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Speaker 1: That mindset of starting the day with the things that

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Speaker 1: you choose to do over the things you have to do,

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Speaker 1: makes you feel like you can change your mood for

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Speaker 1: the entire day and the way you see and experience

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Speaker 1: the day. It is the sacred time and space that

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Speaker 1: you create just for you. I'm Radi Wkah and on

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Speaker 1: my podcast A Really Good Cry, we embrace the messy

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Speaker 1: and the beautiful, providing a space for raw, unfiltered conversations

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Speaker 1: that celebrate vulnerability and allow you to tune in to learn,

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Speaker 1: connect and find comfort together. Hey everyone, and welcome back

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Speaker 1: to this week's episode of A Really Good Cry. Today,

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Speaker 1: I actually wanted to discuss something that is very dear

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Speaker 1: to me. I wanted to discuss morning routines. Now. I know,

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Speaker 1: sometimes when you end up seeing people's morning routines online

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Speaker 1: that are so esthetic, so well put together, and so cutesy,

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Speaker 1: it can actually feel really daunting and sometimes quite unattainable,

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Speaker 1: especially if you're someone who's never managed to master your

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Speaker 1: own way routine before. But something you really need to

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Speaker 1: know before even starting this podcast is that a morning

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Speaker 1: routine is such a personal thing you honestly cannot just

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Speaker 1: copy someone else's or mimic theirs, because you need to

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Speaker 1: do what actually feels good for you and nourishes you,

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Speaker 1: and that honestly may be very different to your friend

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Speaker 1: or the thirty second version you saw of someone else's online.

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Speaker 1: I really wanted to call this podcast because I have

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Speaker 1: found so much joy and power in having my morning

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Speaker 1: routine over the past ten years. It has done so

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Speaker 1: much more for me than just change my mornings, and

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Speaker 1: I really want that for you. So I want to

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Speaker 1: talk about how we can create your morning routine, or

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Speaker 1: how you can create your morning routine, and then I'll

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Speaker 1: share mine at the end, just to give you an

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Speaker 1: idea of what it can look like. It is not

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Speaker 1: the most ideal morning routine. It is not the perfect

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Speaker 1: morning routine, but it is a routine that I really

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Speaker 1: enjoy at the moment. And honestly, it chops and changes,

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Speaker 1: you know, like it will change based on what phase

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Speaker 1: of life you're in. And I'm sure if and when

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Speaker 1: I have children, my morning routine will definitely change. I

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Speaker 1: always hear that from parents, so like, you wait till

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Speaker 1: you have kids and then tell us what your morning

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Speaker 1: routine is. So I'm sure that whether it's a different

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Speaker 1: time of life in work, or things that you have

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Speaker 1: going on in your life. Of course, your morning routine

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Speaker 1: will change. Mine has changed a lot over the past

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Speaker 1: ten years, but it's kind of fun changing that part

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Speaker 1: of you too. It changes as you change. So a

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Speaker 1: routine is actually just a sequence of actions that you

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Speaker 1: do repeatedly. So for example, brushing your teeth every single night,

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Speaker 1: getting ready for bed, that's a routine. Waking up at

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Speaker 1: six am or exercising every single morning is also a routine.

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Speaker 1: Listening to a podcast on your way to work is

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Speaker 1: a routine. Even eating chips every single night while you

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Speaker 1: watch your favorite Netflix show is also a routine. So

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Speaker 1: they're all just actions that happen again and again. It's

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Speaker 1: a rhythm in your daily life. But that does not

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Speaker 1: make them all good routines. They're simple routines because you

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Speaker 1: are doing them regularly. There's a really great quote by

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Speaker 1: Aristotle that says we are what we repeatedly do. Excellence, then,

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Speaker 1: is not to act but a habit. I always find

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Speaker 1: the words habits and rituals are often used interchangeably, but

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Speaker 1: there is actually a difference between them. Habits are things

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Speaker 1: that you do automatically, like checking your email first thing

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Speaker 1: in the morning, or putting your keys in a specific

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Speaker 1: spot when you get home. And rituals are like routines

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Speaker 1: with one key difference your attitude behind the actions. So,

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Speaker 1: for example, taking a walk every day at lunch could

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Speaker 1: be considered a routine if you think of it as

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Speaker 1: something you need to do for your productivity, or it

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Speaker 1: could be a ritual if you think of it as

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Speaker 1: a way to break out of your mundane and enjoy nature.

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Speaker 1: Most routines could be turned into rituals just by a

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Speaker 1: change of perspective. So for example, when you have to

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Speaker 1: walk to work every single day, it could just be

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Speaker 1: a habit because it's something that you do. You know,

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Speaker 1: you have to get from a to be and it's

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Speaker 1: just part and parcel of your daily thing that you do.

