10 minute morning kit to improve your wellbeing…

• Finding the right morning routine doesn’t need to be challenging, but making small, simple steps to improve each day will ultimately lead to higher productivity and happiness in the long run.
• Taking these simple habits will help you have the best morning ever and find the perfect start to your day.

Miracle Morning

• So this is most-definitely one personal development book all of us need to read.
• And why not if it’s going to take only minutes off our morning routine each day, every day?
• The book is only 180 pages but is packed with very doable, practical techniques to improve our lives drastically.

• What’s being widely regarded as “one of the most life changing books ever written” may be the simplest approach to achieving everything you’ve ever wanted, and faster than you ever thought possible.
• What if you could wake up tomorrow and any-or EVERY-area of your life was beginning to transform? What would you change? The Miracle Morning is already transforming the lives of tens of thousands of people around the world by showing them how to wake up each day with more ENERGY, MOTIVATION, and FOCUS to take your life to the next level. It’s been right here in front of us all along, but this book has finally brought it to life.
• Are you ready? The next chapter of YOUR life-the most extraordinary life you’ve ever imagined-is about to begin. Read the book and WAKE UP to your full potential! Here is some from the book…

The 6-steps of a Miracle Morning routine: Life SAVERS

• Silence.
• Affirmations.
• Visualization.
• Exercise.
• Reading.
• Scribing.

1. Silence

Meditation Is Your Best Friend

• While the very best cure for loneliness is a strong “in-person” social network (i.e. not Facebook) and a loving family, this isn’t possible for everybody.
• Unless we go back to tribal living like our ancient ancestors, a more realistic solution is ideal.
• Luckily, neuroscientists are on it.
• When we feel isolated and separated from the “whole,” one particular brain region (the “parietal lobe”) becomes overheated.
• To prevent your car engine from burning up, you need a good radiator.
• To ensure loneliness doesn’t roast your brain, you need to keep your parietal lobe calm, cool, and collected.
• Thankfully, meditation is up to the task.
• Meditation — or simply sitting in silence — helps calm an anxious mind.

• I am not saying the pain will suddenly vanish, but you will understand that it is a process which you cannot forego.
• My take: For my “silence” practice, I recommitted to Boho Beautiful, a daily meditation app or available on YouTube. I’ve used it on and off in the past, and I’ve always enjoyed the 10-minute morning meditations (whenever I managed to press play!)

Dr. Newburg, a bestselling author, writes “When people lose their sense of self [in meditation], feeling a sense of oneness, [this] results in a blurring of the boundary between self and others…[with] no sense of space or passage of time.“

By making us feel connected to everyone and everything, meditation cancels out the detrimental mental, emotional, and physical effects of loneliness.

You know, that problem plaguing more than half of modern society.

While friends come and go, meditation will always be there for you.

• According to a highly referenced 300,000+ person study published in the esteemed ‘PLOS Medicine’ journal, people with the most social relationships (both quantity & quality) are not only much happier, but live 50%+ longer (!) than the rest of us lonely folks.
• Clearing yourself from negative energy and actively inviting positive energy into your mind at the start of each day will help attract more positivity into your life.

2. Affirmations

• An affirmation is a sentence or two in alignment with what you want to accomplish and who you need to be to accomplish it.
• “The Miracle Morning”, a popular productivity book by Hal Elrod, promises to reveal a “not-so-obvious secret” that’s “guaranteed to transform your life” — before 8 a.m.
• Elrod suggests repeating your affirmation daily, ideally out loud.
• “They immediately make an impression on your subconscious mind,” he explains.
• “They transform how you think and feel so you can overcome your limiting beliefs and behaviour’s and replace them with those you need to succeed.”

My take: I wrote out my affirmation and taped it above my desk:

“I’m an accomplished, successful wellness coach, author, and speaker. My work helps others feel less alone, and empowers them to make the choices and decisions that lead them to their best life.”

“Make sure you do at least one thing each day for your self-care, like lighting a candle and taking a bubble bath.

