Mornings are magical. They give us a fresh start, a chance to set the tone for the rest of the day. But, let’s be real—when you’re a toddler mom like me, mornings can also be a bit chaotic. My son Ezra has a way of adding unpredictability to even the most well-planned routines. That said, I’ve discovered that even a few small spiritual practices in the morning can make a huge difference in how balanced and energized I feel throughout the day.
Science tells us that our mornings matter. Studies have shown that how you start your day impacts your mood and productivity. One study by the American Psychological Association found that morning routines that include mindfulness practices reduce stress and increase overall happiness. So, whether you’re doing yoga, mindful breathing, or simply taking a moment for gratitude, you’re setting your mind and body up for success.
Let’s dive into some simple, joyful rituals to start your day right—even if you’re juggling breakfast spills and diaper changes.
Gratitude: The Science of Positivity:
Before you even get out of bed, start with gratitude. Research has shown that expressing gratitude activates the brain’s reward system, releasing dopamine and serotonin—both chemicals that boost your mood and make you feel good. Even just thinking about one thing you’re thankful for can set you up for a more positive day.
As the Dalai Lama said, “When you practice gratefulness, there is a sense of respect toward others.” Not only does gratitude make you feel better, but it also shifts your focus away from what’s lacking and helps you appreciate what you have. For me, some days it’s as simple as being thankful for Ezra’s laughter or the first sip of hot coffee. Gratitude changes your energy and helps you start the day with joy.
Yoga: Movement to Awaken Your Spirit
Yoga is more than just stretching—it’s a practice that connects your mind and body. When you move your body in the morning, especially through yoga, you stimulate blood flow and activate the parasympathetic nervous system, which helps you feel calm and centered. Just 10 minutes of yoga can increase your flexibility, strengthen your muscles, and reduce stress hormones like cortisol.
If you can, squeeze in some gentle yoga as soon as you get up. This doesn’t have to be a long, fancy flow—just a few stretches to wake up your body. Child’s pose, cat-cow, or even a simple standing stretch can feel amazing first thing in the morning. Feel free to change your poses each day, or keep it the same!
Pro tip: Count your breaths in the poses you decide to try.
The beauty of yoga is its simplicity. You don’t need an hour-long class; a few sun salutations or a gentle flow is enough to connect you with your breath and ground you for the day. Spiritual teacher Thich Nhat Hanh said, “Breathe in deeply to bring your mind home to your body.” That’s exactly what yoga does—whether it’s a full flow or just a few stretches, it brings you back to yourself.
I love to start with a sun salutation, greeting the day with open arms and a full-body stretch. There’s something magical about connecting your breath with your movement first thing in the morning—it’s like giving yourself a little gift of energy and focus before the day really begins.
I also let the sun salutation take as long as it takes. Nice and slow. I focus on the breath in and out.
If Ezra’s already up and bouncing around, I’ll sneak in some stretches while he plays. Downward dog becomes a fun game for him while I focus on grounding myself. It doesn’t have to be perfect, but it’s always worth it!
Mindful Breathing: A 2-Minute Calm
Conscious breathing is one of the quickest ways to reset your mind and body. When you focus on your breath, you’re activating the vagus nerve, which helps calm the nervous system and lower your heart rate. This is why mindfulness and breathwork have been scientifically proven to reduce anxiety and improve focus.
Just a few deep breaths can bring you back to center—even in the middle of morning chaos. Eckhart Tolle, one of my favorite spiritual teachers, says, “Realize deeply that the present moment is all you have. Make the NOW the primary focus of your life.” When I take a moment to breathe consciously, I’m able to be present, whether I’m playing with Ezra or tackling a long to-do list.
As moms, we tend to hold onto a lot of stress and mental clutter, so these few moments of deep breathing can really help clear out that tension. It’s also an amazing way to reset if your morning is off to a chaotic start.
Even if your morning is busy, you can always find two minutes for conscious breathing. It’s the simplest, quickest way to center yourself and bring a sense of peace to your day. Sit comfortably (or even stand while making coffee), close your eyes, and focus on your breath. Inhale deeply through your nose, hold for a second, and exhale slowly.
Feel the breath come in and out of the nose. Pretend like it’s magic.
