The Power of a Morning Practice with Meditation, Movement and Journalling
Why a Morning Practice Matters by Jade Adams
On my own personal journey of self-discovery, one thing that has been a constant companion, necessity and anchor is a morning practice, or spiritual practice.
A morning practice does not need to be complex, long, or arduous; it only needs to fulfil a few simple things:
1. Create an awareness of your state.
2. Regulate your nervous system.
3. Bring some intention to your day.
4. And, if it resonates, connect with a higher power or purpose.
Our lives are full. There’s always something to respond to, something to organise or take care of.
It’s easy to go straight into your day without ever really pausing to check in with yourself first.
Taking time for yourself can even feel a little unrealistic at times!
However, taking some space for yourself with a morning practice can give you an incredible opportunity to re-centre, re-group and get ready for your day.
A moment to come back to yourself before the day begins. This is what I call essential self-care.
It’s a chance to notice and learn more about how you are actually feeling, so ask yourself:
How am I arriving into the day? Look at this as your overall state.
What is present for me? What are your thoughts, what are you feeling (sad, excited, tired, frustrated)? Question yourself with care, is there something lingering?
There are endless practices we can use to start our day with intention, I have tried and tested many, and here are my preferred 3 options just to get you started.
All three can be tried separately or together. Create your own flow, discover what works for you, and tweak and change as needed. Find your flow and let your practice flourish.
Meditation
Don’t panic...You don’t need to be an expert to meditate.
Meditation is surprisingly simple, and most of us touch into it without even realising.
A simple practice I use to calm my nervous system:
1. Sit comfortably, spine upright, palms facing upwards.
2. Close your eyes and gently place your tongue on the roof of your mouth, just behind the upper teeth.
3. Take a slow, intentional inhale, allowing the breath to reach the belly. Let the belly inflate with the inhaled air.
4. Then exhale through the mouth.
5. There is a natural moment where the inhale becomes the exhale. Bring your awareness to that point.
6. Continue like this for a cycle of eight breaths, keeping it slow, steady and with full attention on your breath. If your mind wanders, kindly bring it back to the breath.
You will find that this short practice can bring a sense of calm and grounding to your system. You can keep going for a few more cycles if it feels good, or simply leave it there.
If you are more comfortable with some background music over silence, here is a track with solfeggio frequencies, one hour long so you are not time restricted.
https://open.spotify.com/track/0ffHqT347PZdJDNUNelzZl?si=a4666353890a4534
If you have a little less time, here is a ten-minute track with the vibration of unconditional love.
https://open.spotify.com/track/14SA36Zb01Q2ZucqqDiZdN?si=8c1dca9e5e114af4
Movement
As simple as it sounds, movement is an incredible way to connect with your body with intention.
Intentional movement can look like a short yoga sequence of your choice, stretching, ten minutes of high energy dance (any excuse to dance!) non-linear movement, Qi Gong or perhaps a spiritual practice such as The Five Tibetan Rites.
Find a movement practice of your choice that allows you to sense and feel your body, feel the resonance build with consistent practice. A daily morning intention to move will help you to wake up, soften any tensions and bring you more fully into yourself. What a great start to your day.
If you’re looking for somewhere to start, here is a track I love.
Press play.
Connect to your breath, bring intention to your inhalation and exhalation.
Take a moment to tune in to your body.
Allow yourself to move freely and intuitively
Try to let your body lead rather than your mind.
Let a gentle smile rest on your face as you allow yourself to be moved.
https://open.spotify.com/track/1OSsU75ZoLKWjYYSfSxGEP?si=26f3f346466c4533
Journaling
Journaling is one of my favourite practices. Putting pen to paper first thing has a way of unburdening the mind, unlocking dreams, enhancing creativity and bringing attention to your state of being.
Julia Cameron, author of 'The Artist’s Way' developed a practice called Morning Pages. First thing in the morning, write three pages of longhand – no editing, no structure; a stream of consciousness.
This can often start with “I don’t know what to write”, or something as simple as “I must remember to buy milk”, there is no right or wrong, just keep writing. This is a great way of quietening the inner noise and constant chatter so something more vital and perhaps creative can come through.
If Morning Pages don’t call to you, classic journalling is just as profound. Set aside some time, don’t put pressure on yourself, there are no targets to hit regarding length, content or even outcome, so allow your inner world to be expressed and witnessed on the pages.
I have found that the more I create space for a daily practice, the more I build a stronger relationship with myself. It’s not about doing it perfectly or getting it right every day, but about returning to that space again and again. I find that something from deep within begins to bloom, unfold and make itself known when we continue to come back to ourselves, even for just a moment each day.
Over time, that becomes something you can feel, not just in the morning, but throughout the whole day.
About
Jade is a holistic counsellor, Reiki master, and transpersonal psychology coach in training. Her work centres on self-awareness, presence, and authentic connection, supporting individuals to cultivate a grounded and honest relationship with themselves.
Rooted in a deep personal commitment to inner work, alongside ongoing training and research into emerging methodologies, Jade brings an intuitive and steady presence. She creates a space where people can slow down, regulate, feel safe, and engage with the deeper layers of their growth and development.
To contact Jade, please email:
Website:
Instagram: @jade_ahri
