Category: Emotional/Physical/Spiritual

25 Things to Do in the Morning after Waking up

Things to Do in the Morning

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The things you do in the morning, as well as your morning state of mind, affect your whole day.

This means that you should choose to do in the morning things that bring you a sense of happiness, satisfaction and accomplishment.

In this article, I would like to suggest 30 things to do in morning. You don’t need to do all of them. Just choose the ones that appeal to you the most.

Starting your morning doing things that you love, and which contribute to your sense of wellness is a very good idea.

Some of the ideas you will find here might not appeal to you or are unsuitable for you. There is no need to follow all of them. Just start with a few that you like.

When starting out to follow these suggestions, you might encounter some inner resistance or laziness. Don’t succumb to them.

Give a Good Start to Your Morning

It would be a good idea to wake in the morning a little earlier than usual. This would give you the time to tend to these ideas.

What to do when you wake up early? Do you go back to sleep?

Don’t turn around, pull the blanket over your head and continue to sleep. Get up! A beautiful day is awaiting you.

Even if you have some unpleasant tasks for the day, you can choose to make your day beautiful.

It would be a great idea if you incorporate at least a few of the suggestions you find here into your morning routine.

Remember, the time immediately after waking up in the morning is magical. It is beautiful.

It’s a new day with magical energies of a new start.

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A List of 25 Things to Do in the Morning

Here is a list of 25 things to do in the morning. I have divided them into a few categories:

Things to Do while Still in Bed

Things to Do after Getting out of Bed

Things to Do in the Morning before Going to Work, School or Run Errands

Things to Do while Still in Bed

1. Say good morning to yourself
The first thing in the morning is to say to yourself, mentally or aloud: “Good morning to me. I am going to have a wonderful day today.”

2. Positive energies
What to do after you wake up and open your eyes? Look around you, and feel being surrounded by positive and happy energies.

3. Repeat affirmations
Make a list of a few inspiring affirmations, or affirmations about the things you wish to accomplish today. Repeat them with belief, attention and intention. Read Affirmations Words with Power, if you wish to know more about this fascinating topic.

4. Think about the things you want to do today
For a few minutes, think about what you wish to do today, about your plans and your goals, so all this be clear in your mind.

You might not be able to accomplish everything you plan or think about. Don’t worry about that. Doing even just a few of the things is quite okay.

5. Do some stretching exercises
Stretching your muscles would bring a fresh supply of oxygen and energy into your body.

Things to Do after Getting out of Bed

6. Wash you face
Wash your face and eyes, so you completely wake up.

7. Drink a glass of water
Make it a habit to drink a glass of water, to supply to your body the liquids it needs. This would energize you and make you more awake.

8. Go to your window, balcony or porch
Stand by your window and open it, or go out to your balcony or porch, if you have one.

Breathe the fresh air, look around you and also look at the sky. Feel that you are one with nature. This action would fill you with energy and a sense of happiness and strength.

9. Meditate
One of the best times for meditation is in the morning, while your mind is still fresh after your night’s sleep. At this time of the day, it is still quiet, so it’s easier to focus.
Even 10 minutes of meditation would do you a lot of good. You can find here, at this website, a few meditation techniques.

10. Practice creative visualization
Another useful activity you might find most useful is to visualize in your mind a certain goal, which you wish to accomplish. This could be a goal you want to accomplish today, or some big goal, which will take time to accomplish.

In your imagination, visualize your goal as an accomplished fact. For more information about creative visualization and manifestation read our book, Manifest and Achieve Whatever You Want.

11. Wash and prepare yourself for the new exciting day
This activity is obvious, and is of course the routine of everyone, young and old.

A Few More Things to Do after Getting out of Bed

12. Prepare yourself a good breakfast
A good breakfast in the morning is a must. It gives your body the energy, nourishment and sustenance it needs, and keeps your energy level high.

13. Drink a cup of coffee, tea or just water
If you get up a few minutes earlier than usual, you will have more time to drink your cup of coffee or tea slowly and leisurely, and enjoy it much more than gulping it in a hurry.

14. Read a few inspiring quotes
Make a list of a few inspiring quotes to read in the morning. Read them slowly, focusing on their meaning. Also, think how you can implement their advice in your life.

15. Read a few pages from your favorite book
Another thing you might like doing in the morning is to read a few pages from a book, any book which you like.

