The first few moments of your day are the most important,
Because they set the tone for how the rest of your day will unfold.
Here,
Now,
As you wake up and greet the day,
It's a powerful time to think about what you can do today to enhance your energy.
So let's begin.
Sit up with a good posture,
Shine your heart forward,
And let your shoulders relax back and down away from your ears.
Straighten your spine and slightly lift your chin.
This creates a clear channel in your body for energy to move through effortlessly.
If you feel comfortable,
Close your eyes.
Take a deep breath in,
Filling up your body with your first big breath of the day,
And exhale and let that breath go,
Exhaling out the old stagnant sleepy energy of the night before.
Again,
Breathe in fresh air,
Energizing your body with the power of your breath,
And exhale to let it go as you soften and relax.
One last time,
Take your deepest breath yet,
Feel the expansion of potential in your body.
Exhale and let it all out.
Now find a regular breathing pattern that feels natural for you.
There are five core pillars of holistic health that create a solid foundation for your health to thrive upon.
We will go through each pillar now,
And you'll set an intention for how you will address or acknowledge each of these pillars today.
The first is movement.
Take a moment to consider how you will move your body today.
Maybe it's going to an exercise class,
Rolling out your yoga mat at home,
Walking instead of driving to work,
Or taking some time to stretch your body.
Whatever it is for you,
Take this moment to consider how and when you will incorporate healthy movement into the day that lies ahead of you.
For the second pillar,
Let's think about food as fuel.
What you eat impacts your energy and your mood.
What healthy choice will you make today in regard to what you eat?
Can you take a healthy snack from home rather than eating out?
Can you choose a colorful plant-packed meal at lunch today to boost the range of nutrients that your body will absorb?
Can you skip the afternoon coffee,
Swap it for a herbal tea?
Think about what healthy choice you will make today.
And remember,
Healthy habits are built by making one small choice after another.
So it doesn't matter how small or large your choice is,
What matters is the commitment behind it.
Next,
Let's think about the mind.
What is one thing you can do today to nourish your mind?
Maybe this is reducing mental stress and tension by taking a walk at lunchtime,
Or spending time to journal,
Or create a plan to avoid feeling overwhelmed.
Maybe it's stimulating the mind by trying a new skill or calling a friend.
How will you create a positive experience for your mind and mental health today?
The next pillar is sleep.
How can you set yourself up today for a good night of rest tonight?
Think about what choices you can make during the day to ensure that you get to bed on time.
Maybe you set your desired bedtime and ensure that you stop working well before then.
Maybe you think about how your time management could impact sticking to your schedule.
It could be as simple as dimming the lights and reading a book at least one hour before bed to set yourself up for a peaceful night of rest.
What is it that you will do to help promote good sleep tonight?
And finally,
The last pillar is energy and the environment.
This pillar asks you to consider what gives you energy and what takes away your energy.
How can you choose to do one thing that gives you energy today?
And some of these goals may overlap.
For example,
Taking a walk in the fresh air may give you energy.
Taking time to read or doing some cooking or food prep for tomorrow.
Maybe you get energy from meditating,
Calling your friends or listening to your favorite podcast.
Whatever it is for you,
Be sure to include one energy giver in your day today.
And as all these pillars come together,
When you move your body,
Eat well,
Nourish the mind,
Prepare for your sleep and take care of your energy,
You're setting yourself up to have a positive day ahead.
Now take a moment to scan through your day.
You are here now in the stage of waking up and after you finish this meditation,
How will the rest of your day unfold?
Try to visualize some of the images of you today,
Moving,
Eating well,
Nourishing your mind,
Giving yourself the energy booster and then finally preparing for sleep.
When you connect to this healthy day that awaits you,
How do you feel?
Are you feeling fit,
Motivated,
Excited,
Ready to embrace the day?
Whatever it is for you,
Let that feeling sink in.
Take a deep breath in and fill yourself with the positive feeling and on the exhale,
Let that feeling softly land in your body.
Keep the feeling close to you as you gently open the eyes and take on the day ahead.
You can come back to this meditation daily to help you set your goals for the day or if you feel that you want to dive deeper into the pillars of health,
You can take a look at my daily dose of health course here on Insight Timer.
Now go ahead and enjoy the wonderful day that awaits you.
