The Mind, Body, Spirit Morning Ritual You Won’t Want to Skip
There is definite validity to the phrase “Waking up on the right foot.” What does your day look like when you have an invigorating start that leaves you vitalized and raring to go, versus a bummer morning that you need to overcome before tackling your challenges? Not only are you more productive and centered, but you also have a better mindset and outlook to do what you need to do.
Time recently published Inc.com’s 6 awesome tips that can be transformed into the ultimate morning routine. It takes into consideration your body, mind and even spirituality, if you’re so inclined. Check out the tips with a few extra added twists and takes:
1. Go at least 15 minutes sans screens
How much of our time goes into staring at screens all day ping back and forth on our smartphones, watching endless feeds. There is absolutely zero need to start your day off this way and begin a trend of being at your technology’s beck and call, instead of the other way around. You also be amazed at how much faster you move with your focus on your morning tasks. Plus, it keeps your work-home balance optimal, as you aren’t tempted to check your work emails before you get into the office.
2. Lemon water is your friend
I’ve covered this before, but warm lemon water with fresh organic lemon is an amazing thing, especially when you get to it as the first thing you do in the morning. Aside from nuking that morning breath, its benefits range from helping with digestion to boosting your metabolism. Check out this article on drinking lemon water and add a fresh twist to your morning for the full details.
3. There’s a right way to get out of bed
I was totally unaware of this, but there’s “one best way, if your body allows for it” to get out of bed. You need to roll over onto your right side, then push yourself up into a sitting position before standing with a straight back (no hunching). According to Inc.com, it’s the perfect combination of pressure-free and body-friendly. Instead of jarring your systems, it gently helps prepare your body for the day.
4. Set and affirm your goals for the day
Inc.com only covers setting “feasible goals for the day” (limited to three for achievability), but the power of the spoken word and setting your intention can make an incredible difference. Once you have it down, take a few moments to say it out loud every morning! Eventually, you won’t need the written version, and you can say it by memory. If you say it often enough, you’ll start believing it for yourself.
Affirmations are thought to work scientifically because humans have a thing called a Reticular Activating System (RAS) in their brains. This is like a filter that lets in information that we need and filters out information that we don’t. If we didn’t have this system, we would be bombarded with so much information that our senses would overload, and we would go into massive overwhelm. Instead, our brain registers what matters to us based on our goals, needs, interests, and desires.
When you say an affirmation over and over again, it affects your brain on a very specific level. One thing that happens is that it sends a very clear message to your RAS that this is important to you. When you do that, it gets busy noticing ways to help you achieve your goals. Prepare to be amazed at how many goals you accomplish!
5. Stretch it out
You don’t have to practice yoga if you don’t want to (though that’s definitely an amazing way to stretch your body!). You can, instead, do this from the comfort of your own bed. Inc.com suggests a simple stretched-out-legs-and-arms-overhead movement. If you feel like moving to a padded surface on the floor, you can try a supine twist or whatever feels right. Think about it…your body has been “offline” for many an hour, so warm it up properly.
6. Meditation persuasion
From Oprah to Giselle Bundchen, so many folks swear by meditation. And, as a good reminder from Inc.com, “meditation is only as strict, long, short, boring, or annoying as you make it.” A guided meditation can be an incredible way to start your day, but if you prefer not to travel the more metaphysical, spiritual route, all you really need to do is sit in a comfortable position and focus on clearing your mind. Even less than a minute can make a major difference.
7. Treat breakfast with respect
I’m adding my own here, but listen up. Breakfast is key. Don’t skip it. Don’t McDonald’s it. Quite thinking that if you eat junk, or just a cup of coffee, or nothing at all, that you will be a champion. Your body hasn’t had anything to eat for eight hours or so; it desperately needs quality refueling. Put some thought into what breakfast is best for you, even as far back as the night before, to make sure that you get the nutrition you deserve.
Is hitting the snooze button really worth it? Don’t be defeated by the day; instead, punch the day in the face right from the start!
How to Balance Your Solar Plexus Chakra
The Solar Plexus chakra or Manipura chakra is often referred to as the chakra of personal power. Located two inches above the navel at the base of the rib cage, it is the seat of our ego and where we draw motivation to achieve our goals. It governs our ability to achieve the goals we set for ourselves, moderates our self-esteem, it oversees our raw emotions and we draw on it for our self-discipline.
Call on Your Solar Plexus Chakra to Understand Your Emotional Self
When our Solar Plexus is unbalanced we experience both physical and emotional problems. Because this chakra is located near the abdomen, it affects many internal organs such as the kidneys, intestines and pancreas. Stomach ulcers and possible weight problems can also be attributed to an unbalanced Solar Plexus. In addition, we may suffer from back problems, lethargy and because this chakra is connected to our sense of sight, we may experience blurriness with our vision.
Note that physical ailments have a dramatic effect on our emotional and spiritual state and that if we pay attention to these energies within our bodies, we could, in earnest, take control of illnesses we feel are wreaking havoc on our bodies.
