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My Morning Routine- Increase Energy & Cultivate Clarity

Everyday is a new day and a chance for a fresh start. Possibilities are endless so why not take a few moments for yourself to create lasting healing healthy changes that will nourish your body, mind, emotions and spirit. I will share with you some simple easy tools and exercises to incorporate in your morning routine that I guarantee when practiced daily will make a positive lasting transformation to ensure you are beginning each day on the right foot.

Life can be crazy busy with work overload and deadlines, family responsibilities and our own pressure that we can put on ourselves. I cannot stress this enough, the importance of slowing down and taking time daily for you. Set your alarm clock back 15 minutes to add in this morning routine if you feel you cannot fit that time in right now.

#1 - Gratitude - Before even getting out of bed, when you first awake, I want you to think of 3 things you are grateful for. This can be about the people in your life, small things, big things, an event that took place, an event coming up, your environment, etc. You get the picture. Then after each thing, person, event you think of, I want you to give a reason as to why you are grateful for them. Now there are no rules to this. The only thing is that if you use the same thing, person or event again the next day or again, just make sure you give a new reason.

This daily practice of Gratitude will bring genuine joy, happiness, and love in your heart. Even taking time to appreciate the smallest things that make you smile will make a huge difference. This positive energy that you are expressing will be felt through all the cells in your body and in turn create healing and bliss. You will be a magnet for good things to come your way. Think of this as you are opening up, sending out this amazing energy into the Universe by being thankful and in turn you become receptive to all the good things you deserve that will flow into your life.

#2 - Hydrate - Drink water as soon as you wake up after a night's sleep before brushing your teeth. More than 70% of the body is made up of water. Water is vital for us and not just for quenching our thirst. Drinking water first thing in the morning will have amazing benefits on your body. There is a Japanese method of using water as therapy. This method for health improvement has been recognized by the medical association of Japan. Their suggestion is to consume 4 glasses of water right when you wake, sipping and taking breaks in between in a relaxed manner. Now that may seem a lot to drink at once. I agree and to be honest I try to make sure I drink 2 glasses and if I get a third and fourth in I feel it is a bonus. I am working on it. Everyone is unique and you have to listen to what feels good for your own body and have the attitude to work up to this amount if it feels good for you. After consuming the warm or room temperature water as cold water can disrupt your gastric mucosa, wait for around 45 min before you eat. This can help energize your cells with new oxygen and prepare your body for better digestion. You may eat as you usually do after this.

There are multiple reasons for drinking water on an empty stomach so I will share some with you to help inspire you to create this new healing habit.

  • Naturally cleanse your body of toxins. There can be a nice laxative effect on your body which helps prevent constipation.

  • Recharges your digestive system preparing it for the work it does for the day ahead.

  • Helps to decrease heartburn by reducing acid in your system.

  • Helps with weight loss.

  • Replenishes fluid lost from your night’s sleep. We can lose one and half litres or more of water a night. If we become dehydrated, our blood can thicken and this can affect heart health and heart performance.

  • Drinking this water on an empty stomach may help reduce strokes.

  • Helps to contribute to the supply of calcium to the bones.

  • Improves the lymphatic system helping to boost our immune system and prevention of respiratory issues.

  • Your skin complexion will be hydrated and help with increased blood flow. This will give you that youthful glow. Also great for the strength of your hair making it more shiny.

And many more benefits...

#3 - Movement - Now it is time to get your body moving. I personally will drink my glass of water down and while working on my second or third glass I will begin to get my blood flowing and muscles activated with a personal practice of Qigong or Yoga flow practice. The time I spend varies depending on my schedule. You make this your own. I love getting outside for a walk first thing in the day yet I do wait to do this a little later when I feel I have some more flexibility with my schedule. The morning movement can be 5 to 15 min to help wake up your senses, start to improve your circulation, rid yourself of any tension that may be present physically, emotionally or mentally and get yourself energized and pumped for the opportunities of what lies ahead for your day. This is a time to tune in and become connected with what is happening inside you. A time to clear any chatter in the mind allowing any negativity to release and be open to allowing only good energy to come in with every breath you take. So this is a great clearing exercise for your mind as well as a beautiful way to start your day improving your flexibility, range of motion, building strength and balance. Your heart, muscles, nervous system, digestive system, your bones, joints, organs will all thank you and be happy you are taking these few minutes as you start your day.

For morning movement, do what inspires you. Throw a YouTube video on (you may enjoy one of ours on our channel Yoga First and Wellness), or put some of your favourite music on and run on the spot or dance your heart out. Maybe you are like me and want to ease into your day with a more gentle approach practicing the ancient art of effortless power, Qigong or flow on the mat with Yoga. You can be seated if that makes it easier for you and enjoy gentle stretches or you can be down on the floor practicing push ups and core exercises.

After these three steps, you are ready for the day ahead. You will have this amazing feeling inside knowing you have taken time to take care of you. Self-love and self-care are key for your overall health. Now you are ready for your work, family and schedule as you will feel more energized, creative, open, patient and more confident. Make this morning ritual unique to what works best for you. It doesn't have to take up a lot of your time yet will have a huge impact on bringing that positive healing preventative energy into your life. You will feel happier and this will also be felt and passed onto those around you.

Be flexible with this routine as this may be something very brand new for you. I would like for you to give this a good try initially for 7 days. Start small and then build from there. Once you have hit 7 days try to increase your mindset to 10 days and so on. To form a new habit it is said it could take 21 to 30 days to stick.

It would be wonderful to hear from you and your experiences after giving this morning routine time. Share with me what differences you have felt and if there are any questions I am here to help. My teaching and coaching services will help to inspire, motivate and help you feel your very best. I teach weekly Zoom groups classes that are open to everyone as well as for corporate and private settings. My online coaching sessions are one on one set in a safe space so you can feel comfortable to discuss any challenges you may be experiencing and we will work together to come up with solutions that work for you.

I wish you pure enjoyment with your New Morning Routine and am excited to hear all about it. You can message me at and please sign up on our website at to stay in touch and receive newsletters on new events, classes and information on healthy lifestyle. We have posted a fun YouTube Short on My Morning Routine at

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Love, Light & Qi

Jennifer Nocito RHC HCA

Certified HolisticWellness Coach, Certified Qigong/Yoga/Pilates/Meditation Teacher,

Thentix Distributor

Yoga First and Wellness

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