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Speaker 1: Or it could be a routine or a ritual when

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Speaker 1: you start thinking, this is actually great for my health.

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Speaker 1: It's a way that I'm going to do something for

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Speaker 1: my body. It's a way that I'm going to be

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Speaker 1: out in nature and experience nature around me. It's a

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Speaker 1: way that I'm going to clear my mind. And so

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Speaker 1: you can take something simple that's been part of your

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Speaker 1: life every single day, and you can turn it from

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Speaker 1: something that feels like a habit into something that feels

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Speaker 1: like a ritual or a routine. And I've actually had

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Speaker 1: lots of things in my life like that, you know,

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Speaker 1: Like I think about when I was growing up, and

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Speaker 1: I had a lot of things that I would do

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Speaker 1: out of a habit because my mum did them. So

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Speaker 1: even spiritual practices. Okay, in the morning, go and light

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Speaker 1: a candle, so I'd like to candle and I wonn't

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Speaker 1: really know why I was doing it, but I would

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Speaker 1: do it because every single day, that's just what we

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Speaker 1: did in the morning. Now, that became a habit for me,

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Speaker 1: and it was something that I did. But when I

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Speaker 1: figured out and I understood the reasons behind it and

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Speaker 1: why I was doing it and what the connection to

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Speaker 1: was it, it became a ritual and a routine. It

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Speaker 1: became something I wanted to participate in, that I was

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Speaker 1: present in, that I wanted to appreciate and participate in.

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Speaker 1: And so there's a slight difference between them, and I

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Speaker 1: think that change of perspective is what changes a habit

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Speaker 1: into a routine or a ritual. So the way I

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Speaker 1: started creating my morning routine was deciding what I wanted

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Speaker 1: to do for my mind, for my body, and for

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Speaker 1: my heart or spirit in the morning, so I would

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Speaker 1: break it down into those three areas, and honestly, tackling

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Speaker 1: all those areas first thing in the morning brings this

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Speaker 1: overall sense of accomplishment and direction to the day. Like

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Speaker 1: imagine you've done something incredible for your mind, for your body,

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Speaker 1: and for your heart before it even hits nine am,

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Speaker 1: before you even get to work. It is the things

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Speaker 1: that you choose to do before doing the things that

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Speaker 1: you have to do. You wake up with different energy.

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Speaker 1: That mindset of starting the day with the things that

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Speaker 1: you choose to do over the things you have to

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Speaker 1: do makes you feel like you can change your mood

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Speaker 1: for the entire day and the way you see and

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Speaker 1: experience the day. At least that's what I've found since

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Speaker 1: I've been building my routine. That's a big reason why

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Speaker 1: I enjoy having an early morning routine. It is the

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Speaker 1: sacred time and space that you create just for you,

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Speaker 1: whether it's five minutes or two hours. And actually for

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Speaker 1: most of us, it's the only part of our day

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Speaker 1: we feel in control of, and so a lot of

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Speaker 1: our day is dictated by other people, and so when

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Speaker 1: you end up having this morning moment just for you,

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Speaker 1: it makes you feel like you're in control of parts

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Speaker 1: of your day like you aren't in other parts, and

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Speaker 1: so you get this sense of self accomplishment, the sense

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Speaker 1: of I have control of my life, and I choose

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Speaker 1: what brings joy into my life. I have the ability

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Speaker 1: to change my mood in the morning. I have the

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Speaker 1: ability to change my mindset in the morning. And that

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Speaker 1: feels really really good, especially when you're doing it before

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Speaker 1: you start the rest of your day. And by the way,

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Speaker 1: it can be five minutes or it can be two hours.

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Speaker 1: You can start with five minutes and end with two

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Speaker 1: hours in like a year, two years, ten years time.

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Speaker 1: Or you could start with five minutes now and decide

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Speaker 1: that all you want to do is five minutes every

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Speaker 1: single morning for the rest of your life. And that's

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Speaker 1: also okay for your sanity, for your health, and for

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Speaker 1: the benefit of everything that you hold dear in your life.

