This Morning Routine Will Improve Your Mood
Dinacharya. Dinacharya is a Sanskrit term from Ayurveda that means “daily routine” (dina = day, acharya = practice or regimen).
Drink a warm cup of water. Yes, it does need to be warm if possible. In some circumstances this isn’t always possible, and that is fine. Make sure to just sip slower if the water is lukewarm or cooler. You can add in a slice of lemon, or ginger to give some warmth and comfort during the colder days.
Use the bathroom. A bowel movement in the morning is a sign of good health. Drinking warm water can help stimulate the bowel movement. It is important not to force, sit on the toilet for too long (especially with distractions such as a phone), or push/ stress yourself to go. If there is no urge, try gentle movement first.
Gentle body movement. This can include light stretching, moving the joints around in a couple of directions, or a short yoga flow. If stretching/ flow are not good options for you in the morning, a gentle morning walk can also be a good option.
Quick oil massage or abyangha. An abyangha or full body oil massage not only supports the joints, lubrication of the skin, but also helps support deep internal processing of the whole body. On days when you are washing your hair, you can also oil your scalp to bring hydration and strength. It is optimal to move with a downward motion (with the hair follicles) along long bones, and circulating motions around joints and abdomen/back. This can be a very quick process, anywhere from 10-15 minutes if you have the extra time in the morning. You do need to leave the oil on for about 15-20 minutes prior to shower or bath, so if you are unable to do this everyday, once a week can also be very helpful!
Take a shower or bath. A warm shower or bath in the morning is not only cleansing for your physical body, but also your energetic and mental being. During sleep, the body completes many cleansing processes. A morning shower clears sweat, oil, and metabolic waste that rise to the surface overnight. Water—especially slightly warm water—stimulates circulation, opens the channels (srotas), and helps prana flow smoothly. It is important to do this before breakfast to help stimulate the digestion and improve overall metabolism.
Deep belly breathing or Alternate Nostril Breathing. Pranayama offers several breath techniques that can be helpful in the morning. Most of us have heard of deep belly breathing, and its benefits. Alternate nostril breathing is also an easy, gentle breath technique that helps to balance the nervous system by connecting the right and left sides of the brain for improved emotional regulation, clarity, and focus. This pranayama can also help lower blood pressure, enhance hormone balance, and improve respiratory health. Starting the morning out with 3-5 rounds of deep belly breathing or alternate nostril breathing is a great way to bring the mind to a calm, focused space before starting the rush of the day.
Meditation. A few minutes of meditation in the morning after gentle movement and breath techinques can enhance any day. Not only will this practice calm the mind and ground you deeper into your own being, but it will also help you move through any challenges that come up with greater ease. This practice can begin with 5-10 minutes, and you can increase if you have the time, or feel increasingly more comfortable with the practice. There is no single type of meditation that is recommended here. Sitting with stillness, in observation of breath, of mind, of body, even listening to some gentle, calming music are all forms of meditation.
