A Morning Routine to Make a Great Day

A 10-minute Ayurvedic practice to awaken your mind, body, and spirit

Some people say “have a great day,” but what if we chose instead to say “make it a great day”? This subtle shift reminds us that we are not at the mercy of circumstances. Instead, we can shape the quality of our day through intention, awareness, and ritual.

This Ayurvedic-inspired morning routine takes only 10 minutes and is designed to activate your senses, calm your nervous system, and gently energize your whole being.

1. Eye Movements and Chakra Mantras

Begin by sitting upright with your head still. Let your eyes move through the following sequence:

• Look up, then down

• Look right, then left

• Look diagonally: upper right/lower left and upper left/lower right

• Circle your eyes clockwise, then counterclockwise

• Gaze far ahead, then mid-distance, and finally at the tip of your nose

These gentle movements stimulate neural connections between the brain’s hemispheres and enhance clarity and focus.

2. Nadi Shodhana (Alternate Nostril Breathing)

Alternate nostril breathing helps regulate the nervous system, clear energetic channels, and balance the body’s left and right sides.

How to practice:

• Sit comfortably with a straight spine

• Use your right hand: thumb on the right nostril, ring finger on the left

• Close the right nostril and inhale through the left

• Close both nostrils briefly at the top of the inhale

• Release the right nostril and exhale slowly

• Inhale through the right nostril

• Pause briefly with both nostrils closed

• Release through the left

Repeat for 4–5 slow, mindful cycles.

3. Breath of Fire (Agni Pran)

This dynamic breathwork technique energizes, detoxifies, and strengthens. Avoid if pregnant, or if you experience vertigo or high blood pressure.

How to practice:

• Sit tall with your chest lifted

• Inhale through your nose

• Forcefully exhale by contracting your abdomen

• Inhale passively, exhale actively

• Maintain a steady, quick rhythm

Start with 30 seconds. After some practice, try 2–3 sets of 30 seconds.

4. (Optional) Sun Salutations

If time allows, add a few rounds of Sun Salutations (Surya Namaskar) to awaken the body and stretch the spine. Move with the rhythm of your breath, cultivating grace and flow.

5. End with Intention

Close your practice with a moment of silence, or a short chant or affirmation that resonates with you. Repeat it internally as a reminder of the energy you wish to carry through the day.

Reminder: This practice is not about perfection. It is about presence. Choose one or all of these steps, and let them guide you inward—toward clarity, vitality, and intention.