In terms of creating positive ripples in my community, starting a meditation circle has been one of the best things I’ve done since moving to Berlin 2 years ago. To this day, the group still meets regularly to meditate and has become a community of people that can support each other and offer a space for each of us to be heard. This is a great way of bringing people together and creating a friendship group, as well as providing support for my own practice.

Having experienced the positive effect it has had, I would love to see more of this and others doing similar. So here is a way, step by step, to start your meditation group:

Enlist Support

Before starting, as an optional first step, if you have a friend or know someone who is interested, enlist their help. Getting started with something like this is always easier with someone else. I had a good support friend at the beginning and eventually got comfortable doing it alone. This step is optional and you can of course do it alone.

1. Find A Place

You can do it at your place, a friend’s apartment, a park… ideally a place where there is not much outside noise coming in and you won’t be disturbed by other people.

2. Set a Time and Date

Pick a day, maybe two weeks ahead. Consider whether you’d like to have regular meetups and whether this day will suit you going forward. You could also change the day every week, depending on your needs, but a consistent day helps establish a routine and helps people plan around it.

3. Spread The Word

Tell any friends who might be interested in joining about your event. Share it online. You could do this via Meetup or facebook, or, as I did, on Couchsurfing. In your post, include info such as: basic information about yourself and why you’d like to hold a meditation meetup, who it is suitable for, when it is and how long it will last, and what type of meditation and exercises it will include. You can use a simple name, we held ours on Wednesdays so called it Midweek Meditation Group.

If you have limited space, I’d suggest not including the address. Instead, put a contact number or email so people can contact you to tell you if they are coming. That way it will be easier to manage numbers. You can also add info like if it’s free or if you’ll accept donations. You can also ask people to bring tea or candles, snacks, and things that you’ll use for future meetups.

Now that you’ve organised it and have a date, you need to prepare!

4. Get Ready

Get anything you may need, such as candles, cushions, tea, and maybe some snacks for after. All you will absolutely need are enough cushions for the amount of people attending. If you are short you can also ask people to bring their own cushion, like I did when first starting out. Then, the day of, go a bit early to prepare the space and make it nice and cosy. Clear away clutter and have some nice low lighting, either with lamps or some candles.

5. Hold the Circle

Ask people to arrive on time to prevent latecomers disturbing the sit. When people arrive, give them a warm welcome and take them through to a place where they can sit down and talk to others. Ask people to turn off their phones. You could even have a box where people can drop them for the time of the meet.

Once everyone has arrived, you can say hello and remind them of the basic plan for the session. A nice way to begin is a short sharing round. Before that, it might be useful to offer some sharing guidelines. In the first session, I think a nice thing to do is ask people why they came and are interested in meditation. In future and consecutive meetups, I think it’s nice to have a round where each person just takes a moment to check in with themselves and share how they’re feeling with the group. When you have a consistent group, each person can share a little more with what has been going on with them since last time.

You can guide the meditation yourself if you feel comfortable doing that. Otherwise, you can prepare a guided meditation and play it. You can also just decide a set time and do a silent meditation.

Then, you have successfully held your first meditation meetup. Here’s some further tips:

Be Open to Evolve and Mix It Up

It can be nice to offer a few different types of mindfulness activities to keep the practice fresh, and as different things will work for different people, it’s nice to expose people to different tools.

Some activities that we’ve done include:

  • Pranayama (breathing exercise)
  • Mindful eating
  • Sound Meditation
  • Body Scan
  • Mindfulness of Breath
  • Open Awareness
  • Eye Gazing
  • Loving Kindness Meditation

As you have more experience holding the circles and getting to know the group you will feel more comfortable mixing it up and can also include other things like authentic relating exercises.

Don’t Be Afraid to Start Small

Don’t worry about how many people show up. Keep going! More and more people will reach out and you will find your community. For my first one, which a friend and I hosted, we had one person show up. The next week we had 2, and the following week we were at capacity of 10 and had to turn people away. Over time a regular group settled and I stopped posting about the event online.

