5 Steps to Start a Morning Mindfulness Routine
In a world full of constant distractions and demands, practicing mindfulness has never been more important. With work, family, and personal life often pulling us in different directions and creating moments of overwhelm, setting aside intentional time to check in with ourselves is key. Mindfulness offers just that : a practice that brings our attention fully into the present, where we can observe our thoughts, feelings, and physical sensations in a non-judgmental way.
Mindfulness can be as simple as a few minutes spent focusing on your breath or a peaceful moment observing your surroundings. It’s a way to set a positive tone for your day, helping reduce stress, sharpen mental clarity, and promote a greater sense of peace.
Studies show that mindfulness can not only help with focusing our thoughts but can also lower stress levels and help manage anxiety while supporting overall health. According to Dong, Xue, et al. (2024), breast cancer patients have even been found to show less anxiety after eight weeks of mindfulness-based stress reduction training, with changes in their prefrontal cortex leading to better regulation of emotions. By integrating mindfulness and meditation into our daily routine, we invest in a clearer, calmer, and more balanced mind and body. Below are five ways to get started in the morning.
1. Set a Positive Goal or Intention for the Day with an Optional Scripture
Wake up and write down or mentally set a positive goal or intention within your mindfulness practice. For instance, with your journal, you can set the goal to trust yourself and lead with confidence and faith that all your experiences, whether good or bad, are shaping you to be the best version of yourself. Focus on a unique goal or affirmation each day to help you stay focused. You can even include a Bible scripture to meditate on. One of my personal favorites when I have been under a great deal of anxiety is Philippians 4:6-7:
"Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus."
2. Focus on Your Breath
Focus on your breathing as your goal is in your mind. Part of the practice of mindfulness is to allow thoughts to pass in a non-judgmental way. Take deep breaths and focus on your breathing while releasing worries with each exhale. Stay committed to your goal, but don’t overthink if other thoughts jump into your head. Simply allow them to pass and reconnect to each breath.
3. Include Relaxing Music or Sounds
There are several benefits to playing relaxing music or sounds when creating a calm state. Studies show that some forms of classical music can help the brain learn and retain information more easily. Additionally, music has been known to promote relaxation by helping to silence the distractions of your surroundings. Calming background sounds like soft instrumental music, ocean waves, or birdsong can help create a peaceful atmosphere.
4. Express Gratitude for a New Day
Gratitude is the act of thinking about what you have and have accomplished without focusing too much on negative thoughts or experiences. While no one has a perfect life, there are always things to be grateful for. When gratitude is expressed, studies show that mood improves and leads to a more focused mental state. By reflecting on one or two things to be grateful for, you take necessary steps toward balance and restoring your mind to a positive place to take on your goals with ease.
5. Reflect on How You Want to Feel Today
Take a few moments to reflect on how you want to feel today. Keep in mind that our thoughts affect our behaviors, so be sure to hold onto an idea of how you’d like to feel. For instance, if you want to feel calm, remind yourself to pause and breathe in moments of stress. If you want to feel confident, recall your intention and remember the strength you already have within you. Ultimately, remember that the power is within you to set a positive tone for the day and God is always available to guide you.
"For as he thinks in his heart, so is he." – Proverbs 23:7
Closing Thoughts
Starting your day with this simple, five-step mindfulness routine can help you approach life’s difficulties with a sense of optimism and balance. Remember, mindfulness is a practice that helps you to pause and reflect on each moment without judgment while going through your tasks.
