MORNING ROUTINE

 

The first couple of hours of the day are undoubtedly the most important for our growth, and we strongly suggest having a conscious morning routine. The following suggestions harness principles from neuroscience to optimize our biochemistry for health and success. We recommend following this sequence for some time, as there is a specific arc of consciousness that we are trying to achieve while moving through these different brainwave states in sequence.

 
 

ORIENTING + GRATITUDE

 

Upon waking, gently transition out of your dream state by orienting yourself in the room. If you have a partner or a pet, this would be a good time to cuddle with them. If you sleep alone, placing your left hand on your belly and your right hand on your heart as you apply gentle pressure is a beautiful way to greet the day. Fill your heart with gratitude for being given the gift of a new day. Think of all the blessings in your life and inhale deeply. For thousands of years, Buddhist monks have held the practice of reflecting on death upon waking. This is simply to center the mind on the beauty and sacredness of life itself, for it is never a guarantee.

 
 

COLD SHOWER

 

The benefits of cold showers are numerous, and here we will focus on how they enhance our immunity, combat sleep inertia, strengthen our minds, and help us regulate the nervous system.

Initially, most of us resist the idea of taking a cold shower, which is a perfectly normal response. However, with some discipline, we can gradually build up our tolerance and even find enjoyment in the practice.

If you are new to cold showers, begin by taking a regular warm shower, then switch to the coldest setting for just 5 seconds before finishing. Each consecutive day, add an additional 5 seconds until you can endure a full minute of cold water. After that, begin with cold water from the start and work your way up to about 3-5 minutes. This duration is sufficient to reap the benefits. Typically, we take another warm shower later in the evening, always finishing with a cold rinse, but our morning shower always begins with a cold blast to kickstart the day.

This process is as much a mental challenge as it is physical. No one enjoys discomfort, but by embracing it, we train our minds to become more resilient and adept at overcoming challenges. Cold exposure is a form of stress on the body. By using our minds to calm our body's automatic reaction to the cold, we train our nervous system to better regulate stress in other situations. Incorporate intentions, visualizations, and affirmations to enhance this practice. Additionally, take a moment during your cold shower to express gratitude for your body and thank the water for its emotional cleansing.

The key to mastering this practice is focusing on your breath. Take a few deep inhalations to prepare your body, while using intentions and affirmations to prepare your mind. As you step into the cold water, release a deep, slow exhalation, and consciously relax into the discomfort. After about 30 seconds, you will notice your body adjusting to the temperature, making the cold more tolerable. Bring your attention to the present moment, and appreciate your body for its remarkable healing capacity and strength.

The chemical reactions occurring in your brain and body during this practice ensure that you will emerge feeling energized and with a positive outlook.

If available to you, we recommend gradually increasing your exposure to cold water until you can tolerate 5 minutes in a cold plunge or ice bath.

 
 

HYDRATION

 

Without delving into technical details, your body should already be prepared for wakefulness at this point, assuming you've had a good night's sleep. Consequently, there should be no immediate need for coffee to wake up. In fact, consuming caffeine upon waking can have adverse effects on your energy levels a few hours later, as it increases the amount of adenosine (a chemical that promotes sleepiness) binding to receptors once the caffeine's stimulating effects wear off.

Additionally, coffee is a diuretic, and in the morning, you're already in a somewhat dehydrated state, so combining the two isn't ideal. Instead, consider hydrating yourself and discovering how this simple practice can be quite invigorating. We recommend drinking at least 24 oz of high-quality water on an empty stomach. You can enhance this by adding a pinch of Himalayan pink salt for essential minerals and a squeeze of lemon to help alkalize the body. Some of us also find it beneficial to incorporate pure psyllium husk for added fiber to support digestive health. Hold the cup close to your heart as you focus on the intention of promoting your health and drink it with reverence.

 
 

LIGHT EXPOSURE + GROUNDING

 

One of the most beneficial things we can do for our biochemistry is to expose our eyes to direct sunlight for 5-10 minutes while the sun is still low on the horizon. This triggers the release of important chemicals in the body that not only promote wakefulness, boost immunity, balance hormones, and enhance metabolism but also contribute to better-quality sleep in the evenings.

To achieve this, we recommend stepping outside because windows filter out too much of this beneficial light. It's important not to wear sunglasses during this time, but also, never stare directly at the sun until you experience discomfort.