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Speaker 1: You have a right to consciously reclaim the first few

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Speaker 1: moments of your day for you. So rather than waking

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Speaker 1: up and going straight into habit mode, you're going to

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Speaker 1: turn those first few minutes into conscious participating moments that

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Speaker 1: are just for you. So starting off by waking up

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Speaker 1: more gently. So usually we wake up to these like

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Speaker 1: loud alarms. By the way, I don't know why alarms

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Speaker 1: are just so awful, so loud and so aggressive. They

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Speaker 1: do not need to be that way. Waking up more

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Speaker 1: gently allows you to take advantage of important better brain

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Speaker 1: wave states. Now, thetter brain waves occur when you are

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Speaker 1: first waking up in the morning, when the process of

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Speaker 1: waking up, our brain actually transitions from sleep brain waves

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Speaker 1: called delta waves, to setter waves, which is the in

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Speaker 1: between stages, to beta waves. When we end up getting up,

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Speaker 1: get going, our brain starts focusing, its energized, etc. Etc. Now,

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Speaker 1: theeter brain waves are when the brain is actually most

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Speaker 1: flexible and malleable, and it plays a part in our

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Speaker 1: emotional intelligence, our creativity, and our problem solving. But if

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Speaker 1: you wake up and you go straight to scrolling through

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Speaker 1: emails or checking social media and the news, you actually

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Speaker 1: send your brain straight into those beta brain waves. It's

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Speaker 1: literally like someone waking you up suddenly, you know, when

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Speaker 1: someone's like shaking you, or you hear a loud noise

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Speaker 1: and you end up waking up really surprisingly or suddenly

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Speaker 1: and it makes you feel really angry. Well, the difference

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Speaker 1: is you are doing that to yourself. You're doing that

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Speaker 1: to your own brain when you end up switching straight

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Speaker 1: from your sleep waves, from your delta waves all the

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Speaker 1: way to your beta waves without going through thetter. Essentially

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Speaker 1: you have to go through the process. It's like a

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Speaker 1: step by step thing. You do your your sleeping in

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Speaker 1: your delta, you then have to make it through the

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Speaker 1: ceta and then make it to the beat. It's a

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Speaker 1: sequence that actually helps you feel more awake and prepared

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Speaker 1: for your day and more grounded and focused. You know,

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Speaker 1: sometimes when I've woken up in that urgent way, or

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Speaker 1: my alarm's been too loud and it's been aggressive, it

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Speaker 1: really does make me feel more tired when I've woken up.

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Speaker 1: I don't know whether you've noticed that. So sometimes it's

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Speaker 1: just about making your way through the sequence and so

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Speaker 1: trying to have just a short amount of time. By

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Speaker 1: the way, it doesn't even have to be a long

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Speaker 1: period of time. Having five minutes just before you end

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Speaker 1: up touching your phone five minutes, give yourself those five

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Speaker 1: minutes in the morning. It can be three minutes, it

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Speaker 1: can be thirty seconds. But try and give yourself a

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Speaker 1: moment where your eyes are opening, they're starting to notice

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Speaker 1: your surroundings. You know what, try this, Notice five things

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Speaker 1: in your room, look at five things in your room.

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Speaker 1: Process five things in your room before you end up

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Speaker 1: reaching for your phone. That might be an easier way

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Speaker 1: to do it rather than having to sit there counting.

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Speaker 1: Allow your eyes to focus and notice five things in

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Speaker 1: your room before you actually get to your phone, before

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Speaker 1: your hand makes its way to your side table and

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Speaker 1: grabbing your phone. So that's definitely the first place that

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Speaker 1: I started. I've tried to do this. Then, you know

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Speaker 1: what's really helped me is actually doing a quick prep

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Speaker 1: when I wake up, waking up, opening your eyes and

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Speaker 1: saying thank you so much God for this breath, for

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Speaker 1: this life, for this body, and setting an intention for

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Speaker 1: the day. So that's the first thing that I recommend

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Speaker 1: you try to do. But the next part is, like

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Speaker 1: I said, picking one thing for each area of your mind, body,

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Speaker 1: and spirit. If you're starting from scratch, I'm going to

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Speaker 1: give you some examples or ideas for each area. So

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Speaker 1: when you think about your mind, you can think of

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Speaker 1: things like crossword puzzles, making your bed, reading, breath work, journaling,

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Speaker 1: intention setting, all of these things that start to not

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Speaker 1: activate your mind too intensely, but create a process of thoughtfulness.

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Speaker 1: Like you're becoming mindful and thoughtful in the process of

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Speaker 1: doing a crossword. It's stimulating your mind to be more

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Speaker 1: focused than attentive making your bed. It gives you a

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Speaker 1: sense of accomplishment for your mind. You're like, Okay, I

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Speaker 1: got this one thing done. It looks pretty. Everything's keen

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Speaker 1: in my room. Reading can help to build your imagination.

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Speaker 1: It helps you to feel like you are learning. Learning

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Speaker 1: something early in the morning just makes you feel like

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Speaker 1: your brain is functioning well and that you're absorbing information

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Speaker 1: that you can take through the rest of your day.

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Speaker 1: Breathwork is amazing. Breathwork is actually good for a practice

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Speaker 1: for mind, body, and your spirit, but for your mind.

