Start Your Day with Positivity & Peace of Mind
If you are anything like me, every minute counts in the morning. I am a night owl by nature, looking forward to those precious hours after the kids have gone to bed to do, well, whatever I WANT TO DO. Sure, sometimes those hours must be spent folding laundry or grading tests for the class I teach and certainly prioritizing time to reconnect with my hubby, but it is my time to use however I choose. Then having stayed up too late, I set my alarm, so that I can press the sleep button at least two times, before I absolutely must get up. Yep, that’s how I roll. Well folks, I have been mixing it up a lot more lately. About a year ago I started this awesome tortuous class that begins at…wait for it…5:30AM!!!! I AM NOT SUGGESTING YOU DO THIS...it is certainly not for everyone. I am still figuring out if it is for me! I know some of you chipper morning people out there are like, "easy peasy". Well, not for me. In fact, I am so anxious about having to wake up so early that I cannot fall asleep the night before. Classic. But when my body feels good and I am really trying to exercise more, I get it done and I feel stronger and happier for it. But I digress…on the days that I do not submit myself to the tortuous early rise I usually sleep in to the very last minute and then it is a mad scramble to get the kids up, fed and dressed before school. I am learning that this tumultuous morning schedule may not be so good for me.
Studies show that it is much healthier to wake up around the same time each day, letting your body settle into a peaceful and reliable pattern. Check out this article on the topic.
Well, like I said I have been mixing it up a bit more lately and with the onset of a New Year, it is a good time to set some new goals. So, I have been focusing my efforts on waking up around the same time each day and implementing a morning routine that feels good and helps me stay positive, which I feel reap benefits in other areas of my life.
Setting up a healthy morning routine has so many benefits, including feeling more focused, patient and organized before you start your day. Not to mention, a good fresh start can set us up to have a positive outlook on the day overall. I truly feel much happier and more positive when I prioritize my morning to give me a little extra time to do some stretching and take some mindful moments. Some people are very self-disciplined and have no trouble making this happen. I can be, but when it comes to getting up early, it is a struggle. If this sounds familiar, I suggest you start slowly. The routine I am about to suggest only takes 10 to 15 minutes. I get it...I started this post out with how precious every minute in the morning is, but I think you can set that alarm 10 minutes earlier. You can do it. I know you can. If I can, you can. Before I dive in, consider the moment you open your eyes. Get Moving but Start Slow. Easing yourself into wake up mode, start by opening your eyes and pointing your toes and then flexing your heels. Then do three circles with each foot. The little movement not only helps the wake up process, but also the counting out three circles turns the brain on. Next, get out of bed, stand up and reach your arms up tall wiggling your fingers a bit. Seems simple and even silly to write this, but just the act of reading it now, will remind you to do it first thing. Alright moving on to my routine:
Below are my Top 5 Tips to start your day with a smile and a good attitude, with just a few extra minutes each morning.
1. Do 5 Minutes of Stretching
Now, make your way to a comfortable spot in your home and do some gentle stretching. Just around 5 minutes of some stretching of your choice. I like a simple Sun Salutation. If you are unfamiliar with the practice of Yoga, check out this little video here which walks you through a beginner's Sun Salutation. It only takes a few minutes. Or you can come up with your own set of stretches that feels right for you. I am also a fan of this book, Yoga for Beginner's. I do my stretches in my PJ's on my yoga mat (wouldn't want to have to wake up any earlier to change!) . Check out this lovely eco-friendly yoga mat, if you are looking to get one. Doing stretching each morning has become a mandatory practice for me. Now that I am in my, ahem, 40s....gulp, I wake up with some aches and pains that can be remedied with a few stretches.
2. Do Push-ups
Doing a push up and doing it correctly is easier said then done and takes practice. Check out this video on proper push-up form. If you have never done a push- up before or think you can't, think again. Watch this short video above until the end and it will show you how you can begin on your knees and eventually work up to a full push-up. I started on my knees with just one!! Eventually I worked up to 5 and then 10 knee push-ups, before I had the strength and correct form to do one full regular push-up. Now I do 10 push-ups every morning, after my Sun Salutation. Some say it is the closest thing to the perfect exercise, if done properly. Read this article on the topic. START SLOWLY! A great way to jump start your day.
"One of the reasons the push-up has endured so long is it's cheap, it's easy, it doesn't require any equipment, it can work multiple parts of the body at the same time -- and pretty much everyone, from beginners to athletes, can derive benefits," says personal trainer Jonathan Ross, a spokesman for the American Council on Exercise (ACE).
