A guide to creating calming, rejuvenating rituals to start your day

High-stress and lack of time for self-care are top complaints of many adults that live in today’s crazy, busy, highly-stimulating, demanding, and overall chaotic world. While we can’t control every stressor we are exposed to day-to-day, there is a lot we can do to enhance our ability to cope with stress—or to be more resilient to stresses that cross our path.

When it comes to Ayurveda, the goal is to live in harmony with our environment and the energies that are present in the various times of day so that we feel more balanced (physically and mentally) and less stressed. The morning hours are a great time to balance our energy and get organized for the day. If we were to look at the Ayurvedic clock concept, we understand that kapha dosha governs the morning hours from 6 a.m. to 10 a.m. This can work to our advantage or can lead to mornings feelings lethargic and sleepy as out-of-balanced kapha energy contributes dull, stagnant, and heavy energy, but balanced kapha contributes structured, nurturing, and grounded energy. The goal is to prevent out-of-balanced kapha qualities from dominating by including activities or habits that are invigorating, energizing, and stimulating, and to then utilize the balanced qualities of kapha to create routine and implement a bit of self-care so we are heading into the day feeling grounded, energized, and nurtured.

Even if these Ayurvedic words and concepts don’t make sense at this time, I’m sure you have experienced first-hand how your morning routine (or lack of) influences the rest of your day and overall stress levels: when you sleep in until the last minute and rush to get out the door (not having utilized the morning kapha energy to help ground and create structure), you likely feel anxious and scattered starting out your morning, and thus you likely carry that stress-inducing energy with you into the rest of our day. Compare to that mornings when you wake up with the sun, prioritize a nice leisurely morning filled with self-care, a bit of reflection, and a wholesome breakfast—you likely feel more grounded and organized as you approach even a busy day, leading you to feel much less stress regardless of what transpires.

In this article I present stress-preventing modern Ayurvedic morning routine ideas along with practical strategies on how to structure your mornings and start your day off feeling more balanced—all with the intention to increase your resilience to stress all day long. Often the challenge with Ayurveda is that it requires kicking bad habits and implementing more supportive routines and practices. Change is hard, but if you can connect to why the change is important to you and take it step by step (changing one little thing at a time), then building up to a new, more balanced lifestyle will feel much more manageable. So start small, but start now. You will quickly realize how even small shifts in your old habits can have a remarkable impact on your overall energy and stress levels.

Building Out Your Stress-Preventing Morning Routine

As mentioned above, the morning is a great time to get organized for the day and to include some nourishing self-care so you feel like you’re starting your day with a full cup. Here’s what a modern Ayurvedic inspired morning could look like:

• Wake up with, or before, the sun (usually around 6 a.m.): As explained above, we want to wake up before (ideally) the kapha time of day (6 a.m.-10 a.m.) so we don’t absorb excess stagnant and dull energy that kapha can contribute. Instead, we want to counter that energy by waking up with the sun and then include structured and invigorating activities in our morning routine.
• Start your day with a full glass of warm to hot water: This is one of the best practices to help hydrate the body, flush the system of toxins, wake up the digestion and metabolism, and get your elimination system moving. You can also add fresh lemon and honey for a detoxifying and refreshing boost!
• Basic hygiene and self-care needs: Brush your teeth, or even better, oil pull and then brush your teeth, wash your face, and this is the ideal time to eliminate—so if this isn’t part Of your body’s rhythm already, the warm water routine may help along with create more of a morning routine in general.
• Quick aromatherapy breathing exercise: While still in your bathroom getting ready, have an invigorating or clarifying essential oil or blend handy (see suggestions below) and take 5-10 rounds of deep inhales. Place 1-2 drops in your palms, rub them together, place under your nose, and breathe deeply. After your 5-10 rounds, pause afterwards to check in with how you feel. This is a great (and super simple) practice that can quickly help to awaken the mind and senses, boost motivation and mental clarity, and even help with elevating energy in the morning and for rest of the day.
• Pick one soothing self-care activity (to begin): There are many practices you can include in your morning to lower overall stress, but if I encouraged you to do them all right away, you’d probably be overwhelmed and say this Ayurveda thing isn’t for me. So along with these other suggestions, pick just one intentional self-care/mindfulness practice to prioritize in the upcoming weeks. Once you feel like that practice is solidified in your routine, consider adding additional practices. (see suggestions below)
• Take time to prepare and enjoy your breakfast: If you’re not a breakfast eater by nature, this may be a challenge. However, from the Ayurvedic perspective, it is strongly encouraged to enjoy some form of breakfast in the early hours of the day in order to stimulate your digestion and fuel your body. If you’re used to eating your breakfast on the go, or picking up a fast-food breakfast sandwich or burrito on the way to work, then I really challenge you to take time at home to prepare your favorite breakfast items and sit and enjoy them in your space. Why? Well, what you make yourself will likely be much healthier (less preservatives, vegetables oils, and toxins in general), but your digestion and energy levels will thank you. You agni (digestive fire and metabolism) isn’t too strong in the early hours of the day, but adding some fuel to the fire is often helpful in strengthening and balancing the agni. Eating a small, mindful breakfast will benefit you all day long. Eating in a quiet and calm setting (and without rushing) will help your stress levels and compliment your other morning practices, acting as a nice grounding cap to your stress-preventing morning routine. Once you feel satiated and satisfied with your meal, then it’ll feel natural to tidy up and finish getting ready for the day.

