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Energize Your Mornings & Wind-Down Your Evenings

September 11, 2020 by Whitney Mack Filed Under: Healthy Living Inspiration, Moming // Parenthood Leave a Comment

As a parent, one of the first things you do to support your baby in understanding the difference between night & day, awake & sleep is to develop routines – in particular, a sleep routine. The sleep routine might go something like diaper change, PJs on, 2 books, lights out & songs in the rocking chair – you know the drill. The consistency of this routine allows the baby’s nervous system to key into the transition they’re making. The day is done, it’s time to sleep. I’d say regardless of parenting philosophy, this is pretty basic Baby 101.
 

As adults, we’ve learned how to sleep; but most of us forget that just like babies (and children), we also benefit from intentional TRANSITIONS from sleep to wake & wake to sleep. We’ve abandoned any practices or rituals that plug us IN to how we want to feel – to begin & end our days, and instead think we can go go go, until we drop (or hit the pillow). While your body might be exhausted enough to fall asleep quickly, it doesn’t mean that your MIND shuts off (hence middle of the night wakings with a racing mind & the inability to go back to sleep) and it also doesn’t equate to the most restful sleep, either (even if we don’t wake).

 

Here’s the truth: how you begin your day will determine how it feels all day long and how you end your day plays a huge role in how rested + recharged you feel the next day. And they snowball on one another. Good sleep and a focused, energized day takes some intention; it doesn’t just happen. Enter: the practice (or reintroduction) of morning rituals and an evening wind-down routine in order to dock back into your body (your powerhouse)  – to recharge, refuel and restore. Because another unavoidable truth? If you don’t put steps into place to feel how you want to feel, day in & day out, you’ll be at the whim of your external world – and your body, sleep, mood, energy, immunity, metabolism, brain function, hormones – literally everything, will pay for it.

 

In other words, having an energizing morning routine is the difference between rushing through your day feeling overwhelmed, chaotic and unorganized as compared to feeling centered, mentally clear and equipped to tackle your day with ease & flow – because, like I said, how you begin your day sets the tone for the entire day. Starting your day with space and mindfulness also increases productivity and puts you in a better position to feel in control, adaptable and be non-reactive.

 

{photo: Heather Brincko}

Likewise, how you close your day impacts your ability to stimulate the parasympathetic nervous system – your “rest and digest” mode – that’s responsible for restful (quality) sleep, optimal digestion and increased metabolism (to name a small few). Contrary to popular belief, being so exhausted that you fall right to sleep does not mean that you’re getting the rest and recharge you need to maximize your health & energy.

 
 
Rituals can & should look different for all of us, depending on what we desire to feel AND what season of life you’re in. They’re meant to fill YOUR cup, so how you go about that matters much less than making it happen, even 5 min is a game-changer. Right now, my morning ritual means sleeping in as I’m up 1-3x per night average with Felix. I used to get up, do some mobility and enjoy my morning beverage wrapped in a cozy blanket taking deep breaths. That’s just not happening right now, and that’s okay. More sleep is what this season calls for. Nighttimes, on the other hand, have become a little more elaborate or at the very least, essential. They typically look something like this, but even so, don’t always include everything, because…LIFE!:
  • A body ritual: doing myofascial release to relieve tension spots or yin yoga to free up stuck energy – both help me physically decompress and move from a state of “doing” to “resting” and letting go of the day. This also include a face // skincare ritual to refresh and nourish my skin and to end the night feeling a little pampered!
  • A water ritual: a shower, bath or foot soak (either with Epsom salts + essential oils) or my personal fave – a hot wash cloth face steam. All serve to fulfill the intention of “washing the day away”.
  • A stillness ritual: this could be a couple deep breaths (using different breathing techniques), meditating, laying down or relaxing in a comfortable seat and listening to relaxing music or a post-reading moment to feel my body sinking into my cozy bed.
  • A gratitude practice: usually noted in my head, though in the past written down, it’s important – regardless of how the day went, to take stock of what went WELL versus ending the day in a negative headspace that fuels stress, anxiety, guilt or shame.
 
Beginning a FEEL GOOD morning & evening ritual to bookend your days can feel super overwhelming. Don’t worry, momma, I’ve got you! I’ve put together a collection of energizing morning and evening wind-down routine ideas to best fit your life and body’s needs into a virtual workshop that includes video tutorials for every ritual idea, a written guide, follow-along movement videos and links to my favorite, time-tested products (all non-toxic & luxurious!).
 
In this workshop, you’ll learn simple & uplifting ways to add more ease, intention and headspace, while decreasing tension, stress and anxiety. BONUS: improve range of motion, mobility and flexibility by incorporating the movement options into your {almost} daily routine!
 
TOGETHER, WE’LL LEARN AND YOU’LL RECEIVE:
Morning Rituals:
– Two energizing morning mobility flows {with follow-along videos to support you post-workshop}
– Simple and doable morning meditation ideas to increase mental space & clarity while boosting oxygen flow, intuition and feel-good vibes all day long
– A how-to on integrating a written daily devotions practice that inspires your mind + soul to expand
 
Evening Rituals:
– 3 sets of evening wind-down stretches (heart & hip openers with counter pose) to help release tension and create easefulness in the body
– 3 sets of myofasical release pairs using the Yoga TuneUp balls to increase muscle function and release blocks
– My four favorite tools for creating instant calm that take under 5 minutes
 
Grab the workshop HERE to start creating the energy, radiance and rest you really need & desire on the daily! 

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