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4 Mindful Ways to Start Your Morning

Mindful Ways to Start the Morning

Do you have a difficult time starting your mornings with positivity?

You are not alone. In fact, according to Gallup, just 43% of adults aged 18 to 34 describe themselves as “morning people.”

Practicing mindfulness in the morning, however, is an easy way to transform your day before it’s even begun.

Mindfulness is the concept of remaining present in the moment while staying aware of our thoughts and emotions.

Practicing mindfulness can provide a huge variety of benefits from less stress, to improve sleep and overall wellbeing.

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By shifting our mindset into a place of positivity in the morning, the day ahead of us will reflect that same mindset.

There are many different techniques that one can use to begin living and more mindful and fulfilling lifestyle.

Try some of the following exercises to see what works best for you.

Morning Mindfulness Exercises


Journaling is my personal favorite way to start the morning because it allows me a moment to let my thoughts be just that: thoughts.

By releasing our thoughts from our minds and putting them down on paper, we are able to reflect upon them and ultimately shift our perspective on negativity.

Each morning, I take a moment to write down 5 positive things in my life. Or, 5 things that I am grateful for.

I will always include one thing that I have today that I did not have last week, as well as one small thing that made me smile.

This practice of gratitude allows me to remember and reflect on all that I already do have in life. It also creates room for positivity in the day ahead.

Breath Work

Breathing exercises are a great way to realign your energy before starting the day.

Personally, I like to do my breathing exercises first thing in the morning before I’ve ever left my bed.

One of my favorites to do while laying down in bed is a technique called belly breathing.

To begin, sit or lie flat in a comfortable position (In this case, your bed).

Place one hand over your belly button and the other on your chest.

Take a deep breath in through your nose, concentrating on the feeling of your belly pushing out against your hand.

Then, breathe out through pursed lips as if you were whistling. Notice the feeling of the air leaving your belly as your hand sinks down.

Repeat this breath up to 8 times or until your concentration has fully focused on your breathing.


Similar to compliments, affirmations are positive words or phrases used to uplift someone and provide them with a more positive mindset.

They are a great option for incorporating mindfulness and positivity into your morning routine, particularly due to the ease in which you can recite them.

For the purposes of this article, I’ve provided a list of a few positive affirmations for you to add to your morning routine.

Take a moment to repeat one to yourself out loud, or write it down in a journal for added reflection.

The physical form in which your affirmations take is not as important as your attitude while reciting it. This means that you need to believe in what you are saying in order for it to be effective.

  1. I feel strong and healthy today.
  2. I can conquer any challenges that today throws my way.
  3. I am happy and content with my life.
  4. I am joyful every day and create joy for others.
  5. Today is going to be a great day!


Getting your body moving in the morning is a great way to begin the day with more positive energy. It has also been said to reduce stress and improve overall mental health.

This is because it trains our minds and bodies to stay alert in the present moment.

By focusing on something like running, walking, or stretching, we are able to strengthen not only our physical muscles, but our minds attention span.

My personal favorite way to get my body moving in the morning is with yoga. I prefer it over high-intensity workouts like running because it allows me to focus on a specific intention or feeling.

Not to mention, yoga is great for flexibility, heart health, and even depression.

It’s especially great if you can complete your morning exercise out in nature. This will allow you to feel more grounded with the beauty of the earth and focus on something bigger than yourself.

So – there you have it.

Four mindful ways to begin your morning with a more positive attitude and outlook.

Remember, however, there is no one-size-fits-all approach for everyone. You may want to dedicate one morning to each approach and see which works best for you.

Or, if you love them all, you can create a morning routine that accounts for time for each exercise.

About the Author
Rita Thompson is a writer for The Joy Within, an online school for meditation, happiness, and personal empowerment. As a writer, Rita strives to help shed light on underexplored topics to help others flourish and access their fullest potential. Learn more at or on Instagram @the_joy_within.

Calm Down the Chatter of Your Mind

Do you wish to free your mind from endless thinking?
Discover How to Stop the Constant Chatter of the Mind