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MY NOURISHING MORNING ROUTINE

MY NOURISHING MORNING ROUTINE

By: Ashley Melengun – Confluence Daily is your daily news source for women in the know.

 

Morning routines weren’t on my radar, and didn’t seem like something I would really do until the day I found out about Morning Pages {a stream of consciousness journaling}. Before I had started any morning routine, I’d normally find myself spaced out, tired, running around last minute, and not feeling very productive most mornings.

Now, I am entering most days from an intuitive, calm, aware, creative, and productive place. I feel excitement and hope to begin the rest of my day, and I am able to work from a much more centered and passionate place within myself.

HAVING A MORNING ROUTINE CAN HELP YOU FEEL MORE:

  • Inspired
  • Productive
  • Creative
  • Focused
  • Perceptive
  • Aware

I believe that everyone has their own ideal morning routine – one that fits in well with your personality and lifestyle, yet challenges you to be your best self – the following routine is just what works for me.

After refining my own routine over time, by adding in and taking things out, I’ve found what truly fits me. My current routine that I’ll share below, should and will change over time – it’ll continually to be adjusted as I change and as my lifestyle evolves.

If you’re looking to add any changes to your own morning routine, or if you are struggling to get one started, I encourage you to use mine as a place to begin and even feel free to pick and choose anything that speaks to you.


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1. MORNING PAGES JOURNAL

Upon waking, I begin by writing my Morning Pages in my journal. Morning Pages is a stream of conscious writing where you streamline your subconscious thoughts – everything that is in your mind at the time you wake up. Doing this allows your subconscious thoughts to essentially be dumped out and for you to begin your day fresh without all of those things holding you back.

I adjusted my Morning Pages just a little, and I instead first write down any dreams that I remember from the previous night. Afterwards, I write down a few things that I am grateful for, and then I begin the stream of consciousness writing. Adding this to my morning routine has been a game changer for me – it has allowed me to be more creative and in touch with my intuition, and has supported me in beginning to manifest what I want in my life.

Learn more about Morning Pages here.

“You are a spiritual being in a material world, moving forward towards the life you deserve, which is the life you truly came here to live. Watch your breath. Watch your mind. It’s like a meditation. Be still and just let it all pass from your mind onto the paper… get all of those repressed thoughts out of your system, so you can live your life and realize that you are not your mind. And you are not your thoughts.”

— JULIA CAMERON
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2. MEDITATE

After I finish journaling, I begin meditating for around 5 minutes. This feels really good for me – It allows me to clear out any tension I might be holding in any areas of my body, as well as to begin opening myself to what I would like to achieve with my day. I also meditate for longer periods of time (15-25 minutes) about 3 times a week. I usually tend to do these longer mediations more towards lunchtime or in the afternoon.

Here are some meditations from my favorite speaker – Tara Brach.

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3. LEMON WATER

Next, I head to the kitchen and make myself about 1-2 cups of room-temperature lemon water by squeezing just half a lemon. If you can, its best to drink it warm.

Lemon water can improve digestion, support and lightly detox the liver, boost the immune system, assist in weight loss, and help clear skin.

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4. SHOWER

This one is self-explanatory, but I do like to shower pretty much first thing in the morning. It helps me to feel more awake and focused on my other tasks for the rest of the day.

When its not winter, I try to take cold showers a few times a week. There are many scientifically proven benefits of taking a cold shower such as that it reduces stress, helps train the nervous system to be more adaptable towards stress, gives you more energy and focus, enhances your skin and hair, improves circulation, and assists with weight loss.

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5. MAKE BED

This is also another self-explanatory one – I feel more organized and prepared for another day by accomplishing this small task right away.

Also, according to Charles Duhigg, Author of The Power of Habit, making your bed daily is a “keystone habit”, or a foundational habit that starts snowballing into other, more positive and impactful habits.

“Making your bed every morning is correlated with better productivity, a greater sense of well-being, and stronger skills at sticking with a budget. It’s not that…a tidy bed causes better grades or less frivolous spending. But somehow those initial shifts (keystone habits) start chain reactions that help other good habits take hold.”