If it is under-active, it can lead to emotional problems, sometimes seriously. We may feel powerless or ineffective which can lead to negative thoughts and despair, we will doubt ourselves and our accomplishments and see mistrust within our friends and family. Anxiety and low self-esteem often accompany an under-active Solar Plexus and if we let these emotions fester, it can and will affect our other chakras, and by extension, our physical and emotional states.
Yet a Solar Plexus that is overactive can be just as harmful. Too much of a good thing, no matter how healthy or helpful it is, never good for us. If we find ourselves judging people too harshly or have become too critical or demanding, then our Solar Plexus could be over-stimulating our system. Anger and aggressiveness is another symptom of this overactive chakra. Anger is one of the more serious effects as it has a noted physical reaction. When we are angry the body re-directs blood away from the abdomen area and to the muscles in preparation for a physical confrontation, therefore, starving the organs of the Solar Plexus of nutrients.
How Anger Affects the Body
When the energy of our Solar Plexus is balanced, our outlook on life improves, criticisms and problems are easier to handle, and you have control over your emotions and your thoughts. The ego is easier to handle. You will understand and accept your inner peace and radiate that acceptance outward, coming to appreciate people and things around you. When balanced, our Solar Plexus gives us confidence in ourselves and our performance. We feel accomplished and proud of our work and achieving our goals. We create an emotional focal point.
The Solar Plexus Chakra is connected to the sense of sight. It is thought that nearsighted people may an over-abundance of fear or insecurity, while those who are far-sighted hold unresolved anger or guilt. We can draw on our personal power to help stimulate the chakra. Exercising our self-discipline not only brings us closer to our goals, but strengthens our chakra and allows us to digest the more unfavorable situations and negativity in our lives.
See the Solar Plexus Light at the End of the Tunnel
Stimulating the Solar Plexus is as easy as taking a walk and observing a sunset or sunrise. Visit a park or just watch the stars. Observing the many colors in our world can stimulate and reinforce more than one Chakra point.
Color is an important part of Chakra therapy. Just like sound vibrations, each color has a corresponding wavelength.
A simple way to fortify or help keep your chakras balanced is to wear clothing or an item of the corresponding chakra color. Try this exercise: as you go about your day, periodically think about the color you’re wearing. Imagine that color infusing into the corresponding chakra point. See it in your mind, blending with your body, soaking into your skin. Take several deep breaths, exhaling all the air out of your lungs. Do this several times a day, or when you happen to remember. It will go a long way in helping you to condition your mind to balance your energies.
You can also try the meditation exercise above with any of the colors below to balance their respective chakras:
- Red/black for the Root
- Orange for the Sacral
- Yellow for the Solar Plexus
- Green for the Heart
- Blue for the Throat
- Indigo for the Third Eye
- Violet for the Crown
How to Balance Your Solar Plexus
There are as many different ways to balance our chakras as there are people in the world, and what works for one person may not work for another. Some people like to sit and meditate, using sounds and smells to relax and re-energize, while others may chose exercise or participating in other activities that stimulate our points. Whichever way you chose, make sure that it’s right for you. If you feel uncomfortable doing a yoga position, try listening to music and focusing on how your body responds, or if you are more energetic, a good hike or riding a bike might be better suited. This is the important part; listen to your body. It will tell you what works and what doesn’t.
To nourish your spiritual side, try volunteering or taking a class; learn something new. This nourishes our mind and spirit.
Solar Plexus Balancing Tools
Stones of yellow hue are best to use. Crystals such as amber, citrine, golden or honey calcite, yellow sapphire are just a few. Wear or place these crystals on your body as you listen to meditative music, or carry them in your pocket.
Using sound as part of your chakra balancing is a soothing and relaxing way to release the tension and blockage within our bodies. Either by ‘toning’ which is using a specific vowel sound, drawing it out in a tone of voice you feel comfortable using. For the Solar Plexus, the sound of ‘oh’ should be used.
A Bijas mantra is different and can be used as well. The Bijas for the Solar Plexus is RAM.
The Solar Plexus helps with mental clarity as well as learning new things. Try taking up a new hobby or playing games that stimulate and sharpens your mind. These are excellent ways to keep this chakra open and balanced.
While the majority of these suggestions concentrate with feeding our emotional and mental side, we need to think of our body as well. Keeping the body healthy with the right food and good exercise can also keep the chakras balanced and the energy flowing. Consider eating foods that are yellow, such as some squash, yellow bell peppers and lemons. Fruits and vegetables of this color contain antioxidants such as lutein. Research suggests that lutein along with other plant basted antioxidants, may reduce the risk of chronic eye disease.
Yoga Poses to Balance the Solar Plexus
Stimulate and balance your solar plexus with full yoga classes or individual poses, listed below.
Yoga Classes on Gaia
- Third Chakra Yoga Practice
- The Healing Elements: Fire: The Third Chakra
- Authentic Power: Enlivening the Third Chakra