YMCA Healthy Living Magazine, powered by n4 food and health YMCA SUMMER 2020 | Page 7

action. A ritual requires having presence
and attention, which wakes up the brain
from the subconscious cycle. Rituals
are more meaningful because they
allow for connection to one’s self and to
the outside world by practising
mindfulness. Research shows bringing
attention and awareness to the present
moment increases the quality of the
experience, regardless of what the
activity is. This applies to rituals, which
are about being engaged while focusing
on the experience rather than the mere
completion of the task; which goes
against what we are conditioned to do
in a task-orientated world. Here are
some points to consider when
establishing a morning ritual:
} } Night before
The morning ritual is best started the
night before in preparation for the
next day. It could involve writing
down what your top three priorities
are for the next day, laying out your
exercise gear ready for your morning
workout, and setting your alarm
earlier and away from your bed so
you have to get up to turn it off
– avoiding the snooze. This evening
routine helps shape the morning
ritual by taking decisions out of the
morning. You wake up knowing
exactly what needs to be done. Just
don’t over-complicate the morning
ritual by including too many actions,
or it becomes a chore and
unrealistic.
} } Technology-free with gratitude
Wake up in the morning and resist
the urge of using your smartphone.
Give yourself space to not be
addicted to distractions. Initially
there will be temptation to continue
with old habits, but just notice this
impulse and then replace it with a
gratitude practise by writing down
something you are grateful for and
why. Gratitude is an intervention
proven to enhance your overall
wellbeing by expressing appreciation
to even the smallest things.
} } Stillness with meditation
This can be a micro-moment of three
minutes if you are just starting out
with meditation. It can also be a
guided meditation or one where you
are sitting or lying in stillness
focusing on the breath. It is normal
to experience sounds, body
sensations, emotions and thoughts
during a meditation – it is impossible
CHANGING ONE HABIT
CAN BE A POWERFUL WAY
TO TRANSFORM OUR LIVES.
to clear the mind. Just observe what
you notice with kindness and in a
non-judgemental way, there is no right
or wrong way to meditate. Even just a
few minutes can help calm the mind
and relax the body, and set yourself up
for a day of improved mental clarity,
better concentration, and enhanced
ability to deal with stress.
} } Moving your body
Whether it’s a home yoga practice,
attending a HIIT session, or going for
a walk, physical activity doesn’t have
to be a lengthy or expensive; nor
does it have to be something you
think you “should do”; but instead
something you enjoy. For each of us
that will be something different.
Physical activity has many health
benefits such as its ability to promote
the release of feel-good chemicals in
your brain, like endorphins and
serotonin, which are great mood
enhancers to set up your day.
It’s important to connect to each of the
above in your own individual way, to
create an authentic morning ritual that
will serve you best. Initially it may feel
more challenging as you want to stay
with your current morning routine
because habits are hard to break. But
give it time, commit to repeating your
new morning ritual, and remind yourself
why you are doing it. You will transform
the daily grind into meaningful
moments, allowing for a sense of
purpose and clarity to unfold
throughout the day. Eventually it will
become a sacred practice that you
can’t live without.
SUMMER 2020 YMCA HEALTHY LIVING MAGAZINE
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