Keep It Regular

I think keeping some kind of regularity is great to help build connections between people and offer some consistency to people’s support and practice. If once a week is too much, consider every two weeks.

That’s it. I have seen how initiatives like this can really help people so if this idea calls to you I encourage you to take the first steps to hold your first circle today!

RAIN is a meditation technique for dealing with difficult emotions and as such is an especially useful tool for psychedelic journeying. Difficult emotions often offer the greatest opportunity for learning or insight during a psychedelic journey and having this technique in your toolbox is especially handy. RAIN allows you to go towards those difficult emotions with the ultimate mindset for psychedelic exploration: that of an explorer.

“The cave you fear to enter holds the treasure that you seek“
Joseph Campbell

You will also find on Bill Richards’ flight instructions used on psilocybin studies that participants are advised to go towards difficult emotions and to investigate them. This is exactly what RAIN does in a systematic and easy to follow way.

So let’s have a look at RAIN, which if you hadn’t figured out yet, is an acronym. Let’s go step-by-step.

Recognize

what is happening
This is the roots of understanding

 

Allow

life to be just as it is
This is the grounds of love

 

Investigate

with gentle attention
This deepens understanding

 

Nurture

with friendliness
This awakens love

 

From my notes

After the RAIN, (what was previously the N before being recently updated) is non-identification. This is realizing freedom from a narrow sense of identity. For example, identifying ourselves with thoughts or feelings. The process of RAIN helps to bring spaciousness around these things and an expanded awareness of the scenes which we often mistake for ourselves.

So let’s go through it more deeply by way of example.

Let’s say for example you are on a psychedelic journey and you feel fear.

R

Starting with R you recognize that you feel fear. You can do this by mentally naming that emotion “fear, fear“.

A

Once recognized move onto the A. Allow it to be, give it permission to be there. You can mentally say “yes OK“. Doing this may mean that the feeling gets stronger, and this is OK. For example anxiety may develop into a fullness of fear. This is OK. Allow the fear to express it self fully.

When allowing, you may have a sense that it feels too much for you to take. If you’re naming it “fear, fear”, and its too strong, then surrender yourself to it. Say: “alright, take me, kill me, I’ll die of this feeling of fear.”

Another example of where complications may come in at the Allow stage. If your first emotion was for example sadness, and you find difficulty allowing it due to the feeling that it is too much then again go back to R and recognize what you are feeling. This would be fear. Feelings can morph when going through this process, so stay fluid. Whatever is on top, start there.

I

After the R&A we begin to deepen attention by investigating with kindness.

Approach that feeling of fear as a curious and friendly explorer. This feeling is there for a reason and has something to show you. So go towards it and try to see what it is that is this fear made of.

N

Nurture is the approach to the investigation. Use a sense of friendliness and gentleness to investigate the felt sense of what’s going on.

Treat this feeling as a friend that is asking for your attention that needs your love. Sit down with the fear and take time to get to know it.

What’s the quality of the sensations?

How do I know I’m feeling fear?

Explore your beliefs around the feeling. Ask:
What am I believing right now which is causing me to feel fear?
What am I thinking about?

Key in any investigating and with any core belief is that when you are doing it come into your body. Find out where this feeling lives in your body. Some practice in body scan or vipassana meditation will come in useful in this step.

Non-Identification

Completing RAIN brings a quality of openness and presence. Anxiety can shift to a space of presence where you are no longer identified with that fear and you can rest in a kind awareness.

Practice RAIN with a guided meditation

Learning and practicing RAIN is something I would recommend to any aspiring psychedelic practitioner. It is something I learned from meditation teacher Tara Brach and you can find one of her guided RAIN meditations here. As with learning any type of meditation it can be useful to begin by doing a few guided meditations and then once you are familiar with the practice you do it alone.

woman breathing air

Here’s an easy and effective way to get more mindfulness, patience and peace in your life. With this technique you’ll open up lots of opportunities for mindful moments. Even better, those moments will replace time that would normally be filled with impatience, boredom, or mindless distraction. It’s like the six point swing of mindfulness practices.