Baby steps make all the difference.

Reach out to your health professional, and get their advice too!”

3. Visualization

Visualization trains your brain to see things as you would like them to be instead of as they are. Elrod says that for five minutes, you should “visualize living your ideal day, performing all tasks with ease, confidence and enjoyment.”

My take: In addition to picturing my “ideal day,” I also tried to visualize my affirmation coming true — becoming that “future self” I so wanted to be.

4. Exercise

Yep, you knew this was coming. However, you don’t need to run 8 miles or even go to the gym at all (unless you want to). “Exercise” can be something as simple as a 10-minute yoga routine or set of bodyweight exercises you do on your living room floor. You just need to get moving and get the blood and oxygen flowing to the brain, Elrod says.

My take: I typically do a yoga class or work out at the gym in the mornings. So I saved this practice for last on the list — you can change the order of the practices in order to suit your schedule, Elrod says. If I didn’t make it to a class, I would do a quick yoga video at home.

Be positive for a longer life

5. Reading

This practice fast tracks transformation in any part of your life, Elrod says. “Don’t reinvent the wheel,” he reminds us. “The fastest way to achieve everything you want is to model successful people who have already achieved it.” He recommends a minimum of 10 pages per day, and suggests choosing a personal development book or a religious text.

My take: I tend to read more at night, so I chose a book with bite-size daily meditation passages from Marcus Aurelius, Daily Stoic: 366 Meditations on Wisdom, Perseverance, and the Art of Living.

6. Scribing

Scribing just means “writing,” but a “W” would have ruined the acronym. This could mean journaling, jotting down ideas, making a gratitude list — really, putting whatever is on your mind on paper (or on a screen!)

My take: Maybe the virtual version of a journal is a sure way to do it — the Google Doc. Open up a new document, write “Scribing” at the top, and leave it open on the computer at night so you are prompted to start writing in the morning. I love to write in my journal.. sometimes I swing in my hammock and read through all my past writing’s.

Practice gratitude

Gratitude really can enhance your happiness.

Throughout The Miracle Morning, Elrod talks a lot about gratitude. “The simple act of writing down the things I was grateful for lifted my spirits,” he says. And science agrees: Many studies have shown that practicing gratitude can help people feel happier, less anxious and less depressed.

Whether or not you write out a gratitude list in the mornings, the mere act of focusing on the good things in your life — rather than the negatives — every morning can truly change your mindset from a fixed mindset to a growth mindset.

• Start the morning by high-fiving the mirror and repeat a few I AM’s … I am enough. I am lovable
• Visualize – close your eyes and see yourself taking care of you. Just as if you are actually doing it!
• I will feel happy. I am so grateful that I made the changes there I am…I just signed another customer to my business…serve people around the world to become better versions of ourselves …visualize how happy you feel.
• Takes 30 seconds each morning. Build through consistency.

It may feel difficult to notice positive things in your life when you feel lonely, but taking a few minutes to practice gratitude each day may help you feel better.

• The tenets and theories behind the Miracle Morning routine are tried-and-true.
• There’s no doubt in my mind that these practices will enhance your life by boosting your productivity and improving your well-being.
• But in reality? Integrating six new habits into your morning — especially during a chaotic time — can just feel like added stress.
• In the future, I plan to continue to incorporate much of the Miracle Morning into my life. To not feel guilty if I skip the routine. To love myself and release all the past and what didn’t serve me.
• And some mornings, when I have enough time and I feel like I need a bit of a reset, sure, perhaps I’ll do all six.
• But for now, when it’s just about all I can do to check things off my ever-growing to-do list, I’m planning to stick to the four practices that are working for me: silence, affirmations, visualization, and exercise, and I’ll continue to add in reading and writing when I can.

“We can never be afraid to stand up for what is right, no matter what others may say.

And sometimes, if that means taking a lonely road, if what we are standing for is true, then perhaps moonlight or sunshine will light our way and make it less lonely.”