While you're outside, it's ideal to place your bare feet on the earth and ground yourself. Embrace the new day, acknowledging the sun, the trees, the plants, and the animals. Inhale deeply and be mindful of your integral connection to this beautiful planet. In our spiritual practice, we like to offer nature symbolic tokens of our gratitude, such as loose tobacco, cornmeal, sugar, flower petals, or candy. This is a wonderful way to maintain a sense of ayni, or sacred reciprocity.

If possible, stay outside with your feet on the ground while you engage in the breathwork described below.

 
 

WIM HOF BREATHING

 

There is no better way to "ground ourselves" and fully embrace the present moment than by completing 3 rounds of Wim Hof or hyperoxygenation breathing. This powerful practice yields a multitude of physical, mental, and energetic benefits.

Physically, numerous studies have demonstrated its remarkable ability to strengthen the immune system significantly. It grants us greater conscious control over the capabilities of our autonomic nervous system, while also training our nervous system to down-regulate.

Mentally, it acts as a gateway for mental reprogramming, manifestation, and intention setting. This practice teaches our minds to exert control over the body, enabling us to relax and remain composed during moments of stress.

Energetically, it bridges our subtle body with our physical body and the present moment. It becomes an embodiment practice that fosters presence and awareness, allowing us to make the most of each day.

We recommend completing 3 cycles of this practice, which typically takes approximately 10-15 minutes.

 
 

SILENT MEDITATION

 

After completing the third cycle of Wim Hof breathing and returning to our regular breathing pattern, sitting in silence with our eyes closed and allowing ourselves to enter into silent meditation can be an incredibly powerful experience. It doesn't need to be lengthy; the breathwork prepares our state of mind, so even a short 5-minute session can have a profound impact. During this time, we can appreciate our bodily sensations, the immediate surroundings, and the earth beneath and around us. Simply exist in the moment. This practice can offer profound visions and intuitive insights by merely allowing, feeling, and listening without engaging in conscious thoughts. If thoughts do arise, simply observe them without judgement but do not attach to them. Remember that you have thoughts — but you are not your thoughts.

 
 

GENTLE MOVEMENT

 

Now is an excellent time to engage in some gentle stretches, mobility exercises, bioenergetic exercises, or embark on a yoga routine. You can take as little or as much time as you need or desire for this practice. It's important to note that this isn't your workout session; it's simply a time to awaken your body and kindle your inner energy for the day ahead. A few calisthenics or a brief walk can also be effective. If you happen to have access to an inversion table or a way to hang upside down, we highly recommend incorporating it into your routine.

 
 

JOURNALING

 

As a way to engage with our conscious "waking" mind before embarking on the day, journaling offers tremendous benefits. Whether you prefer the tactile experience of pen and paper or the convenience of a digital journal, take a few minutes to connect with your thoughts, and don't be overly critical about what emerges. Below are some suggestions for what to include in your journal:

  • Write down five simple things you're grateful for on that particular day. Focus on the little things and appreciate the multitude of reasons for gratitude. This straightforward practice will activate your heart and initiate a positive vibration for the day.

  • Jot down 3-4 things you aim to accomplish during the day. These shouldn't be lofty goals but rather manageable tasks that you know you can achieve. This will prepare your mind with positive intentions and set you up for success.

  • Record one simple act of kindness or service you performed for others the previous day. Can't recall anything? That's okay – you have today to try again!

  • Note any thoughts you're currently having or things you'd like to remember. You can write freely or maintain a catalog of any data you might want to track, such as nutrition, prevailing emotional states, spiritual practices, insights, dreams, and so on.

 
 
 

You can now start your day, whether that means going to your computer and reading emails, eating breakfast, or whatever you normally do. 

 
 

SOME TIPS

 

  • The most crucial aspect is to refrain from checking your phone or computer until you've completed this routine. Resist the urge to delve into social media or email immediately upon waking, as it can make us reliant on external triggers for our dopamine release rather than cultivating it through our own thoughts and physiology. The morning routine detailed here empowers us to take charge of our own dopamine production, which can yield potent cumulative effects.

  • If you are fortunate enough to share this morning routine with a loved one, try to limit excessive interaction. The practices outlined here foster transformational internal states.

  • The most significant life hack of all is to embrace GRATITUDE. It exerts profound and measurable effects on our physical, mental, and emotional well-being. Use the initial hours of your day as an opportunity to cultivate this state of being.