3. Do a Mini Meditation
If the word meditation makes you uncomfortable or is not something you have previously been interested in trying, consider it simply as doing some deep breathing exercises, which studies show is very good for us, brings oxygen to the brain and helps us to think more clearly and feel more calm. You can start with one minute and then work up to 5 minutes. Check out this link to a post on Meditation for Newbies.
4. Look Outside
Now, find yourself a window or step outside for a moment. Look around. Take in your surroundings. Look at any plant life. Pay attention to the details, leaf shapes or patterns you see, any insects or birds scampering about. Breathe in and out. Find some beauty in the little things you see and take a moment to be grateful for something. We lead such busy lives and it is important to stop and look around now and then and notice even the simplest things around us. With a deep breathe in and then out, pay attention to how good it feels to simply be present and grateful. This is called mindfulness. Check out this post on mindfulness practice.
5. Drink a Glass of Water
While I very much want to head straight for the coffee first thing in the morning, opt for water before you start the coffee mainline. The old me could get through half a day before realizing I had not had a single glass of water and then after having it was surprised by the energy it delivered. Now I drink it constantly. Water hydrates us, gives us energy, is good for our skin and digestion..I can go on and on. I know you know. So after doing all of these loving exercises to get your self going each day, drink a nice tall glass of water and while you are drinking it say a silent thank you in gratitude for having access to fresh clean water.
These 5 ideas for implementing a morning routine to help start your day with positivity, only take about 10 to 15 minutes. You can also shorten or lengthen any of these tips or change them up a bit to suit your own idea of peaceful and rejuvenating ways to get your body and mind ready for the day.
Go easy on yourself, start slow, set small goals. Perhaps just pick one of these activities and add more later, as you adjust to the change in your morning. As always. Be well, be kind. Thanks for stopping by.
Want to feel more present? Try these Daily Mindfulness Exercises
Read on to learn about simple Mindfulness Exercises
We all lead such busy lives. Icould start every post with this sentence. For most people weekdays are anaction packed schedule of work, errands and home life. Throw in kids and itfeels like running a race each day. It is easy to feel overwhelmed or like an automaton,going through the motions, often times with little presence as we move fromtask to task, stuck in the constant chatter or worry of our thoughts. Thatsaid, it is important to give ourselves a break from it all by focusing onbeing fully present or simply more mindful and aware in our tasks.
Many studies show that practicing mindfulness can help us lead a much happier, fuller life. So what does mindfulness mean anyways? Simply put: it is the state of actively focusing on the present moment. Don't just stop and smell the flowers, look at them in wonder. Allow yourself to be amazed at the tiny details that make that flower unique. Maybe you catch a bee pollinating it. Sit for a moment and watch this interaction and say a little thank you to the important work that little bee is doing. Sounds silly?! So what!…try it anyways and take deep breathes while you are doing it. Then take notice of how the whole experience made you feel. Considering all of the digital distractions out there, we really could use some lessons in being present. Check out this article put out by Forbes.
Don’t just stop and smell the flowers, look at them in wonder.
Short on time? Aren’t we all. Incorporating mindfulness practices into your life does not need to take up much time at all. They can be fun short little activities to do throughout the day and can last just a minute or two.
The trickiest part is remembering to do them. Sticky notes help and are easy to put in obvious places, helping you to take pause a few times each day.
I recently gave myself the amazing gift of spending the weekend away at a silent Buddhist meditation retreat. I got the opportunity to practice plenty of mindfulness and meditation. I enjoyed my experience so much that I purchased a book written by the abbes of the monastery I visited (she is also and MD, a pediatrician, a mother and a grandmother). The book is called “How to Train a Wild Elephant & Other Adventures in Mindfulness”. There are 53 practices she discusses in her book. Below I have listed my top 10 favorites, though it was hard to choose, as they are all lovely. You could try focusing on one a week or a different one each day.
Once you get in the habit of these kinds of practices, soon you will come up with some of your own and start to be more present in every day life and activities. You will be amazed by how good it can make you feel, finding more joy in the mundane and being more present and loving with friends, family and all of your community!
10 Mindfulness Exercises to do Any Time
- Deep Breathes. Take a moment at any point in the day to breathe. I like to remember the numbers 4,5,6. Breathe in through your nose for a count of 4, hold breathe for 5 and breathe out for a 6 or even 7 count through your mouth. Do this two or three times in a row. Relax and feel your body letting go of any tension or anxiety. This is a great exercise to do when you notice yourself feeling particularly anxious or irritated.
