Feature Image by Carolyn V.

Starting your day off on the right foot can have a lot more impact than you’d think. Kaye Henry, a licensed mental health counselor, host of Black Therapy Podcast, and therapist at DRK Beauty Healing notes that starting each morning with mindfulness improves clarity of thought, concentration, positive attitude, and even helps promote grounded decision-making (rather than the reactive, knee-jerk responses that we all fall victim to).

“Mindfulness aids in the process of setting intentions for the day, [which requires] the right state of mind,” says Henry. Mindfulness-based stress reduction (MBSR) is an evidence-based mental health practice that helps cultivate conscious presence in everyday moments. The practice can be used to reduce negative emotional states that typically contribute or lead to depression, anxiety, and chronic pain.

But the true beauty of mindfulness is that it can be practiced in virtually any moment — whether you’re watering your plants or lighting a scented candle. The gist is that it is the opposite of zoning out, making you more empowered and conscious in your present reality. It’s a habit that takes time to cultivate, so every time your mind wanders, remind yourself to gently bring your focus back to the task at hand by checking in with your body and mind, and engaging your physical senses.

Here are six ways to make your mornings more mindful, setting you up for better days ahead.

Make a cup of coffee or tea
Many of us start our mornings with a warm beverage, but even if you’re making a smoothie, the same principles apply. The key is to ground yourself in your body, to become as present as possible, and to focus on the way each of your physical senses is engaged. While brewing a cup of coffee, pay attention to the smell of the coffee beans, observe the color of your brew, note the sounds of the brewing process (from bubbling to pouring), and even pay attention to the sensation of stirring, swallowing, etc. If you use a frother on your milk or non-dairy milk alternative, this novel process is a sensory goldmine. Then, when you take your first sip, pay attention to the flavor more vividly than ever before — and try to hold that focus to enjoy your cup of joe like never before.

Take your dog for a walk
When you take your furry best friend for a spin, don’t do it to get it over with. Instead, engage with the experience more fully. Treat each step like a walking meditation, feeling the sensation of the earth beneath the soles of your shoes. Notice the temperature of the air — if it is brisk and energizing, or humid and warm. It can actually help to note the way your dog treats the walk; they’re certainly not hurried, and they take every moment to sniff all available spots. Even if you aren’t sniffing the ground like your pup, noticing the smells of nature and the way the light hits the leaves counts, too. Engaging this sensually exploratory mindset during a neighborhood walk will make it mountains more mindful.

Wash your face, brush your teeth, and shower
Treat your morning hygiene regimen like it has never been more fascinating. Tune into the physical sensations of the water splashing your face. Note any tingling or sensations that come from your skin care products, and pay attention to the massage portion of your skin care regimen as your apply your products. Once you’re in the shower, pay close attention to the way the warm water feels and soothes your muscles. Inhale the aroma of your body wash or shampoo. Then luxuriate in the process of applying body oil or lotion. The key is to give each step of your grooming routine your full attention, bearing witness to the sensations in the present moment.

Set intentions
“I like to wake up and set my intentions,” Henry continues, adding that it can also help to create a daily mantra or use positive words of affirmation. “I write daily quotes and I use them to inspire [myself]. Words, and what you tell yourself, matter once you open your eyes.” If you start off your morning with some journaling, this gives you the opportunity to check in with yourself and to cultivate a positive, put-together mindset to accompany you through the rest of your day.

S.T.O.P. and take a mindful moment
We all tend to revert into autopilot throughout the day — and that’s normal. The antidote? Moments of awareness that interrupt this process. It’s all about consciously recognizing moments that you have checked out, so to speak, and re-integrating your awareness into your personal experience and the task at hand. Once you do, bring your focus back to the present moment and continue on with your day consciously. There is an exercise called the S.T.O.P. exercise in which the ‘S’ stands for stopping what you are doing, ‘T’ stands for taking a few breaths, ‘O’ stands for observing what is occurring in your body, mind, and emotions, and ‘P’ stands for proceeding. For more tips, read up on the writing of John Kabat Zinn, the father of MBSR.

Breathe and just be
You can also take breaks throughout the day, especially if you’re prone to stress or a “go, go, go” mentality. Plan out little recesses (they can be short) throughout the day to simply get in tune with yourself. Do a body scan and see if you are holding tension in any muscles or body parts, from your jaw to your neck, to your hips. Check in on your breathing. Are you taking deep, belly breaths or are you taking shallow gasps into your diaphragm? You can even plop down on an acupressure mat and listen to a mindfulness meditation. Stress makes it feel like it’s a bad thing to rip your mind away from the work you’re trying to complete. The fact is, taking a small break to center yourself will allow you to approach it again with renewed inspiration and enhanced productivity. Try it out to see for yourself.

xx, The FabFitFun Team

P.S. You can click here to donate to DRK Beauty Healing: a mental health initiative dedicated to offering free therapy to women of color in the U.S. impacted by COVID-19 and recent events.