How I start my day always sets the tone for everything that follows. Having a good morning routine gives me a sense of who I am, the miracle of being alive, gratitude for everything I have and a sense of purpose, and calm for the day ahead, before the world becomes noisy and busy.
What is a morning routine?
A morning routine is a series of simple, intentional habits you follow at the start of each day. It could include stretching, meditation, journaling, or having a healthy breakfast. The aim is to set a calm, positive tone that boosts your energy, focus, and well-being.
Many spiritual traditions view the first hours after waking as a sacred opportunity to connect with your Earthly self and with something greater. With the right habits, mornings can be more than just a rush to get things done; they can become a time for reflection, intention, and true self-care.
The ancient yogis called this peaceful early time the “Brahma Muhurta” and often referred to as “The Creator’s Hour.” It’s considered the most spiritually potent period for meditation, reflection, and intentional creation.
Brahma Muhurta begins 1 hour and 36 minutes before sunrise and ends 48 minutes before sunrise so the exact time varies depending on your location and the season. For example, if sunrise is at 6:00 AM, Brahma Muhurta runs from 4:24 AM to 5:12 AM.
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Now I’m not usually up at that time of day unless I’m up to see the sunrise on the solstices, but I class myself as a night owl rather than an early bird and everyone has their own body clock and biorhythms.
In yogic tradition, this early time is special because:
- The atmosphere is quiet, still, and energetically pure, making it ideal for spiritual practices
- The mind is naturally calm, allowing deeper meditation and clarity
- The pineal gland secretes melatonin and melatonin is still active during this period, which supports mood balance and inner ease
- Ancient texts like the Ashtanga Hridaya claim that waking during Brahma Muhurta can increase lifespan and prevent disease
Brahma Muhurta is not just a time; it’s a portal for self-creation. As Sadhguru puts it, “You become the Brahman in the morning, so you can make yourself the way you want yourself to be”.
Western science is now catching up to the idea that the brain is more receptive to being reprogrammed with empowering ideas in the early morning. A lot of the work of Dr Joe Dispenza suggests there is, what he calls a ‘golden hour’ just after you wake up, when your brain waves are more likely to be in the sacred theta or alpha state, where you can start to reprogramme your subconscious mind more easily.
This is the perfect time to do some meditation or affirmation practices, whilst not getting caught up in the egoic mind or the worries that ego and identifying with your human self often bring.
In Ayurveda, this period is thought to offer special support for clarity, healing, and spiritual growth. Even if I am not following a formal tradition, I find my mornings are so much better when I approach them with care and mindful habits. I may not be up before the sun, but I never get up unless I have at least attempted to align myself with something greater than my body through a meditative practice. And if I do, I often find that my day doesn’t go so well.
So, I’m going to share some of the best habits for a successful morning routine. These habits balance body, mind, and spirit, and help me feel nourished for the day ahead. They may not all work for you, but you can experiment and find out what makes you feel alive and ready to face the amazing day ahead of you.
Why Morning Routines Matter For Your Day
I notice that the right morning practices help bring me clarity, steadiness, and a sense of connection that stays with me throughout the day. Some changes I experience when I commit to a mindful start include:
- Improved focus and calm, making it easier for me to handle stress
- A more positive mindset and fewer anxious thoughts and a greater ability to handle the ones that crop up
- Greater energy and motivation to make healthy choices
- Feeling connected to my intentions, values, or spiritual path
- Reduced sense of rushing or overwhelm – this is a big one for me and helps me feel ‘time rich’ rather than ‘time poor’
Whether I only have 15 minutes or a full hour, these benefits show up when I make my morning routine a priority.
A Word of Caution
Creating meaningful habits for the morning isn’t about ticking off a to-do list. In fact, it should never be about ticking something off a to-do list. If you are doing a morning mindfulness practice “just to get it over with,” then I’m afraid you are still just doing another task on the hamster wheel (what I sometimes call ‘the matrix’) and your mindfulness practice is just another ‘thing’ that causes you stress. If you don’t do it for some reason, then the ego mind will find plenty of negative and disempowering thoughts to flood your mind with if you are not careful. You can end up feeling guilty or unworthy, and this is the exact opposite of what a mindful and meditative start should be.