Things to Do in the Morning before Going to Work, School or Run Errands

16. Show kindness to the people living with you
Be kind and show your love to your parents, wife, husband, children or roommates. Here are some kindness quotes to remind you to be kind.

17. Clean the dishes
Clean the dishes before you leave home. It’s a good exercise in self-discipline, and it would make you feel satisfied that you did not leave the dirty dishes in the sink for the evening.

18. Listen to music
Listen to some calming or invigorating music that you like, and which makes you feel good.

19. Singing
Do you love singing? If you do, sing a for a few minutes.

20. Dancing
Do you like dancing? If you do, just dance for a few moments. That’s a good exercise for your body and for your soul.

Enjoyable Things to Do in the Morning

21. Learn a few for words in a foreign language
Why not take a few moments to learn a few words in a foreign language? You can use a dictionary, Google translate, or any app that teaches languages.

22. Look at photos of places you wish to visit
Is there a place you want to visit, a foreign country you want to explore, or a place, where you want to spend your vacation? Keep some photos of these places, and look at them for a few moments.

23. Have a motivating conversation with yourself
Have a pep talk with yourself. Tell yourself that you are going to have wonderful day today, and that no matter what kind of obstacles you might face, you will get over them.

24. Take a Walk
If you have enough time in the morning, take a short walk. If you can find a place that is not crowded, that’s better. This can be just a short walk and a few minutes to be with yourself, before starting your day.

25. Greet the People You Meet
Greet your neighbors if you meet them on the way out.

I am sure you will find, at least some of the above suggestions, appealing and suitable for you. You can also come up with other ideas, more suitable for you.

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Exercise and Bardet-Biedl Syndrome

Exercise and Bardet-Biedl Syndrome

Bardet-Biedl syndrome (BBS) is a rare genetic condition that affects several body systems, including the kidneys, eyes, and genitalia. People with BBS often have an intellectual disability and may be born with extra fingers or toes. They are also prone to developing abdominal obesity – a condition where fat is deposited mostly around the abdomen (rather than on the arms or legs). People born with BBS are usually a normal weight at birth, but rapidly gain weight in infancy.

Children and adults with BBS often need support from a team of healthcare professionals – including Accredited Exercise Physiologists (AEPs) – to maintain good health and optimal quality of life.

WHY IS EXERCISE IMPORTANT FOR PEOPLE WITH BBS?

Overweight and obesity, common features of BBS, are linked with a higher risk of developing several health conditions, including heart disease, type 2 diabetes, some cancers, stroke, high blood pressure and joint problems, among others. Abdominal obesity, in particular, is associated with metabolic changes that can increase the risk of cardiovascular disease. It is estimated that up to 45% of people with BBS have type 2 diabetes.

Furthermore, excess weight can further complicate problems with the heart and blood vessels seen in some people with BBS. These include early stiffening of the heart valves and heart defects that can lead to irregular heart rhythms.

Exercise plays a crucial role in maintaining healthy heart and circulatory function. Exercise also supports a healthy metabolism, helping to reduce the risk of developing metabolic disorders such as type 2 diabetes. Because people with BBS are already prone to these problems, exercise is especially important for maintaining health and reducing disease risk.

Exercise can also help with the neurodevelopmental difficulties that affect some people with BBS, such as problems with coordination and motor skill development.

Additionally, children and adults with BBS often don’t get enough sleep. Lack of sleep is linked with overweight and obesity, chronic kidney disease and increased cardiovascular risk. Exercise has been shown to improve sleep quality and quantity.

Research into exercise for people with BBS is very limited. However, AEPs understand the condition, how it affects the body, and how to design exercise interventions tailored to each person’s needs, lifestyle and preferences.

WHAT TYPE OF EXERCISE IS BEST?

BBS affects each person differently and symptoms vary from one individual to another. An AEP can create an exercise program that is safe and beneficial for you or your child. This will usually include different types of exercises and training of support people where needed.

Aerobic exercise

Aerobic exercise is any activity that gets the heart pumping and raises your breathing rate. Regular aerobic exercise helps to condition the heart and lungs and maintain healthy metabolic function. It also assists with weight loss and/or maintenance. Moreover, it triggers the release of mood boosting chemicals that can alleviate symptoms of anxiety and depression, which affect some people with BBS. Examples of aerobic activities include walking, cycling, swimming, boxing, dancing and many team sports. People with BBS frequently have vision loss and foot problems, so they may need adaptive equipment (such as an adapted stationary bike or specialised shoes) or support to do aerobic exercises.

