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COURSE

Establish An Optimal Morning Routine

With Conscious Beginnings

Do you have an effective morning routine that allows you to be at your best? If you can win the first hour of your day, you can win the rest of your day. This course will support you in cultivating nourishing, easy and effective habits to start your day with intention, calm, presence and optimism. You will learn how a morning routine can help you to live each day with greater productivity and resilience, how to wake up with a positive mindset, boost your confidence simply and quickly, release morning stiffness and energise your body, calm and clear your mind with mindfulness techniques, focus on your goals and make clear priorities, face challenge with self-compassion, generate positive emotions such as joy, passion and happiness, and be inspired to find your purpose.

Cultivate nourishing, easy and effective habits to start your day with intention and lead a productive life.

10 Days

16.3k students

4.5 stars

16 min / day

English

About this course

Intention Setting Practice

Heartfulness Practice

Mindful Morning Routine

Meet your Teacher

Conscious Beginnings

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Brisbane, Australia

Jon and Lyndi are Australian-based mindfulness facilitators and trainers with Conscious Beginnings and Mindfulness Works Australia. They’ve been practising for over a decade and mindfulness is the foundation of their happiness and wellbeing. They put their success down to having a mindful morning routine, and are delighted to be sharing their secrets in this course. Jon and Lyndi have delivered workplace mindfulness courses for Australian Counselling Association, BHP, Credit Union Australia, Dept. of Education and Training, Excite Media, James Cook University, Kane Construction, Queensland Health, Queensland Police Service, Sanofi Consumer Health Care, Teachers Health Fund, The Smile Centre and The University of Queensland amongst others.

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10 Days

16.3k students

4.5 stars

16 min / day

English

Lesson 1

Wake Up With Gratitude

In this session, we’ll learn how to be grateful each moment of our waking hours. We will start savouring the first moments of our day consciously, to set ourselves up with positivity and a sense of appreciation. We will understand why gratefulness is important to balance the negativity bias we have as humans and how gratitude supports us creating a positive outlook. The practical component of this exercise starts at 8:56.

Lesson 2

Wake Up Your Confidence

In this session, we will learn how to build a sense of achievement by accomplishing small tasks early on to boost our confidence, sometimes called the ‘competence confidence loop’. We’ll understand the importance of bringing mindful awareness to tasks and savouring our accomplishments —no matter how small they may seem. Identifying small wins will get us ready bigger accomplishments.

Lesson 3

Wake Up Your Body With Mindful Movement

In this session, we will learn why our bodies often feel stiff in the morning and how we can get our physical energy going. We will use ten simple and free-flowing exercises to help us relax muscular tension, free the joints, raise the heart rate and get oxygen and feel-good endorphins flowing around our bodies. Synchronising body and breath like this helps us feel grounded, alive and ready to go! Note: This session is mostly practical.

Lesson 4

Wake Up Your Mind With Mindfulness Of Breath

In this session, we will learn how mindfulness practice allows us to feel calm and improve our attention, emotional intelligence, productivity and resilience. Together, we’ll practise using simple breathing techniques and how to let go of thinking so we can de-stress and focus on the present.

Lesson 5

Wake Up Your Intention

In this session, we will learn how to set our own agenda for success by prioritising our goals and using the power of visualisation to create the perfect day. We will identify the top three goals for our day and learn how to generate positive emotions such as joy, passion and vibrancy to boost our levels of energy and clarity.

Lesson 6

Wake Up Your Resilience – Facing Challenges With Self-Compassion

In this session, we’ll learn how cultivating self-compassion increases resilience, coping skills and motivation. We’ll build our inner resources by cultivating feelings of safety and contentment, and becoming our own best ally, developing phrases of self-talk to coach us through any challenge.

Lesson 7

Wake Up Your Inspiration

In this session, we will learn how to bring more inspiration into our lives. We will discuss different strategies that will support us come alive and be inspired. We’ll ignite our purpose and start living with a passionate heart.

Lesson 8

Wake Up Your Voice & Speak Confidently

In this session, we’ll use vocal warm-up techniques to build our confidence and speak our truth. We’ll learn ten simple exercises we can do in the shower in the morning to help us project our voice, make our speech clear, and our voices more musical and interesting to listen to. When we feel confident to speak our truth, our feelings are more likely to be heard by others. The exercise start at 4:26. The speech exercises mentioned in this session are as follows: MAR NAR LAR, MAY NAY LAY, MEE NEE LEE, MAY NAY LAY, MAR NAR LAR, MOR NOR LOR, MOO NOO LOO, MOR NOR LOR.

Lesson 9

Wake Up Your Senses With Mindful Eating

In this session, we will learn to cultivate present moment awareness by using our senses of taste, touch, smell, sight and sound. We’ll explore the difference between emotional and nutritional eating by preparing and enjoying a healthy breakfast with appreciation, that will enhance our physical energy to be at our best. We will also bring gratitude for everything we are given by the contribution of others.

Lesson 10

Enjoy Your Day

In this session, we will review our experience, reflecting on what’s worked well and what we’d like to continue. We will design our own morning routine, based on what’s worked well for us over the last ten days. We’ll acknowledge and celebrate our efforts for our own health and wellbeing.