Step-by-step Guide to Building a Successful Morning Routine
Here are some habits I personally value and find helpful for starting my day with purpose and peace. I don’t use every practice every day, but I focus on what feels right for me when I wake up and you should try out different things to decide what works best for you.
1. Wake up gently
Instead of leaping out of bed at the sound of an alarm, I try to wake up gently. Some mornings, I use an alarm with soft music or nature sounds. Other times, I leave the curtains slightly open to let natural light wake me. This gentle waking helps my mind adjust smoothly from sleep to wakefulness, which feels better for my body and my spirit.
- Place your alarm across the room to avoid snoozing – this means you can get up, use the toilet and then return to complete your morning routine
- Take a few deep breaths while you’re still in bed
- Notice one thing you’re grateful for as soon as you wake up. I really recommend this as it sets up your day and thoughts positively. (It’s usually the last thing I do before I go to bed at night too.)
2. Hydrate Your Body
After several hours without water, our bodies need to rehydrate. Drinking a glass of water at room as soon as I get up feels refreshing and gives my digestion and alertness a boost. You can add a splash of lemon juice or apple juice if you want to, for added brightness, helping cleanse your system naturally.
3. Find Your Quiet Space
A few minutes of quiet can help bring my mind and spirit into balance. I often choose meditation, visualisations, or simply sitting in stillness and practising detachment techniques so that I don’t get drawn into what RJ Spina calls ‘body consciousness’ where I forget who I truly am (a fractal of Divine Energy) and start to limit myself to the belief that I am just Gail Lowe.
Even if my home is noisy, I try to create a little pocket of silence just for myself, which gives my nervous system a moment to settle. With two teenage daughters in my house, early mornings can be unusually quiet before their body clocks kick in and they wake up, which gives me some precious ‘me-time’.
- Try breathing in awareness: sit quietly and watch each inhalation and exhalation as you let the conscious mind chatter go
- Repeat a favourite affirmation or mantra, such as “I am an unlimited creative being and I bring light and love to the universe” – that’s my favourite!
- Notice the sensations in your body as you sit in silence
- Listen to a guided meditation if you want to
4. Move Your Body Mindfully
Adding gentle movement gives me energy and helps me shake off any stiffness from sleep. I love doing yoga, but in the past I’ve also just done simple stretching, or flowing movements like qigong or Tai Chi. These are all great ways to connect with your breath and body. Even five or ten minutes is enough to make a real difference, but you can also do longer, go for a run, walk the dog or go to the gym if these are things you prefer. Other ideas include:
- Do a few sun salutations or basic stretches (I love doing this)
- Take a slow walk in your garden or local park
- Listen to your body’s needs; some days call for vigorous movement, others for softness
5. Shower or Bathe
Taking a shower in the morning and letting the water gently cleanse your body and spirit is a gentle way to wake yourself up. Use products that have an enlivening scent that can engage your olfactory sense such as essential oils or aromatherapy products. The olfactory system is directly connected to the limbic system, which governs emotion and memory, which is why a scent can instantly transport you to a childhood moment or evoke a deep feeling.
6. Make Time For Gratitude and Intention
This is another of my daily routines that I always do in the morning. Gratitude is a powerful way to attract more joy into your day and Esther Hicks recommends always finding a few things that you can be thankful for, big or small, such as your warm bed, a friendly pet, or a new opportunity. I can honestly say that this is something that I always do. Sometimes I sit on the swing seat in my garden and listen to some gratitude meditations for 15 minutes or so and it really does put a smile on my face and lift my mood.
After that, I set an intention for the day. This could be as simple as “I intend to spread love and kindness today” or “I am open to receiving blessings today.”
- Write or say aloud three things you’re grateful for
- Set a simple intention and keep it in your mind as you get started
- Visualize how you want your day to unfold
You can write these in a diary or mindfulness journal if it helps. Many have useful prompts to help you focus your attention on different areas.
7. Nourish Yourself With a Balanced Breakfast
Finally, after finding a quiet space and moving, I like to eat something nourishing. My breakfast changes depending on my mood and what my body needs, as I’m sure yours does too. My favourite breakfast is muesli with live yoghurt and fruit (especially raspberries and blueberries), but I also love porridge with bananas when it’s colder, or just some toast and jam. I’m not here to tell you what to eat, but I know that when I eat a healthy breakfast, it helps set me up for a successful day.