Pramila Jayapal

Here are sixty things to be grateful for in our lives:

Dedicated to my son, Thierry, graduated November 2022

1. Your parents – for giving birth to you. Because if there is no them, there will not be you.
2. Your family – for being your closest kin in the world.

1. Your friends – for being your companions in life.
2. Sense of sight – for letting you see the colours of life.
3. Sense of hearing – for letting you hear trickle of rain, the voices of your loved ones, and the harmonious chords of music.
4. Sense of touch – for letting you feel the texture of your clothes, the breeze of the wind, the hands of your loved ones.
5. Sense of smell – for letting you smell scented candles, perfumes, and beautiful flowers in your garden.
6. Sense of taste – for letting you savour the sweetness of fruits, the saltiness of seawater, the sourness of pickles, the bitterness of bitter gourd, and the spiciness of chili.
7. Your speech – for giving you the outlet to express yourself.
8. Your heart – for pumping blood to all the parts of your body every second since you were born; for giving you the ability to feel.
9. Your lungs – for letting you breathe so you can live.
10. Your immune system – for fighting viruses that enter your body. For keeping you in the pink of your health so you can do the things you love.
11. Your hands – so you can type on your computer, flip the pages of books, and hold the hands of your loved ones.
12. Your legs – for letting you walk, run, swim, play the sports you love, and curl up in the comfort of your seat.
13. Your mind – for the ability to think, to store memories, and to create new solutions.
14. Your good health – for enabling you to do what you want to do and for what you’re about to do in the future.
15. Your school – for providing a environment conducive to learning and growing.
16. Your teachers – for their dedication and for passing down knowledge to you.
17. Tears – for helping you express your deepest emotions.
18. Disappointment – so you know the things that matter to you most.
19. Fears – so you know your opportunities for growth.
20. Pain – for you to become a stronger person.
21. Sadness – for you to appreciate the spectrum of human emotions.
22. Happiness – for you to soak in the beauty of life.
23. The Sun – for bringing in light and beauty to this world.
24. Sunset – for a beautiful sight to end the day.
25. Moon and Stars – for brightening up our night sky.
26. Sunrise – for a beautiful sight to start the morning.
27. Rain – for cooling you when it gets too warm and for making it comfy to sleep in on weekends.
28. Snow – for making winter even more beautiful.
29. Rainbows – for a beautiful sight to look forward to after rain.
30. Oxygen – for making life possible.
31. The earth – for creating the environment for life to begin.
32. Mother nature – for covering our world in beauty.
33. Animals – for adding to the diversity of life.
34. Internet – for connecting you and others despite the physical space between you.
35. Transport – for making it easier to commute from one place to another.
36. Mobile phones – for making it easy to stay in touch with others.
37. Computers – for making our lives more effective and efficient.
38. Technology – for making impossible things possible.
39. Movies – for providing a source of entertainment.
40. Books – for adding wisdom into your life.
41. Blogs – for connecting you with other like-minded people.
42. Shoes – for protecting your feet when you are out.
43. Time – for a system to organize yourself and keep track of activities.
44. Your job – for giving you a source of living and for being a medium where you can add value to the world.
45. Music – for lifting your spirits when you’re down and for filling your life with more love.
46. Your bed – for you to sleep comfortably in every night.
47. Your home – for a place you can call home.
48. Your soul mate – for being the one who understands everything you’re going through.
49. Your best friends – for being there for you whenever you need them.
50. Your enemies – for helping you uncover your blind spots so you can become a better person.
51. Kind strangers – for brightening up your days when you least expect it.
52. Your mistakes – for helping you to improve and become better.
53. Heartbreaks – for helping you mature and become a better person.
54. Laughter – for serenading your life with joy.
55. Love – for letting you feel what it means to truly be alive.
56. Life’s challenges – for helping you grow and become who you are.
57. Life – for giving you the chance to experience all that you’re experiencing, and will be experiencing in time to come.

And last but not least… #60:

You.

For being who you are and touching the world with your presence.

Thank you Tiny Buddha

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