Every morning is a chance to start all over again, fill yourself with fresh energy and lay the foundation of a healthy state of mind and body for the whole day. When we wake up, our body is still configured to a state of rest and recovery, but in our power to turn this fragile moment of the transition from sleep into wakefulness into a powerful source of inspiration and internal balance. A properly organized morning routine helps to tune in the desired mood, recharge with vigor and gain a sense of control over the events that await us ahead.
After a few hours of continuous sleep, muscles can feel stiffness, and the body is a slight stagnation. Instead of abruptly jumping out of bed and rushing about your business, devote the first minutes of awakening delicate stretching. Go to this process with respect to your body: give him the opportunity to gradually “relax” and wake up.
Start with simple exercises in a lying position: hug your knees, press them to your chest and slowly sway from side to side. Then spread your arms and legs to the sides, feeling a light stretch in the shoulders and hips. Smoothly go to the “cat-korov” pose on all fours-when lifting your head, bend your back down, lowering your stomach to the floor, and when you exhale, round the spine, stretch your chin to the chest. Several repetitions of this exercise will improve the flexibility of the spine and relieve morning stiffness.
After that, try smooth inclinations forward from the standing position: gently lower the body to the legs without straining the cervical muscles. With each attempt to sink slightly below, you will feel how the rear surfaces of the hips and lower back are being worked out deeper. Complete the cycle of stretch marks with simple tilts of the head and circular motions of the shoulders to resume the mobility of the cervical spine and shoulder girdle.
Proper breathing is one of the key elements that allow you to balance the nervous system and fill the body with oxygen. After a few minutes of conscious breaths and exhalations, you will feel a surge of freshness and peace.
The simplest technique is “complete breathing”. Sit on a comfortable surface, straighten the spine, relax your arms on your knees. Close your eyes and start a slow breath through your nose, imagining how the air fills the lower part of the lungs first, then the middle one, and at the end - the upper one. On the exhale, also smoothly free the space in the reverse order: first the upper lungs, then medium and lower. Focus at each stage for a deeper immersion in the process.
If you feel tension or barely noticeable alarming thoughts, try the technique of "4-7-8". Inhale through the nose at the expense of four, hold your breath at the expense of seven and exhale through the mouth at the expense of eight. Repeat the cycle 4-6 times until the internal rhythm stabilizes. This technique helps relieve residual stress, improve concentration and set a calm tone to the beginning of the day.
Another effective practice is “breathing through one nostril”. Close your right nostril with your thumb, inhale through the left, then close the left and exhale through the right. Repeat 7-10 times, then change the nostrils. Such a rhythm of breathing activates both hemispheres of the brain, sets you up on balance and inner harmony.
When the body was awakened, it is necessary to provide it with high -quality energy. A nutritious breakfast is not pampering, but a care of yourself, a manifestation of love for your body. It not only saturates, but also forms a stable level of blood sugar, which avoids sharp jumps of mood and a breakdown of strength before lunch.
Start with sources of slow carbohydrates and protein. Oatmeal porridge on water or low -fat milk with the addition of chopped nuts, flax seeds or chia will perfectly serve this goal. Your "bowl of vigor" may contain ripe berries or pieces of fruit that give the morning meal a light freshness and vitamins. If you prefer more salty tastes, prepare an omelet made of proteins with greens and vegetables - spinach, tomatoes, bell pepper.
It is important to remember the moderate amount of caffeine. If you like coffee, do not abuse strong varieties and high portions. A cup of a filter coffee or green tea will help to awaken, but will not cause excessive excitation of the nervous system.
Do not forget about the water. A glass of pure water on an empty stomach activates the metabolism and helps to remove toxins accumulated over night. To add taste, you can put a slice of lemon or a sprig of mint - this will give a light freshness and a soft aroma, stimulating digestion.
After the body and mind received a charge of vigor and saturation, it's time to create a clear plan. This will allow you to avoid chaotic wandering between tasks and keep the focus for really important purposes.
Take a notebook or application on a smartphone at hand. First of all, mark 1-3 priority tasks, without a solution of which the day will be inferior. Determine the time intervals to perform each item, as well as lay short breaks to rest - they will help maintain high productivity without burnout.
Highlight a separate window for personal files: calls to relatives or friends, reading useful materials or yoga yoga. Such a “buffer zone” between business tasks and rest gives a feeling of freedom and demonstrates that you appreciate and take care of your own resources.
Do not forget to indicate the time to think about new ideas and creative ideas. Sometimes the most unexpected insight comes precisely at the time of short -term relaxation - walking along the balcony, light stretching or quiet observation of nature outside the window.
To catch in every day small reasons for joy and gratitude means to learn how to see beauty in the usual. After planning, find a couple of minutes for emotional “charging”. Sit comfortably, close your eyes and remember three simple events for which you are grateful: a cup of aromatic tea, a warm blanket while reading, a smile of a loved one.
Write down these moments in a couple of lines or just realize them mentally. Experiencing a sense of gratitude, you form a stable emotional axis that helps to more easily perceive the challenges and recover faster after stressful situations.
If visualization is closer to you, imagine your perfect day: how you confidently solve things, harmoniously combine work and personal time, find a minute for a smile and lightness. Make a few breaths, preserving this picture in your imagination.
Morning routine is not just a number of mandatory actions, it is a ritual of caring for your physical and psychological well -being. Stretching and respiratory practices help relieve pushing and configure the body to a wave of activity, a nutritious breakfast - to give the body a steady supply of energy, and competent planning and practice of gratitude lay the basis of productivity and mental balance.
Do not strive to turn on dozens of steps and complex techniques in the morning. Start small: give each of the key elements for several minutes. Every day your habits will be automated, and you can expand the practice by deepening it. As a result, you will receive a steady charge of energy and inner harmony that will help you overcome any difficulties and enjoy every moment of your day.
Make your ally morning. Let the first rays of the sun become a signal not for haste, but for gentle awakening, care and inspiration. It is in a calm start that self -confidence and the stronger desire for new achievements are born.
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