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Speaker 1: There are different types of breathworks that can do different

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Speaker 1: things for your mind. And so there's a breathwork that

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Speaker 1: can help you with focusing and balancing out your left

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Speaker 1: and right hemisphere of the brain, and that is called

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Speaker 1: anulum villum or alternate nostril breathing. I actually have a

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Speaker 1: YouTube video with all of these breathworks on there. I

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Speaker 1: live on breathworks. Since I have learned breathworks, it takes

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Speaker 1: me through my day, whether it's building energy, whether it's

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Speaker 1: trying to get focused, whether it's relieving anxiety. And so

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Speaker 1: there are different types of breath works that can really

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Speaker 1: help to enhance your focus, attention, and calmness of your

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Speaker 1: mind too. Journaling, getting out all the things that are

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Speaker 1: in your mind, circulating, stagnant, whatever it is that you

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Speaker 1: no longer want in there, writing things out so you

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Speaker 1: can start your day fresh with a new mind, so

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Speaker 1: your mind is able to see the rest of your

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Speaker 1: day through clarity rather than fogginess of what has been

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Speaker 1: in the past. An intention setting if you didn't do

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Speaker 1: that in the morning, writing down the few things that

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Speaker 1: you really want to achieve today, whether it is in mind,

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Speaker 1: whether it is a physical accomplishment, or whether it's just

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Speaker 1: like how you want to feel by the end of

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Speaker 1: the day. I read somewhere and this goes back to

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Speaker 1: what I was saying, having those first few minutes of

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Speaker 1: the day in the morning just to yourself. So there's

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Speaker 1: a thing called three minute mornings. I can't of ely

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Speaker 1: remember where I read it, but I'm going to look

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Speaker 1: it up. Again it says, just try it for the

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Speaker 1: first three minutes of your day. Don't look at your phone.

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Speaker 1: Just lay for three minutes. Lay your eyes, get used

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Speaker 1: to being set, your intentions for the day, say a prayer.

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Speaker 1: You can decide what those three minutes contained, as long

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Speaker 1: as it is device free, and that is so good

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Speaker 1: for your mind. And the last thing is I mentioned alarms.

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Speaker 1: Alarms do not have to sound scary or awful. One

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Speaker 1: thing I highly recommend that was such a game changer

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Speaker 1: for me is the Hatch. Oh my goodness is this

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Speaker 1: is not a promotion for the Hatch, nor have they

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Speaker 1: paid me for this promotion, but I have to share

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Speaker 1: it with you because it is so brilliant. It essentially

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Speaker 1: wakes you up with light or sounds of like oceans

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Speaker 1: or birds singing, you know, really gentle, lovely sounds that

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Speaker 1: allow you to go through those different brain waves in

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Speaker 1: the best way possible. And so you give it like

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Speaker 1: a time period that you want to wake up in,

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Speaker 1: and it will gently start to wake up, you say,

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Speaker 1: when you want to be awake by, and it will

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Speaker 1: start to play music or act as essentially the sun rising,

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Speaker 1: so it gets brighter and brighter in your room with

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Speaker 1: this device, and it can't wakes you up just how

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Speaker 1: you should be. So try to, you know, avoid having

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Speaker 1: your alarm clock going off with a terrible sound and

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Speaker 1: switch out for something that's a little bit gender mix

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Speaker 1: up with your body. Now, there's so many things we

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Speaker 1: can do for our body in the morning. My favorite

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Speaker 1: thing is movement, any kind of movement or mobility to

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Speaker 1: get your body stimulated. We have been lying down, stagnant,

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Speaker 1: in a state of slumber for far too long in

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Speaker 1: the even as we've been sleeping, and so what does

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Speaker 1: our body need. It needs to feel stimulation. We need

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Speaker 1: to like get up, feel energize, gentle movements to start

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Speaker 1: the day, getting us ready and prepped, getting our adrenaline pumping,

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Speaker 1: getting our serotonin levels high. All types of movements do that.

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Speaker 1: Moving our body gets our mind moving too, and so

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Speaker 1: any kind of movement movement has been part of my

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Speaker 1: morning for a very long time now, whether whether it

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Speaker 1: was yoga, whether it's boxing, whether it's running, whether it's

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Speaker 1: weight training. Any kind of movement to get your body

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Speaker 1: just energized is really important, and you can move as

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Speaker 1: slowly or as fast as you want. The next thing

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Speaker 1: is drinking water. Now our body's also been dehydrating, slowly

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Speaker 1: becoming a prune overnight as we've been sleeping, the water

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Speaker 1: that we have drunk is being used up in our

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Speaker 1: body and probably released in the morning when we wake up,

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Speaker 1: and so we really have to replenish water. Now. Water

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Speaker 1: our body is what seventy percent water. Our mind needs

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Speaker 1: hydration to function properly. Our organs need hydration to function properly.

