Blogs by Rachel McKenna

3 Great Ways To Start Your Day with Mindfulness

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Published 29 Jul 2022
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Are you feeling overwhelmed, stressed and exhausted? If so, it’s time to start your day with mindfulness. Mindfulness can be defined as paying attention in the present moment on purpose and without judgment. This means that when you are mindful, you are aware of what is happening in the present moment and not distracted by memories or worries about the future. There are a number of benefits from starting your day with just five minutes of mindfulness including improved mental health, increased cognitive function, reduced stress levels and more energy throughout the day!

So don’t put off to tomorrow what you can start today. Read our guide to starting your morning mindfully.

You can incorporate mindfulness into a variety of activities, so it doesn’t necessarily mean sitting still and doing nothing. But all it takes is 5 minutes. So here are our top 3 suggestions of mindful practice you can try as part of your morning routine so you can start your day with mindfulness:

Suggestion 1 – Start with breathing

Before you even get out of bed, you can start to change your body and mind for the day by starting with a mindful breath.

Set a 5-minute timer or alarm on your phone.

Then, lie still, with your arms resting on your stomach or by your sides. Whatever feels comfortable for you. Once you’re cosy close your eyes.

Then, focus on your breathing, gently and naturally breathing in and out.

You aren’t trying to change your breathing, you don’t have to breathe in a certain way, just notice it. Notice what your body feels like as you breathe, notice the rhythm of your breath and how the air moves through your nose or mouth.

If thoughts come into your mind – that’s normal! It might be worries from yesterday, plans for today or something else entirely. Just notice them but gently and non-judgmentally bring your focus back to your breath.

Do you notice the breathe in any particular part of your body? Do you notice it around your nose, as cool air flows in or do you notice the rise of your belly or chest. The gentle rise and fall as you breathe in, then out.

This practice is about just being in the moment. Continue until your timer or alarm goes off. If you can, take a moment just to wiggle your toes and fingers, maybe take a short stretch, then gently open your eyes.

That’s it, just 5 minutes! Now you start your day clear and focused.

Suggestion 2 – Mindful Drinking

Often, people start their day with a drink. Whether it’s that cup of coffee or tea to wake you up or a fresh glass of orange juice. Hot or cold, you can do this practice with just a drink and 5 minutes of your time.

a pot of coffee and coffee mug for three great ways to start your day with mindfulness

Make your drink as you usually would.

Take a seat somewhere comfortable, take a deep breath in and out. Then, holding your drink, take a moment to notice how it feels. Is the glass or cup warm or cold? How does the cup or glass feel? Is it smooth, or rough?

Then, bring your drink up to your nose (not too close if it’s hot!). Notice how it smells. Is the smell nice? Maybe the smell is one you enjoy or that brings memories of a certain time, event or activity. Whatever the experience brings to you, just take a moment to take it all in.

When you’re ready, take a sip of your drink. Notice how the liquid feels, how hot or cold it is. Does it have a familiar flavour or texture. When you’re ready, swallow as normal. But then notice how that feels too, does it feel warm as it goes down your throat, or perhaps refreshingly cooling. You can repeat sipping it a couple of times, noticing the taste, the texture, the temperature.

After you’ve done this a couple of times, sit back, relax and enjoy your drink as normal!

There, that’s all there is to it. You’ve now enjoyed your morning drink mindfully and it’s only taken a couple of minutes out of your day. You can do this practice any time in a wakeful state, be it at your desk, in a coffee shop or comfortably at home.

Suggestion 3 – Mindful Walking

This might not work for everyone, but it’s a great way to start your day if you’re someone who walks as part of your morning commute or perhaps walks a pet.

Again, like mindful drinking, this can be done anywhere and doesn’t need you to close your eyes or be unaware. In fact, quite the opposite.

Go about your walk as you normally would. When you’re ready. Start to allow yourself to be fully in the present moment, noticing your surroundings. Observe the sights, smells and world around you. Are there certain sounds, perhaps there’s traffic or bird song. You’re not trying to identify exactly what these things are, just notice them.

people walking and riding bikes in a park during autumn

After observing what’s around you. Bring your attention to feeling your feet. Take time to really feel the ground beneath your feet with each step. Does it feel hard, or soft? Are your shoe’s comfortable? What pace are you walking at?

Next, notice your body. Feel the weight as you walk and how you’re distributing that weight on each foot as you move.

When you’re ready, bring your awareness back to the world around you, take a deep breath in, and out. Simply try this a few times before going back to walking as normal.

And that’s it! You’ve been mindfully walking.


All these morning practices are simplified in order to help you start out – but they all follow the same principle. It’s all about taking just a moment for yourself every day

We hope you’ve found this blog post useful and that it has inspired you to try some mindful practice in your own life. If so, we’d love to hear from you! Please share with us any other mindfulness practices or activities that have worked for you. You can drop us a message on our Facebook page.

If all of these ideas seem a little intimidating at first, don’t worry! With just five minutes per day (or even less!), anyone can start incorporating more mindfulness into their daily routine. What are the three most important things on your morning agenda? Start there and see how much difference being mindful makes when you’re doing those everyday tasks.

To learn more about incorporating mindfulness into your life, visit the Mindfulness Services page or contact us today.