Dawn Arseneau

The way you begin your morning matters. Ever notice that when you start off rushed, it’s hard to shake that feeling for the rest of the day? Having a mindful morning routine sets you on a better path; starting out with deliberate slowness can act as a reminder later, to settle into the moments instead of letting them pass you by.  

Does following a mindful morning routine meaning getting having to get up before dawn? It might, but it doesn’t have to. I started waking up early when my kids were young as a way to have a bit of quiet in what could be chaotic mornings. At that time, the only habits I managed were coffee and a shower. So start small and build on these practices as time and circumstances allow.  

If you’re looking for creative ways to infuse mindfulness into your morning routine, here are 10 ideas to inspire you: 

1. Create a coffee or tea ritual

Turn your morning brew into a mindful ritual. Breathe in the aroma, and watch the liquid swirl as you stir. Savour each sip and feel the heat of the cup in your palms, making it the only thing you’re doing, even just for a few moments. 

My mornings aren’t complete without the rich flavour of coffee to start my day, and I look forward to every cup. I’ve even worked it into my meditation practice, letting the weight of the cup anchor my attention before I return to the breath. 

2. write or doodle in a journal

Break out that little locked diary! There is a reason journaling is often recommended as a mindful practice: It works. Start your day fresh by doing a brain dump. This is one place you don’t need to worry about your sentence structure or your spelling. No one needs to read it – not even you. Make lists, doodle, sketch out your ideas, pitch a fit – the choice is yours.

Somewhere in a bin, in my storage room, is my first diary. White pleather with a cheerful rainbow and a little brass lock. I started at 10; at 50 I still write daily. I had no idea this was good for anything when I wrote those first bubbly, childish words. I just knew I enjoyed it. Journaling has helped me make sense of situations, rant and rage, express myself, and sometimes just simply record my day.

3. express gratitude

Starting your day with gratitude sets you on track for seeking it throughout the day.

I started with a list of 3 things every day during the pandemic; now I write up to 25 things I’m grateful for each morning. Think senses: the sound of the rain on your window, the sweet taste of orange juice, the pretty way you’ve arranged your home, the softness of a blanket, the scent of fresh air. Let the sense of gratitude wash over you and notice how it feels in your body, in your mind.

4. shuffle an affirmation deck

Choose a card from an oracle or affirmation deck as a way to draw your attention inwards and encourage self-reflection. Most cards feature encouraging and positive messages, and are resplendent with beautiful artwork.

How to use cards mindfully:

• Hold the deck in the palms of your hands
• Take a long inhale and exhale
• Perhaps hold the deck to your heart and ask for guidance
• Shuffle the deck until one or two cards fall out, or choose a card
• Read the card silently or whisper it to yourself
• Pause for a moment to allow the message to resonate
• If you’d like, you can journal about the affirmation or simply record it in your notebook
• Place the card where you’ll see it (I sometimes take a photo of it on my phone so I can refer back throughout the day)

My favourite decks are the Divine Abundance and Divine Beloved Oracle Cards by Tosha Silver.

5. meditate

Meditating requires very little time but can have many benefits, including improved mental health and focus. It is a simple, easy way to create a few moments just for yourself, and is free to boot. Start with 2 or 3 minutes, and soon you’ll be craving more.

I use the Insight Timer app to time and track my daily meditation progress. There are plenty of free guided meditations online if you prefer to have something to focus on; I simply sit in the silence of the morning and focus on my breath. To make it as painless (literally and figuratively) as possible, I don’t even move from the chair I sit in to drink my morning coffee – I just adjust my posture, begin with a full, deep breath, and settle in.

After the timer rings (10 minutes works for me – it’s short enough to fit it in before work, and long enough to see the benefits), I pause for a moment then move on with my day. If something arises, I might return to my journal to reflect.

6. choose a mantra

A mantra is a sound, word or phrase that you repeat to yourself to help focus your mind. Typically used during mindful or meditation practices, it can also be used anytime you need some grounding, peace, or connection to the moment.

Here are a few examples of mantras, although you can certainly come up with one of your own:

• “Om” – believed to be the vibrational sound of the universe, often practice in meditation and yoga
• “Peace”
• “So hum” – “I am that” in Sanskrit
• “I am” or “I am enough”
• “Let go”

7. move with awareness

Incorporate gentle stretches or yoga into your morning. Focus on the sensations in your body and your breath as you move through each pose. Short sequences that you can memorize – like Sun Salutations – work great because you don’t need to add more screentime searching for videos, and you’ll notice small improvements as time goes on. If yoga isn’t your thing, go for a walk or run; even some gentle stretching will do.

It’s only recently I’ve added yoga as a part of my routine, feeling the need for more movement in my days. Feeling the need for more yoga, period. At first, I wasn’t quite sure how I was going to fit it in; then I realized I was spending probably 20 minutes on social media while having my coffee. I stopped browsing and started moving. (Disclaimer: I still check my messages.) Now I do 8 rounds of Sun Salutations each morning, occasionally switching it up for 4 rounds of Moon Salutations. It feels good and wakes up my body. Late, when I sit at my computer working, I feel better knowing I got a bit of movement in that morning. 

8. Sing while you shower

Mindfulness can be practiced virtually anywhere, at any time. Your morning routine can become a mindful ritual with just a little bit of attention. While you don’t need music as you ready yourself for the day, you might just find you enjoy it. I find it helps quiet the running to-do list in my head as a shower, serves as some calming company while I make my breakfast, and sets my mood in the car on my way to work.

A mindful morning ritual can set a positive tone for your day, and may spark even more gratitude and inspiration. Start with one or two small changes and watch how your mornings can transform into a foundation for a more mindful and creative life.