Beginning the Day Mindfully: 5 Simple Practices to Start Your Morning on a Calm and Focused Note

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Dreadful mornings with chaos and stress have become the norm for many of us. Did you know that a study by Harvard Business Review indicates starting your day mindfully can significantly enhance productivity levels? This blog is set to guide you through five simple yet powerful practices to help transform your morning routine into a calm, focused start to the day.

Are you ready for a truly good morning?

Key Takeaways 🎯

  • ✅ Starting your day mindfully can increase presence and awareness, improve productivity, and reduce stress and anxiety.
  • ✅ Simple practices like deep breathing, journaling, and meditation can be incorporated into your morning routine to promote calmness and focus.
  • ✅ Stretching, engaging your senses, and practicing mindful meal preparation are other ways to start your day with mindfulness.
  • ✅ By incorporating these practices into your morning routine, you can set a positive tone for the rest of the day and support your overall well-being.

Importance of Starting Your Day Mindfully

Starting your day mindfully is crucial for increased presence and awareness, improved productivity, and reduced stress and anxiety.

Increased presence and awareness

Being mindful in the morning can help you feel more present and aware. It’s like shining a bright light on your day. You notice things around you that you might miss otherwise. Small things become big gifts, and this makes your day better.

You find it easier to pay attention to tasks at hand without feeling lost or overwhelmed. Your mind becomes clear, focused, and ready for what’s coming next!

Improved productivity

Starting your day mindfully can have a positive impact on your productivity. By cultivating present moment awareness and focusing on one task at a time, you are able to concentrate better and work more efficiently.

Mindfulness helps to reduce distractions and mental clutter, allowing you to stay focused on the task at hand. It also helps to prevent procrastination by bringing clarity and intentionality into your work.

When you approach each activity with mindfulness, you are able to make conscious choices about how you allocate your time and energy, leading to increased productivity throughout the day.

Reduced stress and anxiety

Starting your day mindfully can have a significant impact on reducing stress and anxiety. By taking the time to focus on your breath, engage in journaling, or practice meditation, you create space for relaxation and peace.

Mindful practices help calm the nervous system, allowing you to approach each day with a sense of groundedness and mental clarity. Through these simple practices, you cultivate an inner calm that can carry you through any challenges that may arise throughout the day.

Embracing mindfulness in your morning routine is an act of self-care that supports your overall well-being and helps to reduce stress levels for a more peaceful start to your day.

Practice 1: Breathe for Two Minutes

In just two minutes, a simple deep breathing exercise can help increase presence and awareness, improving productivity and reducing stress and anxiety.

Benefits of deep breathing

Deep breathing has numerous benefits for our well-being. It can help us feel more calm and focused, reduce stress and anxiety, and increase our overall presence and awareness. By taking a few moments to focus on our breath each morning, we can begin the day with a sense of groundedness and mental clarity.

Deep breathing is simple to practice – just take slow, deep breaths in through your nose and out through your mouth. This intentional act of slowing down and focusing on our breath can have a profound impact on how we start our day.

Simple steps to follow

Practice 1: Breathe for Two Minutes – Take a moment to focus on your breathing. Find a quiet spot, sit comfortably, and close your eyes. Inhale deeply through your nose, feeling your diaphragm expand, then exhale slowly through your mouth.

Repeat this deep breathing for two minutes, allowing yourself to relax and let go of any tension in your body.

Practice 2: Journaling – Grab a notebook or journal and spend a few minutes writing down your thoughts and feelings. Reflect on what you’re grateful for or jot down any worries or concerns that may be weighing on you.

The act of putting pen to paper can help clear the mind and provide a sense of release.

Practice 3: Meditation – Find a comfortable position, either sitting or lying down, and focus your attention on one thing like your breath or a calming word like “peace.” Allow any thoughts that arise to come and go without judgment or attachment.

Start with just five minutes each morning and gradually increase the time as you become more comfortable with the practice.

Practice 2: Journaling

Journaling is an effective practice that promotes reflection, gratitude, and emotional release to start your morning on a calm and focused note.

Promotes reflection and gratitude

Journaling is a mindful practice that helps promote reflection and gratitude. Taking the time to write down your thoughts, feelings, and experiences can bring about a sense of mindfulness and self-awareness.

It allows you to pause and reflect on your day, helping you appreciate the positive moments and find gratitude in even the smallest things. Through journaling, you can gain insights into yourself, process emotions, and cultivate a more positive mindset.

So grab a notebook or use an app on your phone to start journaling each morning and see how it enhances your overall well-being.

Allows for emotional release

Journaling is a practice that allows for emotional release. By putting your thoughts and feelings down on paper, you can let go of any pent-up emotions and gain clarity. Writing about your experiences, worries, or frustrations can be therapeutic and help you process your emotions in a healthy way.