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Speaker 1: And so as much as it is something you hear

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Speaker 1: all the time, like make sure you hydrate, I don't

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Speaker 1: think we really realize just how important water is to

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Speaker 1: every part of our body, how essential it is to

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Speaker 1: make sure that we are not feeling tired, to make

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Speaker 1: sure that our organs are able to function well, to

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Speaker 1: make sure that we are feeling focused, to make sure

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Speaker 1: that we're not craving things that we don't want to

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Speaker 1: be craving water and hydration is a key part of that.

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Speaker 1: So maybe it's just waking up in the morning having

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Speaker 1: a lovely cup of hot water. I have this hot

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Speaker 1: water with some spices in it. Such a great practice.

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Speaker 1: I do that just before my meditation, and it's a

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Speaker 1: ritual that I really enjoy sipit. Calmly. Slowly drinking hot

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Speaker 1: water is probably the only time you are forced to

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Speaker 1: do something slowly, and so it's a really nice way

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Speaker 1: to start your morning on the slower side. The next

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Speaker 1: thing here is breathwork. Like I said, breath work works

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Speaker 1: for mine, body and spirit. Breathwork helps to get oxygen

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Speaker 1: into your body. It can actually be classified as movement

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Speaker 1: depending on the type of breath work you're doing. There's

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Speaker 1: one called cup our baty, which is breath of fire.

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Speaker 1: Oh my gosh, you're so energizing. You feel the oxygen

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Speaker 1: bursting through your body. And then there's also a cup

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Speaker 1: our baty which is this skull shining breath. You're going

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Speaker 1: to have to look these up or check out my

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Speaker 1: YouTube for them. But the breath of fire is amazing.

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Speaker 1: I'm going to show it to you guys now just

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Speaker 1: so you can hear it. Well, not show it, make

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Speaker 1: you hear it, and you can hear just how energizing

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Speaker 1: it actually is just by the sound of it. So

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Speaker 1: it goes a bit like this. Essentially, you just feel

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Speaker 1: the oxygen flowing through your body. It increases the amount

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Speaker 1: of oxygen that you're getting in within that time, and

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Speaker 1: so it's little shallow breaths. It's pretty amazing. I'm feeling

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Speaker 1: very energized right now. And also you sometimes get this

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Speaker 1: tingling in your head because of the amount of oxygen

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Speaker 1: that's coming in at one time. Another thing you could

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Speaker 1: do to reset your circadian rhythm. That's our body's clock

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Speaker 1: that helps with sleep and being awake and being optimized

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Speaker 1: in both states. My little niece is actually in the

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Speaker 1: room with me, and she is being very patient and

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Speaker 1: very sweet while I record this, because I'm supposed to

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Speaker 1: be looking after her, and so she's drawing. So if

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Speaker 1: you hear little sniffles or drawing, it's my magical four

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Speaker 1: year old news doing things. So you say hello, she

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Speaker 1: does not want to say hello. So going outside for

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Speaker 1: at least ten minutes, so being under being under the

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Speaker 1: sunshine when it's sunny outside, especially first thing in the morning,

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Speaker 1: really helps to reset your sarcadian rhythm. I also believe

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Speaker 1: that going out at night when the moon is shining

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Speaker 1: helps with that too, but we're talking morning routine, so

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Speaker 1: I won't go into that part. Next up for your

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Speaker 1: spirit for your heart, meditation, prayer and journaling. I've tried

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Speaker 1: lots of different meditations throughout the years. The meditation that

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Speaker 1: I do now is called montra meditation. It is a

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Speaker 1: beautiful practice of using sound, vibrations and mantras and they

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Speaker 1: just flow through your body. Mantras are so powerful. Mon

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Speaker 1: means mind and tram means to transcend or to fixate.

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Speaker 1: And it says that all the meditation practices, whether it's silent,

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Speaker 1: whether it's there's so many different types, right, There's so

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Speaker 1: many differentes meditation, but out of all of them, doing

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Speaker 1: montra meditation actually helps a fit state your mind the easiest.