— CHARLES DUHIGG
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6.  MAKE TEA & BREAKFAST

After making my bed, I usually head back downstairs to make tea (usually Matcha Te) and breakfast. My breakfast usually consists of oatmeal with nuts or seeds and almond milk.

I chose to switch over from coffee to Matcha Tea because I noticed I was experiencing negative symptoms from coffee such as energy crashes and feeling moody and irritable towards the later part of the day.

Side Effects of Coffee Can Commonly Look Like This:
^ Stress Hormones = ^ Cortisol In the Blood = ^ Insulin Levels = Blood Sugar Instability = ^ Instance of Mood Fluctuations = ^ Risk of Cardiovascular Issues Over Time.

If you do drink coffee (which most people do), try at the very least to drink your coffee with food, as this can help prevent the cycle above.

My symptoms went away when switching to Matcha Tea, and I instead noticed many positive effects. Matcha Tea’s benefits include increased calmness due to the L-Theanine present (an amino acid that promotes alpha wave production in the brain). L-Theanine enhances calmness and the small amount of caffeine present in the tea works integratively to prevent drowsiness.

Matcha Tea also helps:

  • Balance moods
  • Improve memory
  • Increase concentration
  • Boost energy levels
  • Lower the risk of free-radical damage & cancer

You can purchase high-quality Matcha Tea on Amazon here.

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7.  READ CHAPTER OF A BOOK + EAT BREAKFAST

Once I’m done making breakfast and tea, I head to my office to begin a chapter of the current book I’m reading.

I love to read and I found this is a way that I can commit to doing something I love each day, and what better way to do it then to read during breakfast.

Currently, I’m reading The Artist’s Way: A Spiritual Path to Higher Creativity by Julia Cameron. The book takes you through a 12-week program, aimed at opening you to your inherent creative nature. Morning Pages and Artist’s Dates are foundational exercises of the program, but there are many others presented throughout the program to help you grow.

So far, this book has impacted me in a large way by putting me more in touch with my personal creativity and with my business.

You can buy it on Amazon here.

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8. CREATE A DAILY TO-DO LIST

As a person who has many goals, hobbies, and things that I’d like to accomplish each day, having a to-do list helps keep me on track.

By planning out my top-priority items each day, I am able to make sure to achieve at the very least those important tasks, along with bringing myself further towards reaching my long-term goals. Keeping a list also allows me to stay more productive, feel less stressed and overwhelmed, and to be able to have small accomplishments throughout the day; each day.

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9. YOGA ON WORKOUT DAYS

I workout 3-4 times per week, and about 3 of those times I’m doing yoga. I have my own practice of yoga at home the majority of the time, but I am more recently trying to attend local classes.

For the other workout day each week, my husband and I tend to go on a 4-6 mile hike outdoors to get some fresh air, sunshine, and to experience nature.

Here is a list of beautiful hiking trails for each state.

So there it is! My morning routine is more complex than most routines, but its what works for me. Some of the things on the list (i.e. making my bed; showering) are things that I would do regardless. The other tasks, are ones that bring me so much joy – they encourage me to better myself and to care for myself in the ways that I strive to each day.

I would recommend if you don’t currently have a morning routine, to start with something simple and build from there. Start with things that you know you will absolutely do (i.e. making your bed, creating a nourishing breakfast, meditating or stretching for 5 minutes), and just keep doing them each day.

For more personalized advice, one-on-one time with me, and for help in creating your own Morning Routine, meals plans, and more, head over to my 1:1 Health Coaching page to set up your free consultation!

 

 

Ashley Melengu is a Certified Health Coach and Registered Yoga Teacher. She loves helping guide her clients through transformation and to true health by utilizing their own intuitive knowledge and innate power for healing. She frequently incorporates Yogic philosophy and meditation principles when working with clients. Find out more and schedule a free consultation at her website www.ashleymelengu.com

 

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