Here it is:

Waiting Is Meditating

Or, waiting is mindfulness.

That’s it. You remove waiting from your life, and replace it with awareness.

Anytime you find yourself in a state of ‘waiting’ for something, use this as a reminder to be present and practice mindfulness. Take 3 long deep breaths, relaxing yourself, then bringing your attention to your body. (Or, whatever other mindfulness practice you like).

woman peaceful

Sounds easy, and in principle it is, but it takes some practice and mental reprogramming to get there consistently. I won’t pretend I practice this everywhere, but I do it often and find it to be a great tool to have in the mindful kit, and certainly most worthy of a share.

How To Practice

An example to demonstrate….

supermarket

You enter the supermarket to do some grocery shopping. You’re in a hurry and just want to buy your stuff and get on with your day. You whip round and with your basket full you join the queue for the checkout. It’s a little longer than you’d like.

Now, instead of entering a state of ‘waiting’ and whatever that might normally bring up, (maybe a feeling of hurried restlessness and/or a compulsive urge to get your phone out and check some feed), you check yourself. You stop for a moment.

and breathe

You take 3 deep breaths.
You bring your attention to the sensations in your body.
You observe them patiently until you reach the front of the line.

When you reach the cashier you’re more relaxed and focused, and go on with your day, happy to have taken the opportunity for a mindful moment.

Opportunity Is Everywhere

queue line

If you consider how many times you find yourself waiting, you’ll see how many opportunities there are for mindfulness:

  • Any queue or line: shops, airports, banks, post offices etc.
  • Stopping at a red light
  • Something is downloading, buffering, loading, converting
  • Coffee is brewing/tea steeping/water boiling
  • Bus stop/tram station/train station platform

I’m sure you can think of many more.

Try to think of one now. What is something you often have to wait for? Think of how it would affect you if you slowed down every time.

Mental Reprogramming

To frequently and effectively use this in your life, it helps to mentally program yourself to associate waiting with this practice, so you catch those opportunities rather than missing them in a blur of hurried and unconscious thoughts (hey, we all do it).

To do this, first find a short phrase that is catchy for you. Some examples:
‘Waiting is breathing’
‘Waiting is slowing down’
‘Waiting is mindfulness’

breathe sign

Then once you have your phrase, drill it in. As if you were learning a new word or other behaviour; repetition repetition repetition.

Sit down for 5 minutes and meditate on it, repeating it like a mantra. Saying, over and over again, ‘waiting is breathing, waiting is breathing, waiting is breathing…’.

You can also write your phrase down and leave it somewhere you’ll see it a lot, like your desk or mirror (post its work!), whilst you train yourself to associate waiting with your practice.

mindfulness sign

Implement this in to your life and over time you’ll naturally become more patient in times when you’ve found yourself mentally (or loudly) saying ‘hurry up!’ Or ‘come oooon’. You know what I’m talking about 😉

As with anything, it takes practice, so keep it up!

universe cosmos colours beautiful

Psychedelics and meditation have both had a strong influence on my life and are somehow inextricably intertwined. I first got interested in meditation in the aftermath of primary experiences with LSD, and now meditation, in some way or another, informs every psychedelic session I take.

There is dispute in the Buddhist community about the value of psychedelics ‘on the path’ and if you’re interested in the intersection of Buddhism and psychedelics, I highly recommend the book Zig Zag Zen. There are plenty of other articles on this topic, but today I’m just gonna share a bit of my story and how these two things have weaved their way into my life.

Discovering LSD

lsd acid tabs psychedelic

I first tried LSD as a curious guy keen for new experiences. As someone who enjoyed being creative, I was especially interested in new ways of thinking. I also wanted to have fun. I had little idea what I was in for when I put that little piece of paper in my mouth, but looking back, I now see those first experiences as pivotal in my life. Though they’ve affected me in many ways, one that stands out is how they lead me to meditation. At the time I had never tried meditating, nor had any real idea what it was, but if I had never tried LSD, I honestly doubt I’d have started meditating.