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Speaker 1: It's like the easiest form of meditation. But also you

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Speaker 1: can get the deepest with this practice too, So there

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Speaker 1: are different mantras that you can practice. You could do

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Speaker 1: it for five minutes, and I started off as a

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Speaker 1: five minute practice ten years ago and now I have

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Speaker 1: a two hour practice of my meditation. It's the largest

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Speaker 1: chunk of my morning routine for sure, and also the

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Speaker 1: part that influences the rest of my day the most too. Prayer,

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Speaker 1: waking up and having a moment where you are sitting

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Speaker 1: in one s case and having a connection to God

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Speaker 1: in the universe, having a connection moment where you are

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Speaker 1: sharing gratitude for every single part of your life, maybe

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Speaker 1: sharing a moment where you're going through something difficult and

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Speaker 1: pouring your heart out. It's almost like journaling, but even

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Speaker 1: better because you feel like you're connected to something bigger

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Speaker 1: than yourself. And then journaling again, we mentioned that before,

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Speaker 1: but this could be about your emotions, it could be

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Speaker 1: about something you're finding really difficult in your life. Sometimes

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Speaker 1: putting pen to paper instead of just saying it in

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Speaker 1: your mind can really help. And so having those moments

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Speaker 1: where yeah, you're just releasing I think a lot of

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Speaker 1: the morning is about releasing the things you don't want

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Speaker 1: to carry with you for the rest of the day.

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Speaker 1: And that's why having a morning routine is really special

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Speaker 1: because you allow yourself the space to do that. You

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Speaker 1: can honestly just expend it how you like and decide

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Speaker 1: which areas you want to spend most amount of time in.

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Speaker 1: You know, I end up waking up at five or

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Speaker 1: five thirty in the morning because I have so much

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Speaker 1: that I want to do in the morning. I have

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Speaker 1: my ara and a half potatoe, our meditation practice, I

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Speaker 1: work out for an hour, and so I need a

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Speaker 1: juicy amount of time in the morning to get those

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Speaker 1: things done. So you can really adapt and change it

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Speaker 1: according to what you want to fit into your schedule

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Speaker 1: in the morning. So I'm going to go through my

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Speaker 1: morning routine with you. Now here we go. Are you

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Speaker 1: ready for it? This is my ideal morning routine. Sometimes

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Speaker 1: things get scared. Sometimes I pick and choose which parts

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Speaker 1: of it I want to but this is generally the

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Speaker 1: ideal routine that I try to stick to. So wake

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Speaker 1: up in the morning and I usually open my eyes

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Speaker 1: and I say a prayer, and usually the first prayer

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Speaker 1: that comes to mind is, Dear God, thank you so

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Speaker 1: much for this breath, for this life, for my family,

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Speaker 1: for every single thing and that you have given me.

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Speaker 1: I have so much abundance in my life, and I

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Speaker 1: hope that I can give that abundantly to other people.

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Speaker 1: Beautiful short prayer that I try and say from the

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Speaker 1: bottom of my heart and truly mean to my core.

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Speaker 1: And then I'll usually take a second, and then, to

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Speaker 1: be honest, I do look at my phone because my

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Speaker 1: family lives far away from me in another country, and

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Speaker 1: I always like checking everything is okay and well, so

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Speaker 1: my mind usually goes straight there after having a moment

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Speaker 1: of prayer. Then I go and I brush my teeth.

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Speaker 1: I use a tongue scraper. If you do not use

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Speaker 1: a tongue scraper, where have you been and your mouth

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Speaker 1: has not been clean for all this time? A tongue

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Speaker 1: scraper is so necessary. So if you're not familiar with

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Speaker 1: the tongue scraper, essentially it is brushing your teeth before

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Speaker 1: your tongue. It takes out all the you think about it,

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Speaker 1: You've been sleeping all night long, accumulating all the toxins

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00:21:50,280 --> 00:21:52,520
Speaker 1: that your body has been processing, and they show up

434
00:21:52,520 --> 00:21:54,400
Speaker 1: on your tongue and so instead of swallowing it back

435
00:21:54,440 --> 00:21:57,359
Speaker 1: into your mouth and using a tongue scraper helps to

436
00:21:57,600 --> 00:22:00,320
Speaker 1: release them from your body. While I'm doing that, I

437
00:22:00,359 --> 00:22:03,600
Speaker 1: actually stand on a marma mat. Now marma mat is

438
00:22:03,720 --> 00:22:06,679
Speaker 1: a wooden or a plastic mat which has little spikes

439
00:22:06,720 --> 00:22:08,600
Speaker 1: on it, and you stand on it and it really

440
00:22:08,600 --> 00:22:12,560
Speaker 1: helps to regulate your nervous system. It helps with your circulation.

441
00:22:12,800 --> 00:22:16,560
Speaker 1: Your body's been stagnant. Essentially, it just like stimulates your

442
00:22:16,680 --> 00:22:18,679
Speaker 1: entire body. The bottom of your feet is where all

443
00:22:18,720 --> 00:22:21,600
Speaker 1: your nerves end, and so it is linked all the

444
00:22:21,600 --> 00:22:23,600
Speaker 1: way up to the rest of your organs and your body.