Resistance exercise

Resistance exercises help build or maintain muscular strength and endurance, which is important for optimal physical function. Muscles use energy, so building or maintaining muscle mass also helps with metabolism and weight management. Examples of resistance exercises include activities using weights, resistance bands, or body weight to strengthen muscles.

Motor skill and balance training

BBS can cause problems with balance, co-ordination and the development of fine and gross motor skills. Specific exercises might be prescribed to help with these.

Training support people

People with BBS may need assistance to exercise. For example, children will need help from their parents or caregivers to do exercises that help with motor skill development. Children or adults with low vision may need support to access community exercise facilities or participate in team sports.

Building the capacity of support people helps ensure people with BBS can achieve adequate physical activity levels to reach their health goals, while reducing the need for assistance from healthcare professionals.

GUIDANCE FROM AN ACCREDITED EXERCISE PHYSIOLOGIST

People living with BBS have complex and varied needs, including health issues which can impact their ability to exercise safely and effectively. It’s therefore important to seek guidance from an AEP before embarking on an exercise program.

For example, heart defects can cause irregular heart rhythms which may be dangerous. Intellectual disability, visual problems and hand and foot abnormalities may impact the ability to perform some activities or necessitate adaptive equipment.

Your AEP will consider these factors and create a program tailored to your (or your child’s) function, goals and activity preferences. It will be modified in accordance with any changing needs and circumstances. Where needed, it will include training of supports to ensure exercise forms part of a healthy lifestyle.

Click here to find an exercise physiologist near you.

Written by Amanda Semaan and Kara Foscholo. Amanda and Kara are Accredited Exercise Physiologists and Co-Directors of Active Ability, whose mission is to support people with disability to achieve optimal independence, health and quality of life.

3 Ways to Raise a Smile … and Make More Money in Your Business

More Money in Your Business

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Happy customers are loyal customers, so it follows that if you can make the experience of engaging with your business more entertaining, you’ll also see revenues rise over time. The same goes for employees; a workforce that’s in good spirits is more motivated and productive.

Knowing this is not enough on its own, of course, so here are some actionable strategies to add humor to your operations, winning more business and boosting team morale with the power of fun.

Have a Funny Tip Jar (for Cafes, Restaurants, Bars, and More)

The hospitality industry requires a lot of face-time with customers throughout the day, and while tipping culture can be controversial, it’s a reality of the ecosystem for the time being.

It’s also perfectly reasonable to allow people to express their satisfaction with the experience they’ve had by giving a little extra when it’s time to pay.

This is where having a funny tip jar can pay dividends, as if it grabs the customer’s attention and gives them a chuckle, they’ll be more compelled to reach in their pockets.

There are some tried-and-true tip jar ideas you can follow, such as adding a pun to the label, or even simply drawing a doodle or a smiley face. It’s all about giving your tip jar a bit of personality, and not just making it a bald faced request for more cash.

Inject Humor into Email Campaigns

Another area where you’ve got the opportunity to give customers a giggle, or at least soften the edges of an otherwise perfunctory interaction, is with your email marketing efforts.

Regardless of the industry you occupy, having a carefully crafted email marketing strategy will stand you in good stead, and humor can be a useful tool for breaking the ice and making recipients feel less like they’re being sold to, and more like they’re getting a unique opportunity to buy into your brand.

Various newcomers to the market have even managed to carve a niche that’s entirely based on making people laugh, whether that’s the likes of personal grooming brand Manscaped, or even established entities trying to reframe their brand image, like Old Spice.

You don’t have to use wacky wording throughout a message to achieve your aims here; knowing when to be sparing with gags is just as important as including them in the first place.

Test any changes to tone to see if they click with customers before rolling them out broadly.

Make a Splash on Social Media

Getting a grip on social networking sites is one of the things that all budding entrepreneurs need to do. And humor has proven to be an alluring aspect of brand identity on sites and platforms as diverse as Twitter, LinkedIn, Instagram and TikTok.

For some reason it’s fast food chains that have managed to make best use of humor on social media, with interactions from the likes of Wendy’s and KFC managing to go viral.

And the intriguing thing about many of these instances is that they don’t always come out of some long-planned campaign, but rather as the result of a spur of the moment post made by an experienced member of the marketing team.

This shows that sometimes you don’t need to overthink your brand-building efforts if you want to get positive results.

