How you start your mornings affects the rest of your day. Whether you are someone who can jump right out of bed and get to productive activities early in the morning, or someone who hits the snooze button repeatedly even when you are running late—a morning routine can benefit everyone. A study published in American Journal of Lifestyle Medicine in 2019 shows that a routine allows you to save precious time, reduces stress by making you feel in control of your day, and puts you in the right frame of mind to have a productive and successful day.

 

Manifestation is the concept that you can make your desires a reality through positive, productive thinking. It is based on the Law of Attraction, which suggests that positive thoughts can bring positive results into all aspects of your life, such as health, relationships and finances. Here is the ideal manifestation morning routine of Upasana Kamineni Konidela, Vice Chairman of CSR Apollo Hospitals Group and Managing Director of URLife, which helps her feel recharged and ready to tackle all the challenges of the day.

 

Step 1: Say affirmations to yourself

Start the day by saying some positive affirmations out aloud. Affirmations are positive statements that are used to challenge negative or self-sabotaging thoughts, and sound something like “I love myself for who I am”, “All I need is within me right now”, “I am in charge of my own happiness”. By saying them out aloud to yourself, you can boost your self esteem, motivate yourself to achieve your short and long term goals, and encourage positive thinking. If you are a sceptic, then the science should reassure you: according to a 2016 study published in Social Cognitive and Affective Neuroscience, practising affirmations activates the reward centres in your brain, which will give you happiness and reduce stress.

 

Step 2: Relax to a guided meditation

Adding meditation to your daily morning routine can have enormous benefits. Morning meditation can help you manage stress and anxiety, by reducing amygdala activity, the part of your brain responsible for stress response. Published in the journal Consciousness and Cognition, a 2020 study shows that as little as 10 minutes of meditating daily can boost your mood and put you in a productive mindspace. Guided meditation, in which you are led by an experienced meditation teacher, can help you to start meditating and keep up with this healthful practice.

 

Step 3: Step outdoors for a walk

A brisk morning walk has numerous health benefits: it reduces fatigue and makes you feel energised throughout your day. A walk releases endorphins and serotonin (your body’s feel-good neurotransmitters) and improves your heart health by increasing blood circulation in your body. Walking is also a great way to incorporate physical activity into a busy day.

 

Step 4: Drink a nourishing health shot

Health shots are a popular and easy way to provide your body with necessary vitamins, minerals and antioxidants. Upasana swears by this lemon ginger turmeric shot, which not only boosts the immune system, but also helps to maintain glowing skin. Turmeric contains a compound called curcumin, which according to research published in Cancer Research and Treatment in 2014 has antioxidant and anti-inflammatory effects. Ginger is also naturally anti-inflammatory and aids in digestion. Lemon boasts plenty of Vitamin C, which boosts the immune system. Simply add the ingredients in a blender or juicer and blend until smooth, adding water if needed.

 

Step 5: Note your intentions in a journal

Intention setting is a version of the handy to-do lists , except that it contains activities meant for self-reflection and self-improvement. Note down intentions like “Take care of my body by eating healthy”, “Practice being present”, or “Be productive in whatever I do”. These will help you to maintain a clear focus throughout your day, prioritise the things your mind and body truly need, and help you achieve your goals.