445
00:22:23,680 --> 00:22:26,000
Speaker 1: So just by stepping on this murma mat you are

446
00:22:26,040 --> 00:22:29,919
Speaker 1: also stimulating so many different parts of your body. Next up,

447
00:22:29,960 --> 00:22:33,600
Speaker 1: I get ready changed from my meditation practice, usually put

448
00:22:33,640 --> 00:22:36,399
Speaker 1: on something comfy. I have the same outfit that I

449
00:22:36,440 --> 00:22:39,560
Speaker 1: wear to my meditation room every single day. And then

450
00:22:39,600 --> 00:22:42,680
Speaker 1: I go and I warm up my hot water and

451
00:22:42,760 --> 00:22:44,480
Speaker 1: in my hot water where I put something called C

452
00:22:44,640 --> 00:22:47,920
Speaker 1: C F coriunder seeds, cumin seeds, and penel seeds. Now,

453
00:22:47,960 --> 00:22:51,480
Speaker 1: this trio of spices are like the Queen blend of

454
00:22:51,560 --> 00:22:56,000
Speaker 1: spices in our vader. They are considered a beautiful digestive

455
00:22:56,040 --> 00:22:58,880
Speaker 1: blend grape for all body types. Cuman seeds, coriander seeds,

456
00:22:58,880 --> 00:23:01,720
Speaker 1: fennel seeds, all in equal You can put a teaspoon

457
00:23:02,040 --> 00:23:05,440
Speaker 1: or half a teaspoon of each into your boiling water,

458
00:23:05,840 --> 00:23:08,040
Speaker 1: let it simmer for a little bit, drain them and

459
00:23:08,119 --> 00:23:10,120
Speaker 1: drink that water. Or you can make up a little

460
00:23:10,160 --> 00:23:12,960
Speaker 1: batch or a mix in equal parts of one cup

461
00:23:13,000 --> 00:23:14,560
Speaker 1: one cup, one cup, and then you just take a

462
00:23:14,560 --> 00:23:17,040
Speaker 1: tablespoon of that mix and put it into a hot

463
00:23:17,040 --> 00:23:19,800
Speaker 1: water and drink that. It helps to do everything from

464
00:23:19,840 --> 00:23:24,719
Speaker 1: detoxing your body, distiminating your digestive system, to reducing acid

465
00:23:24,720 --> 00:23:26,960
Speaker 1: in the body. There's just so much that it does,

466
00:23:27,000 --> 00:23:29,920
Speaker 1: and it is also very delicious. I then take that

467
00:23:29,960 --> 00:23:32,919
Speaker 1: water or that tea to my meditation area. I have

468
00:23:32,960 --> 00:23:35,440
Speaker 1: a little room that I like to meditate in. Picking

469
00:23:35,520 --> 00:23:39,720
Speaker 1: specific spaces helps. Having a space for a particular thing

470
00:23:40,280 --> 00:23:42,840
Speaker 1: ends up carrying a specific energy. So you car body

471
00:23:42,880 --> 00:23:44,439
Speaker 1: nose when I walk into this room, this is what

472
00:23:44,480 --> 00:23:46,320
Speaker 1: I'm going to do. Just like when you walk into

473
00:23:46,320 --> 00:23:48,760
Speaker 1: a toilet, you know that that's where you're gonna go

474
00:23:48,880 --> 00:23:50,840
Speaker 1: to the toilet. And so when you walk into a

475
00:23:50,840 --> 00:23:53,840
Speaker 1: meditation room or even have a meditation pillow, which I

476
00:23:53,880 --> 00:23:55,520
Speaker 1: used to have when I lived in New York, we

477
00:23:55,560 --> 00:23:57,560
Speaker 1: didn't have much space in there, so I used to

478
00:23:57,560 --> 00:23:59,920
Speaker 1: just have one pillow by the window, and I knew

479
00:24:00,000 --> 00:24:02,000
Speaker 1: when I sat on that pillow, it meant it was

480
00:24:02,080 --> 00:24:05,679
Speaker 1: meditation time. So I will do my monto meditation and

481
00:24:05,720 --> 00:24:08,440
Speaker 1: my breastwork and that goes on for about an hour

482
00:24:08,480 --> 00:24:11,600
Speaker 1: and a half and then it's time to go work out.

483
00:24:11,640 --> 00:24:14,520
Speaker 1: I've been sitting doing my meditation, that was time to

484
00:24:14,600 --> 00:24:18,000
Speaker 1: get hyped up, and so I'll usually leave for my workout.

