tasker, over here), I take my probiotic and multivitamins.
We all know probiotics are important for gut health and immunity. I like this particular probiotic because it is shelf-stable and includes one of my favorite adaptogens, Ashwagandha, for mood and energy support.
Being vegan, it is sometimes hard to ensure you are getting enough B12, iron, zinc, etc., even if you are as meticulous about nutrition as I am. I take a good quality whole food-based multivitamin to fill in the gaps. My boyfriend takes the men’s version, too.
Organic Coffee
Gasp– yes I’m a coffee drinker. If there’s one vice in my life that I won’t give up, it’s my morning cuppa joe. SO, I like to minimize the “naughtiness” of coffee by keeping it as health-conscious as possible.
Contrary to popular belief, coffee is really not all that bad for you. In fact it is rather high in antioxidants. Yes it goes against Ayurvedic practices, and no it is not “healthy” per se, but it’s something I truly enjoy and does not effect me negatively. Perhaps you don’t like coffee or it gives you the jitters. Everyone is different.
That being said, I must point out that I ONLY consume organic coffee beans, as conventional coffee is one of the most pesticide-saturated crops out there. Beware! I also only have 1-2 cups a day. Sometimes I also like to use Four Sigmatic mushroom coffee or Rasa “koffee” alternative. I use homemade cashew milk in my coffee and it’s delicious.
We have had this coffee maker for years that grinds your beans fresh for you each morning. It’s a coffee lover’s dream, for sure. 😉
Quiet Time
If there is time, I like to sit outside for a few minutes with the dogs, sip my coffee and reflect. Just to enjoy the stillness of the morning before the world starts to wake up.
I stay off of my phone and all technology for at least an hour in the morning. Many of us are glued to devices all day. It’s nice to unplug and just connect to the world around you for a while, which I recommend doing as often as possible.
7:30-8 a.m. – Dry Brushing
After my lemon water and coffee shenanigans, I head back to the bathroom to start getting ready to workout or go to yoga, or both, depending on my schedule that day.
Dry brushing is another Ayurvedic practice that has become a daily ritual for me. It brightens the skin by stimulating blood and lymphatic flow. It has an energizing effect due to the increase in blood flow, so it’s perfect to do in the morning before bathing.
How To: Starting at your feet and working your way up, swipe a natural-bristle body brush over your skin in an upward sweeping motion, always moving toward the heart. I brush all the way up to my chest. Be gentle, but it is normal for the skin to be a little rosy afterward. That means it’s working!
Oral Care
We’ve already gone over the benefits of tongue scraping. The next step to a healthy oral care routine is brushing. I brush twice daily using my favorite Ayurvedic toothpaste.
Conventional toothpastes have tons of junk in them, like artificial colors and flavoring, foaming agents, etc. Just because a toothpaste isn’t minty or foamy, doesn’t mean it’s not effective!
Similar to chemicals in laundry detergents and soaps, these fillers are totally unnecessary and are only used to give us that “squeaky clean” feeling. For instance, the suds in conventional hand soap is created by a toxin called SLS. Something we definitely want to avoid putting on our bodies!
8 a.m. – 11 p.m. – Morning Walk or Run
Most mornings, I try to be out the door between 8 and 9, sometimes earlier, sometimes later. It all depends what my schedule looks like that day.
Some days I jog, some days I do sprinting intervals, some days I literally just walk. I listen to what my body asks of me and respond accordingly. And occasionally, that means doing nothing at all!
Getting outside and walking or running in the morning is a practical way to get your daily dose of sunshine, too!
Yoga
I’ve been practicing yoga daily for about 5 years. It is my foundation, my backbone, my non-negotiable. I show up to my mat each morning so that I am able to show up in other areas of my life just as well.
I practice and teach Vinyasa flows, but I was recently turned on to Ashtanga, a challenging style of yoga that requires an almost daily commitment.
Mysore starts at 9 (I have between 9-10 to get my ass to class!), so I try to get my cardio, or whatever other workout I’m doing that day (weights, hot pilates, HIIT) in before I head off to Mysore.
I like to do fasted cardio and typically workout on a mostly empty stomach, which feels fine for me. But if I’m hungry before yoga, I’ll reach for something light like a piece of fruit, green smoothie or green juice.
11:30-12 p.m. – Recover & Refuel
When I get back home I take a quick shower and then make a protein smoothie. It’s a daily staple for me, since I’m very active.
I sip my smoothie while walking the dogs and then start my computer work, errands, or housework (whatever is on my to-do list that day). If it’s computer work, I always wear my blue light-blocking glasses!
Tips For Starting a Morning Routine
- If you don’t already, start waking up earlier little by little. Get into the habit by setting your alarm each day 5-10 minutes earlier than the previous day. Eventually your circadian rhythm will naturally align with rising and setting of the sun. I promise you will have more energy and better focus throughout the day! Make sure you’re getting enough quality sleep, too.
- Start tongue scraping first thing in the morning for better oral hygiene and overall health. It’s easy and only takes a few seconds!
- Incorporate dry brushing into your routine for smoother skin, increased circulation, and improved lymphatic drainage. Dry brushing feels nice and can even become a meditative morning ritual!
- Get into the habit of drinking a big cup of water (preferably warm/room temp with the juice of half a lemon squeezed into it!) as soon as you wake up.
- If you’re going to have coffee, make it organic, enjoy in moderation, and skip the heavy dairy creamers and refined sweeteners in favor of a plant-based milk like coconut or almond. Canned coconut milk is a creamy and delicious option!
- Instead of waking up and immediately grabbing your phone to scroll through Instagram, try to refrain from technology for the better part of your morning. I try not to use my phone or computer all morning if I can swing it.
- Get outside! Especially if you work in an office or are indoors a lot, soak in the sunshine, stare at the sky, listen to the birds, and just be. Bonus: Try to ground yourself each day by walking barefoot in the grass or sand, absorbing the earth’s negative ions. Even if it’s only for 10 minutes.
- Think of three things you are grateful for every day. Meditate on them. Recite them in your head. Make them your mantra for the day.
- If you like breakfast, try to keep it light, healthy and nutritious to set the tone for your day. Fresh fruit or a green smoothie/juice is a perfect option.
- Move your body in some way for at least 30 minutes a day. You’ve only got one body; make time for it. Trust me, it will thank you.
Do you have a morning routine? Share your experience in the comments below! 🙂
