Starting My Day Right: A Morning Routine for Mindfulness, Movement, and Nourishment

It is very special to wake up at the break of dawn and get to witness the beauty of the new day. At such a time when everything is calm and the night sky is pale as if blushing the feeling is like being given a chance to start anew. Being a student who tries to be as conscious as possible of everyday life and manage to look after oneself in the midst of studying and other activities, I realized the value of the morning routine. A slow and purposeful wake-up from bed is an effective way to determine the pace of all the events that a person faces in the morning.

This is just a glimpse on how I start my day as a 20 year old Computer Science student and a Muslim girl aiming to be a productive believer with healthy habits. In the initial post, I have mentioned what my lifestyle is like, but today I will describe my morning routine in detail, which involves prayer, yoga and healthy breakfast. If you are one of those people who are in the search of the serenity in the morning and thinking how to combine spirituality, health and work in the morning, this article is for you.

Waking Before the World: The 5:00 AM Rise

I would like to begin by stating that my day starts as early as 5:00 in the morning while it is still dark. This might sound quite premature for some, but this is one of the best things I have done for my head and soul. The first thing that I do is wash my face, clean myself well and get myself in the right frame of mind for praying. This time is not rushed. I walk slowly and carefully, deliberately, as is appropriate for the morning that is ahead of me.

There are special moments for a Muslim and one of the most important is Fajr, which means the first prayer of the day. I realize that when I am standing in prayer and start with Bismillah, I am not only praying to my Creator but also setting the tone for the rest of the day. I then read the Quran even if for a limited period of time. This part of my morning is both religious and calming and it reminds me that no matter what my days are filled with, I am tethered to something so much bigger.

A Short Nap That Refreshes the Soul

After that, I pray and recite some passages from the Holy Quran, then I give myself some time to relax. Yes—you read that right. I get some rest and sleep for a short time of an hour or so. Some may find this quite strange but it assists me in re-adjusting my body after a bout of spiritual activity. This rest helps my mind to sort things and when I wake up around 6:00 am, I feel as if I have woken up to do the physical part of the day.

Movement with Purpose: My Daily Yoga Practice

The next hour of my mornings is spent doing yoga – an activity I chose not as a trend, but as a way to re-establish the connection with my body. I perform basic postures or asanas and pranayama exercises for about half an hour. It does not matter if it is your first time to practice yoga or you are an expert, you will benefit from it. I do my session in my room with dimmed light and a yoga mat, sometimes I have music playing softly or no music at all.

In yoga I have learnt to appreciate my body, to have breaks after each movement and to take deep breaths regardless of the busy and stressful schedules. Being a STEM student, I spend most of my time sitting in front of the computer, in front of the desk. This brief session of stretching and control of the breath helps to loosen my muscles and relax, and instills tranquility in my spirit.

Mindful Tip: Begin your practice of yoga with three cleansing breaths and close your eyes and try to concentrate only on the breathing process. It is like getting a brand new glass of water for the brain to drink.

The following poses are some of the most comfortable that I can take in the morning:

Child’s pose (Balasana) – It is one of the most relaxing poses frequently used during a stressful condition.

Cat-Cow Stretch – to release the tension in the spine and charge up the body energy.

Sun Salutations – for a gentle full-body flow

Tree Pose (Vrikshasana) – to help in the development of balance in the physical and mental aspects of a person.

None of these poses are complicated—it just takes paying attention and being willing to be present for yourself.

Nourishment That Loves You Back: My Healthy Breakfast

After yoga practice, my body is aroused and prepared for the consumption of food. I have realized that breakfast is larger than what I have ever imagined. It was not long ago when the breakfast was a greasy and heavy meal that made me feel so tired in the morning. Now, I seek to take food that is light and healthy and not something that will strain my stomach.

Here is a list of foods that I often eat in the morning:

Oatmeal with freshly cut bananas on top, small portion of chia seeds, couple of drops of honey

A small serving of yogurt with berry and crushed nuts

Fried plantain with beans and roasted meat

A beverage made out of milk products, almonds, bananas, and dates

In the breakfast, there are a number of foods I try to avoid such as oil, processed sugar and anything that is fried. This also helps me with my physical energy and, most of all, my focus on morning classes.

Mindful Tip: It is recommended to consume your breakfast timely, preferably not in front of any screen. To not consider it as an urgent chore but a brief time for an individual to attend to themselves.

Optional Morning Walks and Getting Ready

In the morning, I may fail to take my nap or I may find myself with some extra time at around 6:00 AM, and I may have to go for a walk outside. This also ensures that I am in touch with nature and get some light from the sun before attending my classes. I am always charged after a simple walk of about 15 minutes.

I start getting ready for the university around 7:30 am. For me, as a Muslim girl, my abaya and hijab covers me, and I am proud and comfortable with it. I use only Nivea lotion; this is because my skin type is dry and this weather only intensifies the problem.

 Embracing Routine with Grace

At 8:00 am my van is usually taken to pick me from home and by 8:30 am I am in university. But by that time, I have expended about 3 hours on myself, spiritual, physical, and mentally. By the time I get to class, I am not only a student, but a person who has already carried out a full wakefulness practice.

Why This Routine Matters

Moving on from my previous point, let me explain that my morning is not just a series of to-do list checklists. It’s about creating a foundation. Prayer, yoga, breakfast, and all those little things are the ways that help me to take a step forward, to enter the day with energy, focus, and serenity.

If you are a student, a working woman, or just a woman who is seeking to balance between work and family or studies, I would suggest you try to change your mornings. You don’t have to do all of what I have listed here—start with one or two that you are comfortable to practice. Perhaps it can be five minutes of stretching. Perhaps it is replacing a fatty meal in the morning with a healthier one. Or maybe it is getting up 10 minutes earlier in the morning to say positive things to ourselves or meditating.

Well, people should know that they create their lives with how they start every day of their lives. 

What’s Your Morning Like?

It will be great to know about your mindfulness practices. Of the following exercises, do you perform stretching exercises in the morning? What’s your favorite healthy breakfast? Please feel free to comment – this blog is not just being constructed as a space for me to express myself, but as a space for all. Let’s encourage one another to wake up and have a good start in the morning.

If you are a student, a working woman, or any person who wishes to be more organized and healthy, then I encourage you to provide your mornings with an upgrade. You don’t have to mimic me – begin with one or two habits that you can easily practice. Perhaps it is five minutes of stretching. Perhaps it is adopting a light breakfast instead of the oily one that one used to take. Or perhaps it’s setting the alarm 10 minutes earlier to say positive things to oneself or spend some time with the mind.

As the old saying goes, ‘Well begun is half done,’ meaning, the way you begin sets you up for how you carry out the rest of your life. 

It would be great to know more about your mindful practices. Some people stretch in the morning; others do not. What’s your favorite healthy breakfast? Feel free to leave your comments below – I am creating this blog not only as a website, but as a space for people. Let us inspire each other with good morning messages so that we can start our day in the right manner.