- See the Color Blue. Look around your environment and look for the color blue. While walking from place to place, or sitting in a restaurant or at the park or even in an office setting, notice the color blue. From tiny things like the blue stitching on a coat or big things like the expansive blue sky. This simple act helps us to pay more attention and notice more things in our environment. Being more present and thus feeling more alive and a part of the world around us.
- Appreciate your hands. Your hands do so much for you each and every day. Take time to notice them while they do their busy work. While washing your hands or drying dishes, tying your shoelaces or holding a child’s hand. Think how much they do without us even realizing it. Notice the details, the lines, how they are aging and celebrate them as your very own unique hands. You may start to notice other peoples hands. We use our hands to animate a story, reach out to a loved one, or catch a falling object. Obviously I could go on and on. Be grateful for the important work they do.
- Mindful Eating. This one is difficult to remember to do however we all have to eat, so try to remember to eat mindfully. I am so guilty of cramming an energy bar in my mouth as I am running out the door. I realize there is not always time to really do it but when you can, try to pause between each bite and really enjoy all of the flavors and textures in your mouth. Also take notice of what your food looks like. Some times food can be quite beautiful! When I was on my silent meditation retreat, we were instructed to eat in silence, focusing only on our food. I was amazed out how very delicious everything tasted. Even a simple bowl of oatmeal with a little cinnamon and honey had never tasted so good! I was also surprised at how extremely full I felt after eating this way for three days. Check out this book on the topic. So, take pause and enjoy your food.
- True Compliments. This is such a lovely practice which asks us to slow down, pay more attention to the people around us and give true, genuine and thoughtful compliments. Not just a “Hey, I like your scarf” to the bank teller, but center compliments around something that touched you. This exercise has the beautiful possibility of a domino effect, reminding others to do the same. It also reminds us not to take kind gestures for granted but instead to show genuine gratitude for the people in our lives and watch them light up inside when their efforts are acknowledged. From strangers to loved ones, give thanks, because really, we are all in this together, right?
- Notice the Trees. An obvious favorite of mine, since I spend my days educating others about the wonder of trees. But you do not have to know the names of trees to appreciate them. Either from a window or spending a little time outside, take notice of the trees around you. Their different shapes, colors, textures. Take a moment to look at the finer details, like leaf shapes, patterns you see, even noticing how the little buds on twigs are different. Don’t over think it, just notice the details. And just for a moment you might acknowledge our relationship to trees. What they breathe out we breathe in and what we breathe out, they breathe in. Kind of amazing when you stop and think about it. Why not take a deep breathe in while spending time among the trees.
- Notice Dislike. This is an interesting one. When you feel yourself becoming impatient, angry or irritated by something or someone, instead of stewing in the negative emotion, take pause. Notice, “Wow, this person is really irritating me right now!!!” and then do a breathing exercise, or just take a couple deep breathes. Then try to dig deep and find some loving kindness for this moment. A little moment of thoughtful compassion can help us freshen up our perspective on why we are irritated and help us let go of that negative emotion. Be kind to yourself on this one…we all get a little (or a lot) ticked off and annoyed now and again. It is part of being human and there are many different factors that can play into why.
- Look up and look around. Take breaks from your daily work and feast your eyes and mind on what is nearby. Look up at the ceiling and notice the texture, any cracks, or grains of wood. Then look around you and notice the little details of materials in your environment. If you are outside, by all means take in the expansive sky, or the tree canopy above. Zen Buddhism refers to this as tapping into the ‘Suchness’ of a moment or the ‘as-is-ness’, if that helps. You are just paying attention to the beauty of this very moment as it is right NOW.
- Signs of Aging. I love this one so much. It is a good one for me as I am always studying the wrinkles around my eyes that seem to deepen every single day. So, in this exercise you are to pay attention to signs of aging in yourself, in others, in plants and animals and even inanimate objects. Certainly, calls attention to the impermanence of this life. Instead of fretting over it, celebrate what it means. Usually the signs of aging represent a life well lived or an object put to good use. When I notice the crows feet or smile lines on a loved ones face, I am always moved by how much more beautiful they seem to me. It also helps me embrace my own signs if aging. The same goes for a decaying leaf or the distinguished grey whiskers appearing on my sweet pups face. Try to find the beauty and significance of it all.