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The other side of the coin is that social media does leave room for snafus to occur, and while big corporations might be able to recover, small brands don’t have the same luxury, so care is needed in this context.

Final Thoughts

The point here is that the humor you use in email marketing should be brand-appropriate. If what you’re selling isn’t really suitable for cracking wise, don’t feel you have to take this route.

There are also gradients of humor, from very gentle and family-friendly to a more in-your-face approach which may or may not fit in with the personality you’re seeking to convey.

Don’t be afraid to experiment, and do remember to research how rivals are using humor if you’re unsure of how to proceed. You might be surprised by what new angle you’ll discover this way.

About the Author
Sarilaya Cada is a freelance content writer. She is interested in a wide range of fields, from project management, to education, to engineering.

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Understanding the Superconscious Mind and Reaching It Through Meditation

The Superconscious Mind

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The superconscious mind is the layer that lies beyond what one usually experiences through the conscious and subconscious minds.

It is the highest level of awareness that promises connection with one’s Intuition in the true sense of the word.

To understand the superconscious mind and how one can reach this state through meditation, it’s important to fully understand how your mind works, in the first 2 states you normally experience.

What Is the Conscious Mind?

This is the mind you are most connected to, daily. It’s where you can find all your 5 senses, which enable you to experience the material world in its entirety:

  • Sight
  • Smell
  • Taste
  • Touch
  • Hearing

The conscious mind is the one you rely on to carry out even the most basic of activities. You use it to make decisions, determine your favorite foods, and talk to your friends and family.

For most people, the conscious mind is, perhaps, the most important one. However, your conscious mind is just a small component of a person’s overall consciousness and awareness.

Many times, even, the conscious mind can only reveal a fraction of what you can experience on this plane, both physically and spiritually, as even with all this information from your senses, you are still limited by what the conscious mind can perceive.

What Is the Subconscious Mind?

The subconscious mind lies just underneath the conscious one. It is mostly hidden from your awareness, and most people will only get glimpses of what is stored here.

But the subconscious mind keeps track of everything a person does, from their activities to their words, and even their feelings.

If the conscious mind can forget some things, the subconscious one never lets them go.

A person may forget about a particularly painful moment with time, and consciously be unable to bring it forward, or recall many of its details. But in the subconscious mind, this event remains intact, forever.

Though your subconscious mind is hidden, at least on the surface, from your awareness, it has much influence over how you think, act, and even what you say.

Inducing a state of relaxation can often reveal many parts of your subconscious mind you may find strange, surprising, or even foreign at times.

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What Is the Superconscious Mind?

The superconscious mind is the level of human awareness that goes far beyond what the conscious and subconscious minds can ever experience.

It taps into the energy that lies above what you can normally perceive as true or reality, a sort of space that lies between thoughts, feelings, and experience.

The superconscious mind is where all things are “true” – creativity, love, passion, understanding.

They are found here in their purest sense because they are not bound to the material world, nor are they corrupted by the senses of consciousness.

Many believe the superconscious mind is the state that has led to the world’s most impressive works of art, those that, when you view them, you intuitively understand exist far above the mundane.

Therefore, the superconscious mind provides a wonderful state of being that goes beyond what the conscious and unconscious minds can grapple with.

What Does It Feel Like to Connect with the Superconscious Mind?

When you reach the level of the superconscious mind, you get to experience yourself in your entirety. You reach a level of awareness never before felt and unlock pure expressions of joy and love.

You do not simply think – you are the thoughts that flow from your superconscious mind.

You do not just feel, but are the feelings you emanate.

In the superconscious state, you do not love, you ARE love, in every sense of the world, and each cell in your body exudes it.

The superconscious mind provides a unique sense of freedom, as it’s not bound by what the 5 senses pick up, nor is it influenced by what the subconscious mind remembers.

It goes above both these layers to experience freedom, at last, from all that which forces the being to remain “present”, and all that distracts you from your journey of spiritual growth and enlightenment.

How Can You Reach the Superconscious Mind?

The superconscious mind can often be felt when you enter a state of deep calmness and relaxation.

This is often achieved through superconscious meditation, which encourages an individual to enter a space of peace, love, and even bliss, where elements of the physical world hold much less power and influence.

Reaching the superconscious mind is a journey. In most cases, people will not arrive at this stage of calmness, peace, and awareness through a few sessions of meditation, but through dedicating themselves to opening their mind’s door to this superior state of being.

