I wanted to take some time to share with you a few easy tips that you can use to begin incorporating mindfulness into your day. These tips are the ones I use regularly, not only in the morning but at any point during my day to ground myself as needed. Mindfulness is a practice that I have engrained into all parts of my day as a way for me to keep focus on my wellness.
Thanks to this practice, my mornings are pretty peaceful these days. I have managed to squeeze in a quick workout and a bit of mindfulness practice before the kids even wake up. But here’s my secret weapon: before I even get out of bed, I spend about 20 minutes meditating. It sets the tone for the day and, honestly, does wonders in helping me shake off that morning grogginess.
In the beginning, though, these techniques didn’t come naturally at all. I had to make a real effort to practice each one (spoiler: it’s normal for it to feel a bit weird at first!). So, every day, I’d focus on just one thing until it started feeling like second nature. Here’s what I discovered along the way—and how these small habits can really change the energy of your day.
1. Breathing with Intention
I started with breathing exercises because, honestly, it was the easiest thing I could fit in no matter where I was. Whether I was in the car on the way to work, sitting at my desk, or just waking up, intentional breathing helped me ground myself.
Here’s how I do it: First thing in the morning, before reaching for my phone, I place a hand on my belly, close my eyes, and take three slow, deep breaths. It’s as simple as noticing the rise and fall of my belly with each breath. I find that just a few breaths like this make me feel more present, awake, and grounded. Plus, you can do it anywhere—nobody even knows you’re practicing mindfulness, and you get a nice calm boost.
Tip: Try making your exhales a bit longer than your inhales—it’s like a little signal to your body that it’s okay to relax.
2. The “5 Senses Wake-Up”
This one took more practice because it required a little extra awareness and time. But the more I tried it, the more I noticed my surroundings—and not in a “yep, there’s my cluttered living room” kind of way. I started seeing things differently, feeling more in tune with the present.
These days, this practice comes in the form of my “sit spot”—a place outside where I can just be. I don’t make it there every day, but when I do, I make the most of it. Sitting in that spot, I listen to the sounds around me, notice what I can see, and feel the texture of the ground beneath me. Each sense brings a different aspect of peace.
5 Senses Technique:
Sight: Notice three things you usually overlook, like the way light hits the pattern of leaves on a tree.
Sound: Close your eyes and pick out three sounds, maybe birds, a car passing, or other sounds in your surroundings.
Touch: Feel the textures around you, like the fabric of your clothes or the morning air on your skin, or the rock you are sitting on.
Smell: Take a mindful sniff of your coffee or tea and let yourself fully enjoy it.
Taste: Savor the flavor of whatever you’re drinking, really focusing on its texture and warmth. If you aren't drinking anything, just notice the taste of your mouth, or of the air as you breathe in.
Practicing the 5 Senses Wake-Up brings me out of my head and into my world. It’s grounding and requires nothing but awareness, which makes it easy to do anytime.
3. A Moment of Gratitude
Anytime I feel negativity creeping in, I pause and think of something I’m grateful for. I discovered that gratitude is like a reset button for my mindset—it’s almost impossible to feel grateful and frustrated at the same time. It’s a subtle but powerful shift.
You don’t have to make a list (though that’s great, too). Just think of one thing, person, or even a little joy from yesterday, like a funny moment or a good meal. This practice has helped me on those days when I feel out of sync or low on patience. When I bring my focus to gratitude, I start to see the good things more, even when the day is challenging.
Quick Gratitude Tip: As you’re brushing your teeth or sipping your coffee, bring to mind one thing you’re grateful for. Just take a moment to feel that appreciation, however small it might seem.
4. Setting an Intention for the Day
Setting intentions has been part of my routine for a long time, even before I started practicing mindfulness more seriously. Each morning, I’d catch myself saying, “Today is going to be a good day” or “Today, I’m going to work on my patience.” Sometimes it’s as simple as “Smile more” or “Let go of what I can’t control.”
This isn’t about magically making everything perfect, but it’s a reminder of how I want to show up, especially when things get tricky. By taking a moment to set an intention, I find myself navigating the day with a bit more ease.
How to Set an Intention: Ask yourself, “How do I want to show up today?” It could be a single word—like “patience” or “kindness”—or a small phrase. Anytime you feel off-course, gently remind yourself of your intention.
5. Embrace a Morning “Meditation”
Meditation is my go-to every morning, setting up my day with a calm, centered vibe. It’s like giving myself a little head start before the busyness begins. Some days, I follow a guided meditation to keep me grounded and focused, and other days, I’ll just put on some calming music, close my eyes, and focus on my breathing. Whatever the focus, this little ritual brings me a sense of clarity and helps me wake up with intention, so I’m ready to take on the day—kids, work, and all.
Even just five minutes of sitting still, and letting my mind settle, changes everything. It’s a simple practice that’s become a key part of my routine, and I can feel the difference on the days I skip it. So if you’re looking for a gentle way to start your day on a calmer note, try setting aside a few minutes for yourself before things get hectic—it’s worth it!
Ready to Start Your Morning Mindfully?
Give one or more of these techniques a try, and see how it feels to start your day from a place of peace.
Perfectly Imperfect,
Stephanie
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