Slow Living for Chronically Ill People Series Week 3: Mindful Mornings and Gentle Routines

Welcome to week 3 in our blog series, Slow Living for Chronically Ill People.  Today we are going to talk about our morning routines as they often set the tone for the entire day.

As you probably already know,  living with a chronic illness can be difficult.  The traditional morning routines that many of us have had before we got sick, may now feel overwhelming and difficult. This can often lead to frustration.

So instead of focusing on productivity, we're going to find a mindful and gentle approach to our mornings and ease into the day with less stress and hopefully more energy. 

Here are some simple, adaptable suggestions aimed at helping you create a morning routine that nurtures both body and mind.

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A Simple, Adaptable Morning Routine

Creating a routine doesn’t mean sticking to a rigid schedule. The key is to develop a flexible flow that meets your needs on any given day.

Here’s a gentle, low-energy morning routine to give a try:

1. Start Slowly: Allow yourself to wake up gradually. If needed, set a soft alarm with a calming tone. Spend a few moments stretching in bed or simply breathing deeply before getting up.

2. Hydrate First: Keep a water bottle by your bed and take a few sips to rehydrate after sleep. Infusing water with lemon or cucumber can make it more refreshing.

3. Check In With Yourself: Before diving into tasks, take a moment to assess how you’re feeling physically and emotionally. Ask yourself, “What do I need today?” and adjust accordingly.  This daily focus planner sheet can help you manage your day if there are specific tasks that you must complete or work on.

4. Move Gently: If you have the energy, try some light stretching, a few seated yoga poses, or even a short walk around your home to get your blood flowing.

5. Eat Something Nourishing: A small, easy-to-digest breakfast can provide energy without overwhelming your system. Try options like a protein shake or bar, oatmeal, yogurt with fruit, or a smoothie if chewing feels difficult.

6. Incorporate Mindfulness: Whether it’s a minute of deep breathing, a short gratitude practice, or sipping tea in silence, take time to be present in the moment.

7. Set a Small Intention: Instead of overwhelming yourself with a to-do list, choose one gentle goal for the day, such as “I will rest when needed” or “I will do something that brings me joy.”  

The Role of Mindfulness in Managing Energy and Stress

Mindfulness isn’t just about meditation; it’s about being present and aware of your body’s needs throughout the day. Here’s how it can help:

• Reduces Stress: By focusing on the present moment rather than worrying about the day ahead, you can lower stress and anxiety levels.

• Supports Energy Management: Mindfulness helps you recognize when to push forward and when to rest, preventing energy crashes later in the day.

• Enhances Emotional Well-being: A few moments of mindfulness can shift your mindset, helping you start the day with calm and intention rather than overwhelm.

Low-Effort Mindfulness Practices for the Morning

Not every mindfulness practice requires a lot of time or effort. Here are a few simple ones you can try:

1. Deep Breathing: Before getting out of bed, take three slow, deep breaths. Inhale through your nose for four counts, hold for four, and exhale slowly through your mouth for six.

2. Gratitude Reflection: Think of one thing you’re grateful for, no matter how small. This could be your cozy blanket, a pet, or a moment of quiet.  Write it down in your gratitude journal.

3. Sensory Awareness: While drinking your morning tea or coffee, focus on the warmth of the mug, the aroma, and the taste. Let yourself be fully present in the experience.

4. Journaling: If you enjoy writing, jot down a few thoughts in a journal or notebook.  It could be a list of things you’re looking forward to, a short affirmation, or a brain dump of worries to release them.

5. Listening to Calming Sounds: Play soft music, nature sounds, or a short guided meditation to ease into the day.

Final Thoughts

Your morning routine should feel like a gift to yourself, not a chore. Even the smallest mindful moments can create a ripple effect of calm and balance throughout your day. Adapt your routine as needed, and remember: there’s no “right” way to start the day—just what feels best for you.

What are some other ways that you can create a mindful and gentle morning routine in your home?  Comment below.