If you can, choose whole, natural foods: porridge oats, fresh fruit, herbal tea, or perhaps eggs and avocados. Eating mindfully, without distraction. Appreciate your food and notice the difference that it makes to your day.
- Try a simple meal with protein, healthy fats, and fiber
- Eat slowly and pay attention to taste and texture
- Avoid checking your phone or watching the news while you eat
Tips For Keeping Your Morning Routine Spiritual and Sustainable
Of course, there are days when the routine I’ve mentioned can feel more difficult to achieve, and on those days, I usually try to do my exercise or meditation later in the day. However, I have learned through experience that the best way to start my day is by doing the things I’ve suggested. I can change the order, longer exercise can happen later in the day or I may take breakfast with a friend, but honestly, I really try to stick to this routine if I can. I don’t beat myself up if I miss something, but I know I feel better when I start with some mindful decisions.
There was a time in my life when I was always rushing in the morning. I never had time to meditate or eat properly and I used to get in the car and buy a sugary donut and coffee on the way to work and consume them as I drove. My life seems to lurch metaphorically from ‘jumping out of the frying pan into the fire’, and I always felt time-poor and chaotic. I constantly wondered why I felt miserable and would often be fighting back the tears on the way into work! Eventually, I realised the problem, took back my own power, and I have never looked back since.
So be kind to yourself and remember these important points:
- Be flexible; Some mornings are rushed, others are slow. Adjust your routine to suit the day, but keep the spirit of these habits alive
- Use gentle reminders; Place notes or objects in your space that encourage you to pause, breathe, or reflect
- Mix and match practices; You don’t have to do all these habits every morning. Focus on what brings you the most peace or clarity
- Connect with nature; Open a window, listen to birds, or step outside for a moment. Nature helps me feel rooted and present
- Start small; Trying to switch up your mornings all at once can be overwhelming. Add one new habit at a time
Self-love and self-care are not luxuries in today’s modern world – they are essential for your physical, mental and spiritual health. See our article on self-care for more ideas on how to look after yourself.
Here are a few more ideas for deepening your morning routine:
- Journaling: Spend a few minutes writing about your dreams, thoughts, or experiences overnight. Journaling clears my mind and sometimes brings surprising insight
- Reading spiritual or inspirational texts: Even a paragraph from a sacred book, a poem, or a wisdom quote can lift my mood and remind me of what matters. I like to ask the universe for something I need to hear today, and then scan my hand across my bookshelf and stop at a book that feels ‘right’, open it up and just read what’s there. It can be a very illuminating experience
- Chanting or prayer: A short chant, hymn, or heartfelt prayer connects me with my values and sense of the sacred
- Creativity: Drawing, painting or writing are all creative ways that you can use to feel free and energised for the day
- Listening to uplifting music or nature sounds: Starting the morning with sounds that soothe and inspire you. Try soft instrumental music or recordings of birdsong to help set a positive tone
- Get out into nature: Another favourite of mine – just go for a walk or listen to the birds
Further Research and Recommended Reading
If you want to get into understanding and shaping your mornings for spiritual growth, here are some books and teachings I’ve found inspiring:
- “The Miracle Morning” by Hal Elrod; Simple ways to change your mornings and, over time, your life
- “Daily Rituals: How Artists Work” by Mason Currey; Glimpses into the morning habits of creative people
- “Waking Up: A Guide to Spirituality Without Religion” by Sam Harris; Thoughtful perspectives on mindfulness and wakefulness
- “Peace Is Every Step” by Thich Nhat Hanh; Everyday practices for presence, gratitude, and compassion
- Spiritual traditions to check out: Ayurveda, Zen morning sitting, Tai Chi, yoga, mindful prayer, Sufi morning practices like dhikr (remembrance), or Native traditions that greet the day with gratitude for the sun.
Your Morning Routine Is Your Choice
Regular habits move you from autopilot to awareness, and you will be much more likely to bring kindness, presence, and purpose into everything you do if you start your day in a mindful way. Whether your routine is five minutes or an hour, it’s the intention and vibrational awareness, not the duration, that has the biggest impact.
Each day brings a new chance to begin again, to grow from yesterday, and to recognise and honour the sacredness of being alive. You were meant to be joyful, so take the time to get yourself into that state when you wake up, before you do anything, and your life will improve.
What are your favourite morning routines? Let me know in the comments.
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