How Psychedelic Experience Lead Me To Meditation

On the tail end of my first LSD trips, I didn’t have any ‘comedown’. The post-trip chapter I experienced would more accurately be described as a serene, contemplative afterglow. After the ecstasy and madness of the peak, I descended to a more peaceful state which was in its own way, my favourite part of the whole experience. Though at the time I didn’t have any clear idea of what ‘meditation’ meant, I described the afterglow state to friends as meditative; my mind was sharp and clear and I was deeply reflective. I also noticed that my breathing naturally became long and slow. This tuning into the flow of my breath was a naturally induced meditation session.

When my friends and I didn’t naively first time candy flip on a Sunday and have to go to work the next day without getting a wink of sleep (see: my first time on acid – I started a new job that Monday – another story, another time), an ideal recovery day would be spent chilling with my fellow travellers. We’d order pizza, smoke joints and get comfortable on the sofas for a run of movies. After a long session, we were always physically exhausted, yet my mind was always energised. With this mental energy I’d wander philosophically through themes and ideas that came up in the films, conversation, music or anything else. As we watched movies I’d interpret them in all kinds of novel ways, see metaphors the writers and directors had put in, and understand concepts that I hadn’t considered before. I’d make notes in my journal about interesting ideas that came to mind and, of course, just generally enjoy hanging out. Relaxed but attentive, naturally contemplative, it was a taster for meditation.

lsd acid psychedelic trippy meaning

In the wake of these experiences, my mind was clearer. I had a greater awareness and detachment of my thoughts. I felt wiser. I was looking at things from a greater perspective more often and more naturally, like that mental trick you do when something bad happens and you ask yourself “how much will this matter in 5, 10 or 20 years?”, or you zoom out on google maps to try and coerce the overview effect. I was thinking more creatively and seeing metaphors in almost everything, and my behaviour became less guided by fear and petty concerns. The effect was sudden and obvious, and lasted some months before beginning to fade and older mental habits and ways of being began to return.

I missed my newly found but now fading clarity and wisdom, but I’d experienced another way of being that I wouldn’t forget in a hurry. Following a wikipedia trail, I was lead from psychedelic drugs to non-ordinary forms of consciousness to meditation; a method of changing awareness, without substances. Though my access to psychedelic substances was gone, my newly whetted appetite for discovery remained, and I moved to Asia with a job teaching English.

London England Shanghai Pudong

From the UK to China

In my new home city of Shanghai, I started going to classes on meditation and reading books on the topic. Reading books about Buddhism felt like I was reading books about psychedelic experience, and in retrospect, they were some kind of integration texts. I began a daily meditation practice, and soon after went on my first silent retreat in 2012.

temple stay meditation korea

Temple stay in Korea

In the 6 years that have passed since, meditation practice has become a key foundation in my life. I’ve been back on other retreats and temple stays, was part of a Zen sangha in the tradition of Thich Nhat Hanh in Spain, and last year started a weekly meditation group in Berlin. Meditation is what a friend of mine would call a fundamental – others include exercise, diet, community and creative projects – and mindfulness is a skill I find applicable in so many situations of life. 

Like many others, my practice started with psychedelics. And while my first psychedelic journeys lead me to meditation, meditation has boomeranged back around and played its role in my psychedelic sessions. Today I’ll share one example.

How Meditation Helped On A Deep Journey

On a grey Saturday a couple years ago, alone in a friend’s house whilst he was away for the weekend, I took 250 micrograms of LSD. In the months before, I’d been reading various psychedelic-therapeutic protocols and had prepared accordingly for the session. I managed the anxiety of a turbulent come up by relaxing myself many times as I noticed myself getting anxious and tightening up, and directing my attention to my breathing. Around an hour in, as the lysergic waves really began to come on strong, I was lying down, looking up at the ceiling.