- Waiting. Lines at the post office, grocery store, waiting on a date, sitting in traffic, even waiting for the darn screen to load!! All nice opportunities to practice some of the above exercises.
These are also fun activities to try with kids. With a little bit of practice, we can all learn to be more present and mindful which can translate to a more joyful experience in life. Even the little moments can surprise you, if you only to tap into them.
To Catch A Leaf: Getting Kids Outside and into Nature
It is no secret that we are a screen addicted digitally saturated society. When Richard Louv published his book, “Last Child in the Woods, Saving Our Children From Nature-Deficit Disorder”,people finally started tuning in to the urgent need to get our kids outside and connected to nature. With an ever increasing exposure to digital inputs, it is becoming even more important to encourage children to tap into wild places both on a sub-conscience level as well as to explicitly illuminate the interdependent relationship we have with the land. But this post is all about getting kids outside to have fun in nature.
I myself have absolutely been guilty of turning on a screen to keep my kiddos occupied so that I can accomplish some task or to simply catch a break. Trust me, no judgment here. But I do feel we need to place even more emphasis on balancing that screen time with plenty of time outdoors. With some gentle nudging (or outright insisting!) and some suggestions, it is not too difficult to get even the youngest kids engaged outside…in fact I think they naturally gravitate towards nature.
I am often reminded of this during a walk home from school on a drizzly day, when getting home takes twice as long because my two children keep stopping to watch their leaf-boats travel down the gutter or the perfect climbing tree beckons them away from our amble home. And in the end, it is these moments that I give in to that have me feeling uplifted as well….as it turns out grown-ups need to feel connected outside too!
A study done by Roger S. Ulrich, Ph.D. at Texas A & M University on Evidence Based Environmental Design for Improving Medical Outcomes discusses how patients in hospitals with windows facing green spaces, healed much more quickly than those whose windows did not face green spaces. Seems obvious to me but surprisingly prioritizing a serene and calm space for patients to heal has been superseded by focusing funding for medical treatments and technological advances. Surely all important but perhaps we should consider the idea that being exposed to nature could be a medical treatment in itself.
So, studies show the therapeutic worth of spending time in natural spaces, whether we are tuned into it or not. And for children who are growing and learning so much every day, at every age, there is such restorative value in getting them outside, away from screens for some good old fashioned play in the yard.
The following are some ideas to get kids engaged in nature outside that are pretty simple and easy to do anywhere:
- LEAF CATCHING
This is one of my all time favorite outdoor games to play with my kids. You do need to head to a park for this one, unless you have a yard with trees and a little space to run around. The other requirement is a little breeze. Lastly, Autumn is really the best time of year for this, as all of the leaves begin to fall. All you have to do is stand under a tree on a gusty day and try to catch a leaf as it drifts down. Sounds easy enough? Try it…it is surprisingly hard but such great silly fun!! The best tip is to pick one leaf just as it departs the tree and try to keep an eye on the same leaf till it gets with in reach. They are squirrelly little buggers and many an attempt end on the ground in a fit of giggles. - LEAF BOATS
This one is great fun but you must have access to some water, so great on or after a rainy day. A gutter or a big puddle will do or if there is a nearby stream or river, even better. Use thick broad leaves or chunks of bark and pretend it is a little boat, so well structured to float. You can use a twig or a feather as the mast and other small nature objects can be your sailors. Then go ahead and set sail. It is fun to make many of them with friends. - NATURE MANDALAS
Head outside and start collecting nature objects like leaves, cones, nuts, pebbles, twigs and the like. Pick something to act as your centerpiece and then start creating concentric circles using your nature objects, radiating out from the center.For example, you could start with a dandelion flower as the center and then perhaps make a circle of dandelion leaves around the flower like petals or sun rays. Then at the end of each dandelion flower you could place an acorn or a pebble, and so on and so forth. It can be big or small, simple with just one or two of the same kind of objects or more elaborate. - CREATURE WATCHING
This activity is all about connecting to the wild creatures that live among us but perhaps we do not always pay attention to. Tell your child that we are going to try to imagine what it’s like to be another creature by seeing who you can find and observing what the creature does. You can start by simply sitting on the ground near a shrub or some grass or weeds even. Start looking for ants or little insects and simply sit and watch what they are up to. If your child starts to lose interest move on to the next creature. Look for birds in trees, worms in the dirt, squirrels, bees. You could even record who you see, what they are doing and what they look like. You could even go so far as to try to find out the exact species you discovered and learn even more about their habitat. You could help your child create a nature journal in this way. - FAIRY HOUSES AND MINI FORTS