It’s like having a private conversation with yourself where you can express yourself freely without judgment. Journaling in the morning can set a positive tone for the day ahead by releasing any negativity or stress from the previous day.

So grab a pen and paper, and let your emotions flow onto the page to start your morning on a calm and focused note.

Practice 3: Meditation

Experience the transformative power of meditation as a way to cultivate inner peace, enhance your focus, and start your day with clarity.

Guides for beginners

If you’re new to meditation and want to start your morning mindfully, here are some simple guides to help you get started. Find a quiet and comfortable spot where you won’t be disturbed.

Sit with your back straight and relax your body. Close your eyes or keep them softly focused on one spot. Begin by taking slow, deep breaths, focusing on the sensation of the breath entering and leaving your body.

If thoughts come up, gently acknowledge them without judgment and let them go as you bring your attention back to the breath. Start with just a few minutes each morning, gradually increasing as it feels comfortable for you.

Guided morning meditation options

If you’re looking for guided morning meditation options to add to your morning routine, there are plenty of resources available to help you get started. You can find a variety of apps and websites that offer guided meditations specifically designed for mornings.

These guided meditations can range from just a few minutes to longer sessions, allowing you to choose the length that works best for you. Whether you prefer focusing on your breath, visualizations, or body scans, there is a guided meditation out there that can help set the tone for your day and bring a sense of calm and focus into your morning routine.

So why not give it a try and see how starting your day with a mindful practice can positively impact your overall well-being?.

Other Mindful Practices to Incorporate in Your Morning Routine

Incorporate stretching to loosen up your body, engage your senses with a calming cup of tea or by enjoying the morning sunlight, and mentally prepare for the day ahead through mindful meal preparation.


Stretching is an important mindful practice to incorporate into your morning routine. It helps wake up your body and prepare it for the day ahead. When you stretch, it increases blood flow to your muscles and improves flexibility, which can reduce the risk of injuries throughout the day.

Additionally, stretching can help release any tension or tightness in your body, promoting a sense of relaxation and calmness.

To incorporate stretching into your morning routine, start with gentle movements that target different areas of your body. You can stretch your arms overhead to lengthen your spine, reach down towards your toes to stretch out the back of your legs, or do simple neck rolls to release any stiffness in that area.

Engaging your senses

Engaging your senses is a wonderful way to start your morning mindfully. Take a moment to notice the sights, smells, sounds, and sensations around you. Look out the window and appreciate the colors of nature or light a scented candle to awaken your sense of smell.

Listen to calming music or the sound of birds chirping outside. Stretch your body and feel the gentle movements as you wake up your muscles. Engaging your senses helps ground you in the present moment and brings a sense of calmness and focus to start your day right.

Mindful meal preparation

Incorporating mindful meal preparation into your morning routine can set the tone for a calm and focused day ahead. When you take the time to prepare your breakfast mindfully, you engage with the process of nourishing yourself.

Start by choosing wholesome ingredients that will fuel your body and mind. As you chop, stir, and cook, focus on each task at hand. Pay attention to the colors, textures, and smells of the food in front of you.

Take deep breaths and savor each moment as you create a nutritious meal with love and intention. By approaching meal preparation mindfully, you not only enhance the flavor of your food but also cultivate a sense of gratitude for the nourishment it provides.


Incorporating mindfulness practices into your morning routine can set the tone for a calm and focused day. By taking just a few minutes to breathe deeply, journal your thoughts, or meditate, you can increase your presence and awareness, improve productivity, and reduce stress.

Don’t forget to also engage in other mindful activities like stretching or mindfully preparing your breakfast. Starting the day with purposeful pauses and self-care will help you maintain mental clarity and find peace throughout the day.


1. What is a mindful morning routine?

A mindful morning routine uses simple practices to start your day on a calm and focused note. It includes breath awareness, purposeful pause and more.

2. How does breath awareness help in the morning?

Breath awareness helps reduce stress in the morning. It helps you be aware of your body and mind, making you ready for any appointment or meeting.

3. What does it mean by ‘purposeful pause’ in a mindful routine?

In a mindful routine, a purposeful pause means taking breaks to reset our minds with calmness and focus before moving on with our calendar for the day.

4. Can beginning my day mindfully help with selfcare?

Yes! A mindful start to your day can greatly help with selfcare as it reduces stress levels, promotes focus and primes us for being present throughout the day.

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Jamie Wilkinson

Hey! My name is Jamie and welcome to Surviving the Day. I'm a jack of all trades but master of none. I love learning new things and living a healthy lifestyle. Hopefully, you'll find some of the information I share useful to you and your family. Feel free to drop me a line and I'll be sure to respond!

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