Set an Intention: Align Your Day with Purpose
Intentions are like the North Star for your day. Setting an intention helps align your thoughts and actions with a purpose, which has been shown to improve motivation and happiness. Studies have found that people who set intentions are more likely to achieve their goals and experience greater life satisfaction.
Your intention doesn’t have to be complicated. It could be something as simple as “I will focus on joy today” or “I will be present.” As spiritual teacher Deepak Chopra says, “The universe has much bigger plans for you than you ever dreamed of for yourself.” Setting an intention opens you up to the magic and possibilities that the day has in store.
Sometimes I set an intention while doing something routine, like brushing my teeth or getting dressed. If Ezra is already up, I’ll set my intention in my head while I make his breakfast. I like to imagine this intention as a little anchor I can come back to during the day if things get overwhelming.
Simple JOY Yoga! [Beginners Welcome]
Gratitude Journaling: Boost Your Mood in Minutes
If you have an extra minute in the morning, try gratitude journaling. According to research published in the Journal of Personality and Social Psychology, writing down what you’re grateful for can significantly boost your mood and mental health. It shifts your brain into a positive state and helps you focus on the good things in life.
Start small. Write down just three things you’re thankful for. It could be as simple as the sunlight coming through your window, the sound of your toddler’s giggles, or the fact that you got a few moments to yourself. As Oprah Winfrey wisely said, “The more you praise and celebrate your life, the more there is in life to celebrate.”
The great thing about today’s technology is it can be so easy to “journal” something in our phones. I put it in the “notes” section of my phone every day.
If you can’t get to journaling right away because, you know, mom life, don’t stress! I sometimes whisper a quick “thank you” for the day as I’m pouring Ezra’s milk or picking up toys from the floor. Gratitude is powerful whether it’s written or spoken.
Affirmations: Speak Positivity Into Your Day
One way I love to infuse spirituality into my morning is by saying positive affirmations. Stand in front of a mirror (or just say them silently while you’re making breakfast) and tell yourself things like, “I am enough,” “I can handle whatever comes my way,” or “I am filled with joy.”
When you say the words, try your best to feel into the actual energy of the words. This is where the power and positive change will come from.
Affirmations are like little pep talks for your soul. They set a positive tone and remind you that, no matter what, you’ve got this!
Mindful Moments with Your Toddler
If you’re a toddler mom like me, your mornings may not always go according to plan. That’s OK! One thing I’ve learned is to include Ezra in my spiritual practices when I can. I’ll take a few moments during breakfast to talk to him about being thankful for our food.
Or we’ll take a moment to listen to the birds or feel the sunshine on our faces out on the deck or even through the window.
Gratitude is the key to opening up the miracles you’re looking for. Especially if you’re looking for eternal joy (which is inside you, of course). How better to find it than through the first step of gratitude?
This seems simple but gratitude will totally upgrade your life!
These mindful moments may be short, but they remind me that spirituality can be woven into any part of the day—even the crazy ones!
Forgiveness and Flexibility: Be Kind to Yourself
Now, here’s something important: be flexible. You won’t always get it perfect. Some mornings will be smoother than others, and that’s OK. If you miss a day, or you only manage to do one small thing, that’s still amazing! The key is not to beat yourself up about it. Forgive yourself, and move on.
Spiritual practices are meant to help you feel good—not stressed or guilty. Notice how it feels when you take time for yourself, even in small ways. When you enjoy how it feels, it trains your mind and body to crave these moments. Soon, you’ll find yourself wanting to carve out more time, naturally and joyfully.
As spiritual teacher Louise Hay said, “You have been criticizing yourself for years, and it hasn’t worked. Try approving of yourself and see what happens.” Flexibility is key. Some mornings I get a full routine in, and other mornings it’s just a few deep breaths—but every little bit helps.
Wrapping It Up with Gratitude
Let’s end the way we started: with gratitude. Take a deep breath and think about one thing you’re thankful for right now. It could be the roof over your head, the smile on your child’s face, or the fact that you’ve given yourself this moment to reflect and recharge.
Morning rituals are about crafting a practice that works for you. Start with one thing, and see how it feels. Maybe it’s yoga, maybe it’s mindful breathing, or maybe it’s simply taking a moment to say thank you for the day ahead. Whatever you choose, remember this: you’re doing amazing, and every little bit counts.
Here’s to a joyful, spiritual start to your day!
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