Imagine with your child that when people are not watching, or that perhaps when the sun goes down, little wild forest creatures come out to explore and that they get tired during their exploratory missions so will need a spot to rest. Now start collecting small twigs, broad leaves, little stones or pebbles, a few flower petals (dandelions are good plentiful options, that won’t upset anyone’s treasured garden). Once you have your building supplies start creating. Twigs are good for creating four posts to hold up a leafy roof. Pebbles or stones could serve as stepping stones and petals could create a nice bit of bedding inside of the structure. It is really up to the designer. - CLOUD WATCHING
Well this one is a classic that never gets old. When you lay down on your back and focus in on clouds, it is amazing to see how much they move and change, when at first glance they appear to be quite still. As you watch them float and change forms, all sorts of pictures come to mind…just wait and see what your child comes up with. - LEAF SHAPES and FLOWERS
Ask your child to wander around the yard or wander with them through the neighborhood or in a park and start collecting as many different kinds of leaves as you can find. Then sit down with them and spend time observing the differences. Look at the margins or edges of the leaves. Are they toothed or serrated like a saw blade or are they smooth. Look at the tips of the leaves and the base of the leaves. Notice the color, especially during fall when leaf color can change. Look at the overall shape. Look at the veins in the leaves and how that effects the overall shape. You could even trace or draw the shapes of the leaves and write down the differences you see. In addition, with out necessarily picking them, carefully look inside a flower. See if there are any nectar guides, or spotted patterns, which lead pollinators in. See if you can identify the flower morphology, like the pistil and stamen, which holds the pollen. May be more fun for older kids.
Often times you start with some suggestions for outdoor play and the kids take it from there. Check out this book by Andy Goldsworthy for some inspiration. Have fun, get outside and enjoy nature with your kids!
Tapping into the Wild : Take a Mindful Moment in your own Backyard
Let’s face it, life can be overwhelming…to the point of exhaustion. Sometimes I want to curl up in a little ball and nap my worries away. Which by the way is a lovely option, if you can afford the time. As a parent working part-time I find myself hurdling through each day, juggling schedules, pick-ups and drop offs, carpools, volunteering, my kids sporting events and performances, planning and shopping for family meals, planning the class I teach at our local University, grading tests and reviewing lecture notes, constantly bouncing between maintaining my career and my busy family life.
Then I turn the news on during one of my daily commutes around town and my world comes crumbling down as I learn about a hurricane that has devastated a community, or millions of people become refugees seeking asylum as their country unravels in war, or that soon there will be more pieces of plastic in the sea then there are fish. Sometimes it all feels like too much. Then I am jolted back to my local reality and have arrived at my kid’s school for pickup.
When we return home, my daughter tosses her backpack aside and beckons me to join her out in the yard. She insists I sit down in the grass with her, so she can show me the tiny fairy house that she has constructed with her Papa, beneath the canopy of a rhododendron. Little pebbles are pushed into the soil in a line to form stepping stones leading towards a tiny humble structure of twigs with a fern leaf roof. Bright yellow flower petals are sprinkled inside to create a soft landing for the hopeful visit of a miniature winged forest creature.
Feeling the soft cool grass between my fingers, I choose to give in to this moment. With a deep breath, I let all of my worries melt away and let the present moment soak in. I see the dappled light dancing on the leaves as a light breeze joins us. I see the elegant sculptural twist of a twig stretching from a branch and notice the deep mahogany color revealed beneath a peeling patch of bark. I watch an ant struggle to get around the uplifted bark as she makes her way down the twig, clearly on an important mission. I hear my daughter humming a quiet little tune as she continues to engineer her fragile twiggy structure. I tap into the realization that this precious little moment has me feeling completely at ease. I notice this feeling of being content, grateful and happy. I send a silent wish of love and healing out into the world and remind myself that I am doing the best I can with what I’ve got and where I have landed in this complicated life… and that it is this moment that I need to be present in. And then I let myself embrace the thought that …it will all be ok.
When I pay close attention to the tiny delicate details in nature, from watching a leaf flicker in the wind or noticing the intricate patterns of veins in a leaf, with a deep breathe a gentle peace fills me. Give it a try.
If you would like to learn more about daily mindfulness practice check out this post.
