Every morning is a chance to begin anew. Each day brings new opportunities and experiences. What we do in the first moments of each day can set the tone for what we perceive, experience and accomplish throughout that day.
The suggestions that follow may sound simplistic (or even Pollyannish to some), but the longer I live, the more I realize that the most profound things are pretty simple. It’s the consistent living of these simple things that can be a challenge, but SO worth it! Evidence-based scientific research in the field of neurocardiology shows these suggestions below help build resilience, reduce stress, improve decision-making and self-regulation, and lead to more perceptual balance.*
Here are some ways to start the day that can be helpful:
Before even getting out of bed (or right after getting out of bed), set the tone for your day. I would recommend first doing the HeartMath Quick Coherence® Technique with authentic appreciation and gratitude for the new day. It can effectively get you started in a positive, balanced perspective and facilitates brain function before getting up and becoming active. The Quick Coherence® technique is very simple and only takes a few minutes. Here are the steps:
Step 1: Focus your attention in the area of your heart. Imagine your breath is flowing in and out of your heart or chest area, breathing a little slower and deeper than usual.
Suggestion: Inhale five seconds, exhale five seconds (or whatever rhythm is comfortable).
Step 2: Make a sincere attempt to experience a regenerative feeling such as appreciation or gratitude for someone or something in your life.
Suggestion: Try to re-experience the feeling you have for someone you love, a pet, a special place, an accomplishment, etc. or focus on a feeling of calm and ease.
Five to ten minutes doing this technique first thing in the morning (and throughout the day) can help replace draining, stressful emotions like frustration, irritation, anxiety, worry, and anger with more renewing states of mind like appreciation and inner ease, creating more balanced heart rhythms and facilitating mental clarity and perceptual balance.
Consciously anchor your intent for the day. An example could be:
“My intent is to function in balance and focus on the positive throughout my day. I intend to be aware or mindful in the moment, be productive, express appreciation and be of service.”
Suggestion: To empower your intent, it helps to murmur it aloud so you can hear it.
Go outside, if you can, and for a few moments breathe in deeply a few times and greet the day, the plants and sunshine.
Try these suggestions or come up with your own morning ritual that works for you to set the tone for a positive, fulfilling day.
Mary Claire O’Neal is the author of the award-winning book, Becoming What You Want to See in the World. She is a certified coach, communication and leadership consultant and is a Certified HeartMath® Trainer and Coach.
© Copyright, Mary Claire O’Neal
Quick Coherence is a registered trademark of Doc Childre.
*Article in Harvard Business Review: Pull the Plug on Stress: https://hbr.org/2003/07/pull-the-plug-on-stress