Greeting the Dawn : Simple Practices to Begin the Day | By Heather Sullivan
One of the most inspiring practices I find is waking up early each day, whether for an alpine start to an adventure, for meditation and yoga practice, or to carve out a few quiet moments to sip a hot beverage on busy guiding or teaching days. As the stars in the night sky are replaced with morning light, the world slowly awakens, and I have time to connect with my true nature.
According to Ayurvedic and yogic texts, there is great merit and numerous health benefits to rising before dawn. This time is considered spiritual and sacred — and a preferred time for practices such as meditation, yoga asana, creative pursuits and fitness routines.
Modern studies back this ancient knowledge and have shown health benefits related to early rising including improved mental health, decreased anxiety and stress, improved digestion and a boost in energy levels.
The following practices are some of my favorite ways to greet the dawn. What I love most about these different rituals is they are accessible and inclusive, and one does not have to be a yogi or have studied Ayurveda to reap the benefits.
1. GRATITUDE PRACTICE
The beauty of this is it can be done before getting out of bed and it takes less than a minute! With eyes open or closed reflect on something you are grateful for. Beginning the day in gratitude can open your heart and propel you towards kindness, love and compassion.
2. GROUNDING PRACTICE
Another quick and simple way to begin the day with awareness is to firmly and intentionally place both feet on the ground before standing up and getting out of bed. Bring full attention to both feet and notice where each foot is touching the ground. Take three breaths, acknowledging your solid base. Notice if you feel the effects of firmly rooting yourself into the day.
3. CONTEMPLATIVE PRACTICE
Find a place to sit (outside or inside) and experience the quiet of the morning. Set a timer for five minutes and settle into deep listening. Allow yourself a few precious moments of quiet time and stillness before the bustle of the day begins.
4. MINDFUL MOVEMENT
After a night of sleep, it is important to get the joints and muscles of the body moving. Try doing some simple sun salutations, enjoy your favorite stretches or go on a brisk walk or jog. Singing a song or reciting a poem can also inspire your morning and feel like a joyful way to greet the sun.
5. JOURNALING PRACTICE
One of my favorite writing prompts:
Describe your outer landscape
(write for five minutes).
Describe your inner landscape
(write for five minutes).
How do the two compare today?
I cherish the morning magic of the crepuscular bird chorus and the knowing that taking a few minutes for myself in the early morning can positively alter the course of the day.
Originally published in Summer + Fall 2024 issue of Well.
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