Doesn’t this sound glorious? Can you imagine an hour or two dedicated to supporting and nourishing you right off the bat? How good and sweet would that feel if you prioritized you each and every day? As stated earlier, the morning sets the tone for the entire day. If you’re struggling with stress, anxiety, overwhelm, etc, then I strongly encourage you to give this a shot, and to carve out more time in the morning for routines and habits that ground you, help to bring focus and calm, and create a natural sense of energy and zest for the remainder of the day. 

Practical Tips on How to Make a Stress-free Morning a Reality

• When it comes to a wake-up time, I always like to start by asking what time do you need to leave for work or to begin your first scheduled task (give yourself an extra 5-10 minutes of cushion time so you don’t feel stressed if you run into traffic or are running a bit late).
• Then jot down all that you would like to include in your mindful morning (shower, exercise, meditation, mindful breakfast, or other suggestions above)—how long would this all take if you weren’t rushing? This helps you determine the ideal time you need to get out of bed.
• Then you can determine what time you need to be in bed the night before—so if you plan to get up at 5 a.m., maybe you need to be resting in bed no later that 9 p.m. so you can get close to 8 hours of sleep.
• Figure out for yourself the best alarm system. I don’t encourage sleeping with a cellphone in the bedroom, so maybe it’s time to consider investing in a new alarm clock. Try not to snooze if possible; instead create an in-bed routine that you can begin as soon as the alarm goes off—this could look something like sitting up, turning on a dim light, and doing a few rounds of deep breathing and/or gentle stretching, sipping some water, and setting an intention for the day.
• I find it helpful to write down your morning routine the night before (even if it’s the same everyday). Include the time you plan on getting out of bed and leaving the house. This communicates to your subconscious what to expect, so it’s more mindless and you are more likely to be successful. Also, if you have an additional task (like mailing a package or preparing for a potluck), you can map out your timeline to satisfy that unique schedule.

Relaxing Self-care Rituals to Consider in the Morning:

As mentioned above, consider picking just one self-care ritual to add to your morning routine (at least to begin). Below are some ideas for inspiration, but feel free to include anything that feels grounding and nourishing to your body and mind:

1. Gentle Yoga or Stretching
   Spend 10–30 minutes practicing yoga or gently stretching Follow a pre-recorded video or practice on your own. Yoga Asana aligns your breath and body, boost circulation, and calm the mind, preparing you for a balanced day.
2. Abhyanga (Self-Massage)
   Warm sesame or coconut oil and massage it into your skin using long strokes on your limbs and circular motions on your joints. This Ayurvedic ritual nourishes the skin, soothes the nervous system, and promotes a sense of grounding and self-love.
3. Dry Brushing
   Before showering, use a natural bristle brush to exfoliate your skin with upward strokes, starting at your feet and moving toward your heart. This invigorates circulation, supports lymphatic drainage, and leaves your skin glowing.
4. Meditation or Breathwork
   Sit comfortably and practice a form of breathwork (pranayama) like nadi shodhana (alternate nostril breathing) or enjoy a silent meditation. Start with 5 minutes and work up to longer practices. These practices calm the mind, balance your energy channels, and reduce stress, creating mental clarity for the day ahead.
5. Journaling or Gratitude Practice
   Write down three things you’re grateful for or reflect on your goals and intentions for the day. This practice shifts your mindset toward positivity and builds emotional resilience.
6. Morning Walk in Nature
   Take a peaceful walk outdoors, ideally in the early morning when the air is crisp and fresh. This activity connects you to nature, balances vata dosha, and revitalizes your body and mind.
7. Listening to Calming Music or Mantras
   Play soft instrumental music or chant mantras like Om or the Gayatri mantra while preparing for the day. This uplifts your mood, clears mental clutter, and fosters a sattvic (pure and peaceful) environment.
8. Visualization Practice
   Close your eyes and visualize your ideal day unfolding smoothly, focusing on feelings of joy, ease, and success. This practice strengthens mental focus, reduces stress, and sets a positive tone for your day.

Aromatherapy Inspiration

Aromas to jumpstart your morning or keep up your energy and stress levels balanced: 

Incorporating essential oils into your morning routine can awaken your senses and promote mental clarity. Here are some invigorating oils that work well in the morning. Aside from taking deep inhales with your prepared aroma, you can experiment with making a refreshing room spray or spritzer, which is great for an any-time-of-day energy boost (just add 10 or so drops to a spritz bottle full of purified water), you can diffuse in a diffuser in your getting-ready space, inhale during a steam shower, or you can incorporate into pulse point massage or a full body massage (make sure you dilute properly if applying directly to the skin).

• Peppermint: Boosts energy, enhances mental clarity, and relieves fatigue.
• Lemon: Uplifts mood, promotes focus, and supports mental alertness.
• Rosemary: Improves concentration, enhances memory, and boosts cognitive performance.
• Eucalyptus: Opens airways, refreshes the mind, and relieves mental exhaustion.
• Sweet Orange: Elevates mood, reduces stress, and creates a positive start to the day.
• Grapefruit: Promotes emotional well-being, energizes, and supports mental clarity.
• Basil: Reduces mental fatigue, sharpens focus, and encourages mental clarity.
• Spearmint: Calms the nervous system while boosting energy and motivation.
• Cedarwood: Grounds the mind, promotes mental clarity, and reduces brain fog.
• Frankincense: Promotes focus, reduces stress, enhances intuition, and balances the mind.

Additional Soothing and calming aromas for stressful moments:

• Lavender: Reduces anxiety, calms the mind, and slows heart rate.
• Chamomile: Relieves stress, calms the nervous system, and supports restful sleep.
• Bergamot: Reduces cortisol levels and promotes relaxation without causing sedation.
• Cedarwood: Has grounding effects, reduces tension, and encourages melatonin production.
• Ylang Ylang: Helps reduce blood pressure and soothe anxiety, creating a calming effect.
• Vetiver: Grounds emotions, eases anxiety, and promotes restful sleep.
• Clary Sage: Reduces stress and promotes calm by regulating cortisol levels.
• Frankincense: Encourages a sense of peace and reduces mental chatter.
• Sandalwood: Calms the mind and promotes tranquility.
• Marjoram: Relaxes the nervous system, reduces muscle tension, and promotes restful sleep.

Prioritize YOU and Say Goodbye to Stress

Are you ready to make your mornings your favorite time of day? Again, don’t overcomplicate it. Find what routines and rituals work for you, but if stress and scattered energy is a concern for you, then prioritize making your mornings more sacred by getting up a bit earlier, creating some structure, adding in a bit of self-care, and nourishing your body with a healthy breakfast. Transformation is a journey, and one that should be enjoyed as it’s serving your long-term health and wellbeing, so find joy in this experience. The more you lovingly show up for yourself in the morning and in small moments, the happier and healthier you will be in all your pursuits.