485
00:24:18,720 --> 00:24:21,000
Speaker 1: I wait train three times a week, three to four

486
00:24:21,040 --> 00:24:24,560
Speaker 1: times a week, and then I alternate between boxing and

487
00:24:24,920 --> 00:24:28,200
Speaker 1: runs in between those days, and you know that movement

488
00:24:28,200 --> 00:24:29,840
Speaker 1: in the morning is just I can't even imagine my

489
00:24:29,880 --> 00:24:32,920
Speaker 1: life with that movement in the morning increases your blood flow,

490
00:24:33,000 --> 00:24:35,720
Speaker 1: releases then dolphins strengthens your body, makes you feel like

491
00:24:35,720 --> 00:24:38,159
Speaker 1: a beast first thing in the morning, and it just

492
00:24:38,200 --> 00:24:40,159
Speaker 1: prepares you for the coming day and it makes you

493
00:24:40,200 --> 00:24:42,800
Speaker 1: feel like anything is possible once you have all that

494
00:24:42,840 --> 00:24:45,640
Speaker 1: good energy in you. And I come home, I shower,

495
00:24:46,080 --> 00:24:48,800
Speaker 1: give myself a good scrubber dub dub, But after sweating

496
00:24:48,840 --> 00:24:50,800
Speaker 1: it out at the gym, I usually do a little

497
00:24:50,840 --> 00:24:53,479
Speaker 1: body oil massage quickly when I come out the shower,

498
00:24:53,560 --> 00:24:55,480
Speaker 1: just because I like to hydrate my body like that.

499
00:24:55,880 --> 00:24:57,479
Speaker 1: I'll do it in the morning or in the evening,

500
00:24:58,280 --> 00:25:00,919
Speaker 1: but usually after having a shower, I will do that.

501
00:25:01,920 --> 00:25:05,520
Speaker 1: Do my little skincare routine. I love a skincare routine.

502
00:25:05,720 --> 00:25:08,080
Speaker 1: Ones that's smell really good. Some of the products that

503
00:25:08,119 --> 00:25:11,120
Speaker 1: I love right now, Doctor Dennis Gross or a navet

504
00:25:11,520 --> 00:25:16,360
Speaker 1: her saffron oil delicious. Doctor Nigma who is my dermatologist,

505
00:25:16,400 --> 00:25:19,720
Speaker 1: Oh my gosh, some of her vitamin sea serum delicious.

506
00:25:20,040 --> 00:25:22,679
Speaker 1: So many good things. I don't even really make up

507
00:25:22,680 --> 00:25:25,080
Speaker 1: on doing the day because I work from home, get

508
00:25:25,119 --> 00:25:27,280
Speaker 1: myself ready, feel a little bit cute in whatever I

509
00:25:27,359 --> 00:25:30,480
Speaker 1: decide to wear, and then it is finally time for breakfast.

510
00:25:30,520 --> 00:25:32,600
Speaker 1: By this point, I'm so hungry, and it's when I

511
00:25:32,680 --> 00:25:36,560
Speaker 1: have my protein shake, maybe a snoothie, and then whatever

512
00:25:36,600 --> 00:25:39,040
Speaker 1: I fancy making off to that. So that essentially is

513
00:25:39,080 --> 00:25:42,000
Speaker 1: my morning routine before I start my day. A little

514
00:25:42,000 --> 00:25:43,520
Speaker 1: bit of bully, a little bit of mind, and a

515
00:25:43,560 --> 00:25:46,760
Speaker 1: little bit of spirit. So I hope this was useful.

516
00:25:46,840 --> 00:25:50,720
Speaker 1: I hope this encourages you to start your morning routine.

517
00:25:50,960 --> 00:25:53,359
Speaker 1: Like I said, do not compare your morning routine to

518
00:25:53,359 --> 00:25:55,359
Speaker 1: anybody else. That's just make sure that it is something

519
00:25:55,680 --> 00:25:59,240
Speaker 1: that inspires you, nourishes you, and gets you ready for

520
00:25:59,280 --> 00:26:01,720
Speaker 1: your day and puts you in the right mindset. And

521
00:26:01,760 --> 00:26:04,280
Speaker 1: you can start as small as you want. Let me

522
00:26:04,280 --> 00:26:06,040
Speaker 1: know if you have any questions, DM me on a

523
00:26:06,080 --> 00:26:08,760
Speaker 1: really good cry. I would love to hear from you,

524
00:26:08,840 --> 00:26:11,440
Speaker 1: hear your thoughts about this, and I really hope when

525
00:26:11,440 --> 00:26:13,399
Speaker 1: you do second morning routine you let me know just

526
00:26:13,440 --> 00:26:15,560
Speaker 1: how could you feel. I hope you have such a

527
00:26:15,600 --> 00:26:18,439
Speaker 1: wonderful weak sending you so much love, and you can

528
00:26:18,480 --> 00:26:20,520
Speaker 1: need to have a really good cry, have a really

529
00:26:20,520 --> 00:26:21,000
Speaker 1: good cry