A Morning Mindfulness Menu
Being intentionally mindful, especially first thing in the morning seems like a huge undertaking. It definitely takes a lot of personal accountability and consistency! But truly, it doesn’t have to be black and white, all or nothing. Changing how you think about your mindfulness journey can help you stick with it for the long haul.
When I began my morning mindfulness journey, I was probably like you - super overwhelmed and unsure where to start. After a LOT of trial and error, here is where I’ve ended up. I decided to think of it as a “menu” rather than a “routine”, and here’s why: when you get a menu at a restaurant, you choose one or two items - you don’t feel pressured to order the entire menu. In other words, I have my list of morning mindful activities and I allow myself to choose a few (or one, or none_, rather than putting the expectation on myself to complete the entire list (and inevitably not be able to finish it). If you get overwhelmed thinking about the list of tasks that you have to complete, this method will be your saving grace. Choosing to have a “menu” is a great way to show a little kindness towards yourself, which we all need to do more of!
Sound like something you’d want to try? Create your own menu or use mine! There are some suggestions below.
Gratitude Affirmations
I am grateful for being able to wake up today.
I am grateful to spend another day with my family, friends, and loved ones.
I am grateful to have a healthy body, mind, and soul.
I am thankful for the hidden blessings that I will not notice at the time.
Body Affirmations
My body is my home and I will continue to nourish it.
I am more than my physical body.
My body has carried me thousands of miles and many ‘a babies and I am grateful for it being so strong.
My body deserves kindness, love, and respect.
I will listen to my body and give it what it needs.
Parenthood Affirmations
I am a present, calm, and loving parent. (when I can ;-P)
My child is happy and healthy.
I am a growing human who makes mistakes. It is OK to be a parent who is still learning.
I am strong enough to ask for help when I feel overwhelmed.
I am practicing healthy habits that benefit myself and my family.
I will make self-care a priority today.
Things to Do
In-bed stretches
Walk around the block or even just ground your feet on the earth
Put your head below your heart
Face the sun with your eyes closed for a few minutes (reallllllly soak in the vitamin D)
Eat breakfast and think about how every single bite tastes (off of your phone)
Pick up 2 things around the house that are out of place
Make tea (or anything!) and consciously think about the positive benefits of each ingredient you use
Drink a full glass of water and think about how it is the most badass thing you’ll do for your body today
Choose one thing to wear that makes you feel your absolute best
Out loud, give yourself 2 compliments (1 that is not physical)
Relax the Mind
Answer 1 journal prompt
Focus on your breath
Think of one thing you can feel, hear, see, and smell
Read 5 pages of your favorite book
Doodle, scribble, or draw whatever comes to mind
Creating a menu is way less intimidating than a strict routine. Every day is different, so this system allows you to cater to your needs. Did you enjoy your morning mindfulness choice? Let me know in the comments!