3 Steps To Start The Day

What is the first thing you do in the morning? Do you grab your phone, check your email, turn on the TV? Or do you welcome the day with daily affirmation, a breath work practice and gratitude?

A mindful morning routine is the key to setting the foundation for a successful day and living an INCREDIBLY satisfying life. It soothes, energizes and inspires while bringing you in harmony with body, mind and spirit.

Here are the 3 steps of my morning ritual that help me start the day with peace of mind and focused intention:

1. Breath

First, come to a comfortable seated position. Close your eyes, gently seal your lips, and begin to breathe slowly through the nose. Simply bring your attention to the sensation of the breath. Notice your breath going in through your nostrils and traveling to the middle of your brain and back down again through your nostrils. Keep your awareness on the movement of the breath. Do 10 repetitions of this cleansing breath. Work up to 5 – 10 minutes.

2. Intention

Next, reflect on what it is that you want to create in your life and set an intention for the day that will help you realize that dream. It is very helpful to use a journal. The “morning mantra” that I use to set my intention for the day is:

“Strength, Grace and Gratitude”

Make a promise to treat yourself kindly, to nurture relationships, and to fill your day with some fun and inspiration. Write a simple affirmation that supports this commitment in your journal. Say your affirmation out-load, or to yourself. Here is an example to get you started:

“Today I give myself a break from all worry. My mind is clear and at peace. My heart is filled with love and gratitude. I am open to the miracles and abundance of the universe.” 

3. Lemon Water

Starting your day with a warm cup of lemon water is one of the simplest things you can do for your health. Learn about all of the amazing health benefits of lemons. Squeeze half a lemon into a cup of warm water and sip on an empty stomach. Sometimes I add sliced ginger.

Think of 3 things you are grateful for. (That should bring a smile to your face!)

Now go and enjoy the day!




lisa cohen

Submitted by:

Lisa Cohen

Nutritionist & Personal Fitness Coach
Lisa Cohen, MS CN, is a Certified Nutritionist and Exercise Physiologist with a Masters Degree in Nutritional Science from American Health Sciences University. Lisa has been providing health coaching and nutritional counseling for 15 years and has helped her clients to dramatically improve the quality of their lives through the variety of health and fitness programs that she offers. read more »

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TAC's own Executive Director, Amanda Wagner, became the Health Links Lead Advisor for the Pitkin County area. This is part of the Workwell Collaborative in partnership with Eagle County Public Health and Environment, Northwest Colorado Council of Govenments Economic Development District and Health Links. The goal of this partnership is to create a coordinated system across Economic Development Region 12 to support employers to develop and sustain workplace wellness programs through the implementation of Health Links Colorado.
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