10 Simple Ways to Include Morning Mindfulness to Boost Overall Health

How we get up and go about our morning can set the tone for the rest of the day. These morning mindfulness habits can help you wake up on the right side of the bed, every day.

Make your morning magical – source

Best of all, these morning habits fit in seamlessly with any morning routine. They take up little to no extra time, so you won’t need to wake up at 5 a.m. just to get a morning routine in. Learn what mindfulness is and how to incorporate it into your morning routine to get the most benefits from the habit today!

What is Mindfulness

Mindfulness is a mental habit that involves focusing on the present moment and using the senses to ground yourself in the now. Much of the time, we as a species tend to think about past events or worry about what the future holds. Mindfulness brings your attention to the here and how, allowing you to simply be for a moment.


Benefits of this practice include reduced stress levels, improved mental health, improved memory, better self-awareness, and improved relationships with other people. Some studies have even pointed out that mindfulness has the potential to change the brain, enhancing mood, emotions, regulation, and other important cognitive functions.

10 Ways to Incorporate Morning Mindfulness 

Without further ado, here are 10 simple ways to incorporate mindful moments into your morning. You don’t have to spend the day in a constant mindful state. A few seconds and minutes here and there can still bring you the health benefits of this practice.

1. Stretch ASAP

As soon as you wake up, maybe even before you open your eyes, do a bit of stretching. Mindfully move your body, lengthening the spine, twisting one way or the other. Just take a couple of seconds and stretch, giving yourself that little bit of self-care when you first wake up. It’s a good time to simply listen to the body, find what feels good, and move organically, but here’s a guide for stretches you can do from the comfort of your bed.

2. Start a Morning Journal

Another good mindful morning habit is journaling. What better way to start the day than dream recall? All of us dream, but not all of us remember our dreams. While science is still figuring out how and why dreams work, the consensus seems to be that dreams allow us to process information. Start a dream journal and spend a bit of time trying to figure out where you were, what you felt, or what you saw. If not a dream journal, start a morning page journal, where you write how you feel first thing in the morning. This can help increase self-awareness and introspection. 

3. Breathe Deeply

When you get the chance, take a couple of deep breaths, focusing on the feeling of your lungs filling, your chest rising and falling, and your heart rate calming. Deep breaths can boost health by increasing oxygenation, improving mental clarity, and enhancing energy. Check out this complete guide to diaphragm breathing here!

4. Mindfully Make the Bed

Accomplishing little tasks and chores can help boost our mental wellness exponentially. We as a species thrive on accomplishments, and they can be as small as making the bed in the morning, washing some dishes, or making the trip to get coffee. Mindfully do a short task in the morning to enhance overall happiness easily. 

5. Mindfulness as You Brush Your Teeth

As you brush your teeth in the morning, do so with intent and appreciation. Feel the brush in your mouth, the taste and scent of mint, and be present in the moment. Give a couple of moments to be thankful for even the smallest things, like having running water, having a toothbrush, or having coffee. The more we appreciate, the more happiness we cultivate.

6. Take in Some Sunlight

One of the first things to do in the morning should definitely be taking in some sunlight. Take some time in the morning and breathe in the fresh air and morning dew. Natural light in the morning for a minute or two can increase vitamin D safely while helping to regulate your internal clock. This regulation can boost energy during the day and help you to feel more tired at night.

7. Savor a Morning Drink

Whether you are a habitual coffee drinker, a tea sipper, or a water chugger, take that morning beverage and make it a mindful moment. Enjoy all the sensations that come from your drink, the temperature, the taste, the scent, etc. Take in the here and now with your favorite drink.

8. Eat Mindfully

Breakfast is (one of the) most important meals of the day! Why not eat it mindfully, savoring each flavor and texture of your meal? Eating mindfully can help you ground yourself, enjoy your food more, and even improve digestion.

9. Dress to Impress (Yourself)

No matter what your plans are for the day, get up and get dressed in a way that makes you happy. Mindfully put on things that make you smile, make you feel good, and be in the moment. Feel the clothes gliding on your skin, and the scent of the room, and give yourself a smile in the mirror!

10. Mindful Walk

Here’s the most time-consuming activity, but one of the most beneficial. If you have the time in the morning, go on a short mindful walk! Daily activity is vital to health and wellbeing. Plus, going on a walk can improve mental health as well as physical. 

The Takeaway

These morning mindfulness habits are a surefire way to start the day off right. They are simple and easy to include in any daily morning routine, as none of the habits take up a lot of time. Most are simple add-ons to activities you do naturally in the morning. Try them out and watch how overall wellness improves.

Health starts from within, so eat well to support skin health, exercise to support physical health, and do activities that support mental health. Don’t forget about microbiota health too! Microbiota affects the entire body, from the skin to muscles, to even mental health to immune health! Get all the resources you need about microbiota health for free here!

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