In one moment, a monster appeared above me. It was hovering over me, looking down at me from the ceiling. I was looking directly at its face, and it was looking right back at me, right into my eyes.

monster beast

I was instinctively gripped by fear. My shoulders and rest of my body tightened up instantly as I stared in shock. The beast was of course not physically there, it was a manifestation of my fears, a representation of what scares me and had been avoided.

I held the monster’s gaze, took a deep breath in, and with a long exhale, relaxed my body, letting tension go. As I did this, the monster dissolved into harmless patterns right before my eyes. The visual information was in fact the same – the rich ceiling patterns that made up the monsters face were still there – but they no longer appeared scary or even as a being to me. What changed wasn’t the sensory information I was receiving, it was my perception of it. What made up the ‘monster’ was still there, I just saw it differently. I had a new perspective.

There were a few other moments leading up to this confrontation where I noticed myself getting anxious and tightening up, and I consciously relaxed my body. I see these as like smaller hurdles that once passed, allowed me to get to the point of this confrontation. The dissolution was like a jumping off point, and after this I dropped deep into ineffable experience.

universe cosmos colours beautiful

The journey was deep and had many chapters: there were visions of a past life, alternate realities, and repressed emotions burst up and were released though uncontrollable bouts of sobbing. In the most profound chapter, it was a transpersonal experience; ‘I’ disappeared, along with time, and experience just happened.

I’ll share this story in more detail another time but for now I think its enough to say it was a significant experience that shifted something deep inside of me. The next day I felt lighter and clearer. I had more understanding and compassion. And my meditation practice was revived with a spark. I hadn’t been this affected since those very first journeys – the ones that spurred me on to meditation. I didn’t become a holy and all-understanding being overnight, but I inched in that direction. 

Reflecting on the session afterwards, I saw how techniques that I’d learnt in meditation helped me to relax, to let my guard down and open to the experience with lessened resistance. And this is why I recommend meditation to anyone considering a first psychedelic experience. Including you.

Thanks for reading.

dhammapada book
  • Wake
  • Drink 1 large glass water
  • Make bed
  • 10 minutes yoga
  • More water
  • 35 pushups
  • 2 min plank
  • Cold shower
  • 15 minutes meditation
  • Read 1 chapter of a short non-fiction book
  • Coffee

This is how I spent the first 45 minutes of today. And yesterday, and the day before, and well, you get the idea. I’ve been doing some version of this morning routine for the past couple years and though still sometimes difficult, I love starting the day like this. After an instagram post received some interest, I thought I’d write a little more on my morning routine and some tips on how to create, and do your own. This post contains everything from designing a routine to getting up early to some tips n’ tricks to overcome resistance.

My Morning Routine Reflects My Priorities

Each step in my morning routine reflects a priority, and by starting the day like this I get many small wins in before starting the day.

    • Physical health: Water, yoga, pushups, plank, cold shower.
    • Mental peace and clarity: Meditation, making bed.
    • Discipline, practice in surrender to discomfort: Cold shower
    • Focus: Meditation, reading.
    • Learning and knowledge: Reading
  • Enjoyment: Reading and coffee

coffee

By starting the day like this – before the business of the day begins to give me excuses for why today isn’t the best day – I get a small practice in all of these areas. Even if I do nothing else for myself through the day, when I get into bed for the night, I sleep knowing that I did at least something for myself and my wellbeing.

Your priorities, and therefore morning routine, will probably be different. If you’re learning to play the guitar, maybe you’ll have 10 minutes practicing. If attention and focus is important to you, maybe you’ll do 20 minutes meditation. Getting in shape? More exercise. I’ve chosen long term goals or values and the morning has become a cornerstone for me.

Start Small

Now you might want to start your own morning routine. If you’re just starting on the morning routine journey, I’d suggest starting small and gradually stacking. V1.0 of my routine was just water and yoga. After some months I added a short meditation. Reading came in at the start of 2017. Pushups and cold shower last summer. Plank shortly after. It’s been a continued and evolving thing that started small and built from there.

