New Delhi: The early hours of the day hold a unique significance, and incorporating mindful morning routines during this time can work wonders in maintaining a stress-free and well-balanced body and mind. While it’s widely acknowledged that activities such as exercise, meditation, and proper nutrition are effective in managing stress, there are also valuable yogic techniques that can be beneficial.
Dr. Hansaji Yogendra, the director of The Yoga Institute, shared some morning activities with IANSlife that you can integrate into your daily routine to nurture your well-being and set a positive tone for the day ahead.
1. Early Rising: In India, the auspicious time roughly an hour and a half before sunrise is known as the Brahma Muhurta or the Creator’s Time. During this period, our creative potential is believed to be at its peak. Whether you seek to acquire new knowledge, sharpen your skills, or enhance your health, doing so during this creative time is highly recommended. This magical moment, when the day begins, is filled with cosmic energy that can be easily absorbed if you are awake. Early rising allows you to start your day with a sense of calmness, laying the foundation for a stress-free morning.
2. Solitude: A peaceful morning provides an opportunity for solitude, a space where introspection and self-discovery intersect. Practices like meditation or reading scriptures in this tranquil setting nurture emotional resilience and self-awareness. The sanctuary of solitude strengthens the spirit, fortifying it against the external stresses of the world. Starting the day with meditation sets a serene mindset that can help alleviate stress. Maintaining silence, even if only for a brief period, allows the mind to attune itself to the present moment.
3. Chanting: Chanting mantras or sacred sounds is a powerful yogic technique that resonates with the body’s energy centers, known as chakras. Uttering specific sounds can release tension and promote harmony. For example, the ‘Om’ mantra is renowned for its calming effect on the mind and stress reduction. Incorporating mantra chanting into your morning routine can create a peaceful and harmonious atmosphere.
4. Jal Neti: Jal neti involves cleansing the nasal passages with water. This practice stimulates nerve endings and cools down the brain. Following jal neti with Kapalabhati, a breathing technique, can open your energy channels. This practice not only clears the sinuses and improves respiratory health but also has a soothing effect on the nervous system, reducing stress and enhancing mental clarity.
5. Movement: Including physical activity in your morning routine is excellent for stress reduction. Engaging in yoga, brisk walking, swimming, or team sports releases endorphins, the body’s natural mood enhancers. Morning exercise is known to enhance cognitive function and regulate cortisol levels, the primary stress hormone, thereby achieving a balanced body chemistry and uplifting your mood.
6. Journaling: Maintaining a gratitude journal is a powerful morning habit. Taking a few minutes each morning to jot down three things you are thankful for shifts your focus away from stressors and fosters a positive mindset, creating a harmonious tone for the day. Cultivating gratitude transforms stress into serenity, allowing you to start your day on a positive note.
7. Digital Detox: In our hyper-connected world, the quiet morning hours provide an ideal opportunity to disconnect from the digital realm. This digital detox period allows you to engage genuinely with yourself and your physical surroundings. By avoiding emails, messages, and notifications during this time, you grant your mind uninterrupted respite, helping you reclaim mental space and prevent stress from constant digital interactions.
8. Mindful Planning: Having a structured plan for the day can prevent stress-induced chaos. Keeping a journal to outline tasks, prioritize responsibilities, and set realistic goals gives you a sense of control and organization. This habit enables you to handle responsibilities calmly while reducing the potential for undue stress.
These practices offer profound benefits that extend beyond stress reduction. Embracing these morning rituals with an open heart and a spirit of exploration can lead to a more peaceful, centred, and stress-free life. Alongside these mindful morning habits, don’t forget to nourish yourself with a wholesome breakfast before beginning your day. Avoid wasting these early hours on activities that drain your energy, such as daydreaming, excessive eating, or engaging in stressful tasks.
As the morning sun rises, signalling the possibilities of a new day, let the wisdom of yogic principles and mindful practices guide you toward a well-balanced existence.
