How to Create a Morning Wellbeing Ritual

Start your day intentionally with these grounding and energizing practices.

The energy we start the morning with can set the tone for the rest of the day. Whether you’re an early riser who is up before the alarm goes off, or a night owl who hits snooze and ends up dashing out the door in a frantic rush, most of us could benefit from cultivating a more intentional morning ritual.

Make your first sip of the day a glass of warm water (we like to add a squeeze of lemon) —a time-honored Ayurvedic technique for detoxification and stimulating the digestive system—then try integrating one or two other simple yet effective methods for creating feelings of wellbeing. Below are some of our favorite ways to slow things down, prioritize mindfulness, and energize your mind and body.

Start Slowly

We don’t mean hitting the snooze button until you barely have time to eat breakfast before rushing out the door. But you also don’t have to leap out of bed as soon as the alarm goes off. Resist the impulse to reach for your phone and instead continue to lie there for a few minutes and treat yourself to a facial massage. Gradually open your eyes so they can adjust to the daylight and then stretch your arms, hands, legs, and back. When you do get out of bed, you’ll already feel a bit more relaxed and centered.

Move Gently

Integrating gentle movement into your morning ritual can boost energy and mental clarity. Whether you’re literally rolling out of bed as the sun comes up or not, we find there is no better way to welcome a new day than with a series of sun salutations. These yoga poses are performed in a continuous flowing sequence, harmonizing movement and breath while improving strength and flexibility.

If you prefer to save physical activity for later in the day, try this simple energizing breathing exercise: Sit in an upright position. Close your left nostril with the thumb of your left hand and spend three minutes breathing only through your right nostril. Then, switch to the other side. You could try combining this with box breathing, a technique that calms the nervous system.

Take the Cold Plunge

Cold-water therapy has become increasingly popular, with countless hydrotherapy spas popping up in North America and a long history of cold-water swimming in the Nordic countries. Research suggests that it might be more than a fad, pointing to benefits including reducing inflammation, boosting the immune system, and improving mood and sleep. Some Ayurvedic traditions also recommend a cold morning shower for similar reasons, depending on the season and your dominant dosha, or energy type.
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⁠If you recoil at the thought of immersing your whole body in ice-cold water in the morning, then you could try washing your hands and face instead and work your way up to a full-body immersion. The most important thing is to always listen to your body, and if you have any cardiovascular issues, consult your doctor first.
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⁠Cultivate Stillness in Meditation

Before you’re inundated with the sensory overload and digital onslaught of our modern world, take a few minutes to sit in quiet and stillness. You may notice how you’re able to tap into this feeling later in the day when trying to maintain a calm, non-reactive energy amidst a hive of activity. A simple breathing meditation that’s under 10 minutes is a great place to start.

Sit in a comfortable, upright position and breathe deeply in and out through your nose. Focus on your breathing and make quiet sensory observations, such as how the air makes your body move as you inhale and exhale, the temperature of the air, and any ambient noise in your environment. When a thought appears, try not to judge it, let it pass by, and guide your attention back to your breath.

Practice Gratitude 

As you drink your morning tea, resist the temptation to spend the whole time looking at your phone. After briefly taking a few minutes to check in on news apps or with family, pull out a journal. This is a great time—especially if you’re able to carve out a few quiet moments for yourself—to write down intentions or goals for the day ahead, or to reflect on what you’re grateful for as you begin a new day. Research shows that practicing gratitude has numerous benefits for our mental health, including greater life satisfaction and improved mood. 
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⁠However you choose to create a mindful morning ritual, getting a deep and restful sleep is essential. Sip on something soothing and try a sleep meditation to set yourself up for a solid sleep and a calm and positive morning.