Once you’ve designed your routine, you need to do it. Simple, but not easy. Here’s a few tips.

Remove Obstacles The Night Before

“By failing to prepare, you are preparing to fail.”
– Benjamin Franklin

To give myself the best chance of succeeding I remove as many obstacles as I can that stand between me and those actions. I do this before going to bed to make each action as easy and frictionless as possible on waking up. Some examples:

Put a glass of water next to my bed. On waking up I don’t need to go get a glass. Just drink. I also leave a full 1 litre bottle of water bedside so I can refill my glass as I drink through the routine.

Roll out the yoga mat. One less hurdle. Just position my phone, press play, and I’m off. When I was doing yoga on youtube, I would choose and load the video the night before and position my laptop at the front of the mat. All I needed to do was get on the mat and press play. I also lay my clothes ready.

yoga mat

Pre-decide number of pushups. I don’t waste time or energy thinking ‘how many pushups should I do today?’. I know I have to do 35, so I do 35 then move on. Simple. Sometimes I swap in pull-ups, squats or kettlebell swings for the plank but if I do, I decide this and the number the night before bed. This reduces decision fatigue.

Kindle/book on the page that I will read, on the desk next to where I meditate. After the meditation, I pick it up, swipe, read. No remembering where I left my book yesterday or finding my place. Again, making it as easy as possible.

Decide and write down the full routine. To be able to prepare like this I obviously need to know what I’ll be doing in advance. I take 30 seconds each night to write it down on a piece of paper. Again, no wasted time or energy thinking ‘what should I do next?’. I just follow the list.

write list

This all takes me about 5 minutes before going to bed but makes everything go more smoothly and easily in the morning.

Getting Up Early

The first step to being able to do anything before work is getting up early enough. If you’re a serial snoozer like me you know very well that getting up just 20 minutes earlier than you need to can seem totally impossible. I’ve always struggled with getting up early but have found a few things that help me.

Alarmy (Android . AppleThis app has been a total game changer. Getting vertical is the hardest part of getting up for me, but once I’m on my feet the chances of me going back to sleep reduce massively. With alarmy, I have to get up and take a photo of a shampoo bottle in the bathroom to stop the alarm. I then take a pee, splash my face with water, chug some water, then head for the mat. On alarmy you can set your own photo based on how far from bed you need to go to be safe. There are other options like a barcode that you have to scan, or maths problems you have to solve, so you can pick what suits you. Another option is to just place your alarm clock on the other side of the room.

Go to bed early. Makes it a lot easier for obvious reasons. It also means that it’s harder for my sleepyhead morning self to kid me that “no but seriously, you’re really tired, you need more sleep. Just get another hour.” Fact is, I’m always sleepy when I wake up. But less so after a good night’s sleep. To help get a good night’s rest I have a digital sunset 1 hour before sleep and listen to a guided sleep meditation in bed.

You can nap later. Sometimes the lying voice that tells me I need more sleep is really convincing: “You need your energy for the day, you’ll just get tired later”. My response now is “fine, if I really get tired later, I’ll take a nap.” Of course, I hardly ever take the nap – the voice is just the sleepyhead in me craving the snuggle zone, a deceiver that has lured me into countless unnecessary lie ins over the years. 

Warm the room. Getting up early is so much harder in the winter than the summer because leaving that warm bed for the cold air outside is ungodly. Even if you make it out, the promise of returning to those snug warm sheets is so irresistibly appealing that you’ll probably hop back in and off to the land of Zs. So having a warm room helps. I currently close all windows at night to trap heat inside my room. In the summer, this can make it really hot but this actually helps spur me out of bed. Depending on your situation, you could try this or have the heating come on 30 mins before your alarm.

Start with yoga. Stretching first thing is a nice gentle way to wake me up so that by the time I’ve finished, there’s no danger of going back to bed.