Superconscious meditation takes you on a journey deep within yourself. This ritual encourages you to disconnect from what your senses can perceive, and what your subconscious mind remembers and allows you to look much deeper into your energetic essence, where many truths can be revealed.

Spiritual awakening and the process of reconnecting with the Divine will often open the door to the superconscious mind. This state, in and of itself, is Divine by nature. And through superconscious meditation, one can unlock this internal door and connect with the highest state of awareness they can.

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Why Is Meditation Important? 6 Facts You Need to Know

Why Is Meditation Important

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Mention meditation in conversation to anyone that hasn’t tried it or understands what it is, and you can often get a blank look and a quick change of subject. This is because some still believe that the only people who practice mediation are free-living hippies.

We know, of course, that this couldn’t be further from the truth.

There isn’t anything new or unusual about practicing mediation. Many cultures have been practicing meditation and mindfulness for centuries, and these ancient calming and grounding practices could be precisely what is missing from modern life.

Many people believe that meditation is a spiritual practice associated with Buddhism. Still, in reality, it is a valuable tool for anyone looking to calm their mind, lower stress and anxiety levels, and generally improve their mental health, self-awareness and relationships with others.

People also think that meditation is difficult to learn and maintain, especially when they believe they are too time-poor for it to be possible to practice.

Again, this isn’t the case, and even the most tightly scheduled person can successfully learn to adopt meditation techniques that can help reduce their stress levels.

Here we look at six facts about meditation that will help you understand just how beneficial it is to have in your life.

6 Facts about Meditation

1. The Benefits of Meditation Work Fast

We all know how frustrating it can be when we start working out at the gym, knowing it may be many weeks, if not months before we begin to see the results we want. However, meditation’s many health benefits can be felt immediately after you start practicing.

The sense of calm and peace of mind you get from meditation can be felt quickly. The more you practice meditation, the longer the calming effects can last.

The mind is very elastic, so learning new meditation techniques builds resilience, and before you know it, you will benefit from a peaceful and calm mind every day.

2. Meditation Helps You Manage Stress, Anxiety and Depression

The mental health benefits of meditation cannot be denied. People of all ages and backgrounds successfully use meditation to address and manage stress-related health issues such as anxiety and depression.

This is because meditation has positive physiological effects on the brain. Practicing meditation helps to regulate the part of the brain that controls your anxiety and stress levels.

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By tuning your mind away from worrying thoughts and towards your breathing and moment-by-moment experiences, you are changing your thinking patterns and reactions to stressful thoughts into moments of calm, reason and sound logic.

3. Better Quality Sleep

When you are stressed and anxious, it can be challenging to fall asleep. Many people have insomnia caused by their racing, worried mind and seemingly endless anxious thoughts crowding their heads.

Meditation removes long-held fatigue caused by chronic sleep deprivation. It can help clear and calm your mind, allowing you to fall asleep quicker and sleep more deeply, so you wake up refreshed and full of energy. Just before you go to sleep at night is the perfect time to practice meditation.

4. Meditation Improves Your Mood

Those who meditate regularly tend to live happier lives than those who don’t.

Meditation enhances positive energy flow through your body and mind, which helps to quiet anxious thoughts and promote feel-good emotions, making you a much happier person and more of a pleasure to be around.

Research conducted with Buddhist monks shows that their pre-frontal cortex, the part of the brain that is associated with happiness, was extra active while meditating.

5. Improved Memory and Information Retention

It has long been proven that practicing meditation is a fantastic way to improve your memory and sharpen your mind.

We now know that learning new things is the key to keeping our minds active as we get older.

Learning new meditation techniques and practicing mindfulness helps to boost your cognitive function and your ability to retain and recall important information.

This is why meditation has so many benefits for people of all ages, from students studying for exams and executives giving presentations, to retirees learning a new hobby or craft and more.

6. Meditation Isn’t Religious

Meditation is open to people of all beliefs and isn’t restricted to the practice of Buddhism alone.

In fact, meditation goes beyond doctrine and focuses on your inner self, developing a calm, peaceful mind with no religious association or connotations.

After reading these six facts about meditation, it may be hard for you to find a reason not to try it out for yourself.

Even if you start with a few short minutes at night before you go to sleep, you will soon begin to reap the many benefits that meditation offers – and what’s more, meditation is free! What more could you ask for?

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