No Regrets. Another one to combat the big snoozer voice in my head (its relentless and persistent). I remind myself that I have never regretted waking up early and doing the morning routine. Ever. Not once. Out of hundreds of times. I am always glad I did it. And while I do still enjoy lie ins, I prefer them to be the exception rather than the rule. When I have too many they become dirtied with guilt. Remember, you won’t regret it.

One Thing At A Time

Sometimes before I start those pushups I think “I can’t be bothered today. And then I’ve got to do the plank after. And then…” When I start to think like this I tell myself ‘just do the pushups, then you can decide on the plank after.’ Of course I finish the pushups, then do the plank.

morning routine post it

Having the morning routine written down on paper helps here. When I get too much in my head, I look at the list, find where I am, and zero in on the next one thing. Not the list. The next one thing. I can always do one thing. Sometimes when 35 pushups seems like too much, I tell myself ‘just do 10 today’. Then after 10 I do 10 more. Then 10 more. Then 5 more. Breaking things down like this makes them more manageable and way more do-able.

Don’t Think. Just Do.

Sometimes the next one thing even seems like too much. When that’s the case, the voice of resistance instead changes to ‘I’m too tired for pushups today’. Override by just starting the action. If it’s really too hard I’ll find that out down there, by at least trying to do them.

Starting is the hard part. Once started, doing is easy.

Don’t get caught in a discussion with yourself about why you might need a break today – you’ve already planned out the whole thing the night before and have thought out reasons why you’re doing this. So what are you thinking about? All that’s left is to do. To do, start. So end the discussion, get down, and start doing pushups.

Reward At The End

It’s no coincidence that my routine ends with reading and coffee. They are my reward for completion, and damn do I enjoy that coffee.

Use Technology To Help

Sure, it might in some way be breeding a generation of people who can’t think for themselves and have no attention span, but technology isn’t all bad. It can be used for nobler purposes.

down dog app

Alarmy is an example of using tech to help. I also use Down Dog for yoga, it gives different routines each time and has options from 10 minutes upwards. I’m not a yoga pro so I like having someone to follow. Before using down dog, I used to follow videos on Yoga With Adrienne (I started with her course 30 days of yoga).

The meditation is one on Aware (3, 4 & 5 minute meditations available) and there are other short ones you can use here and here. If losing weight or doing more exercise is a priority for you, use a Tabata timer to crush HIIT workouts, or follow lighter workouts on an app like Home Workout. Using apps helps to automate decisions – you don’t need to decide your workout routine or series of yoga postures, just follow. Whatever your aim, I’m sure there’s an app out there designed to help.

Mindfulness Rituals

I mentioned that mental peace and clarity were priorities that are factored in to my morning routine. So as well as the meditation, I use the shower and coffee as mindfulness rituals. More on this here:

Experiment, Adapt & Update

The idea of a morning routine might seem rigid, but I actually think flexibility is important.

Your ideal morning routine this month might not be the same as it is next month. As mentioned before, my routine has changed over the last couple years, and is still changing – next week I’m planning on trying out extending the morning meditation.

If I’m sharing a room with someone or working away and it’s difficult to do, I might strip it back to just water and yoga and follow the yoga with only audio using some headphones. Or even just find a spot where I can at least do some sun salutations. Point is, things change, so don’t be afraid to try out different things and adapt your routine to what’s going on in your life.

Book Recommendations

A few books with chapters that can be read in under 5 minutes. All go well with morning coffee.

dhammapada book

The Daily Stoic: 366 Meditations on Wisdom, Perseverance, and the Art of Living – Ryan Holiday
Wherever You Go, There You Are – Jon Kabat – Zin
The War Of Art – Steven Pressfield
Tao Te Ching – Lao Tzu
The Obstacle Is The Way – Ryan Holiday
The Dhammapada

Got good book recommendations? Comment with them below.

Good Luck!

I’m always interested to hear about others’ routines so feel free to share yours below or any tips you might have. Until then, make the most of your mornings!