Good morning,
Good afternoon,
Good evening to you,
And welcome!
Welcome to this recording.
My name is Nathalie,
I am a Mindset Coach,
Movement Facilitator,
And founder of The Ecstatic Evolution.
Today,
We will talk about the key ingredients for a powerful morning routine.
So before I get into the core of this topic,
I want to share with you what I did this morning,
Because you may want to know what's real and what do I do.
So here we go.
So I woke up around 6.
30am,
Naturally,
And I was feeling great.
And that's not the case every morning,
I can tell you.
I was feeling held and blissful,
But I could not remember my dream.
I didn't try too hard to remember it,
To be honest.
In that moment,
I immediately tuned into gratitude mode.
I sent some gratitude to my body,
I remember touching my feet,
Massaging my feet,
As I was really really grateful for them.
And then I moved up,
And I remember touching my heart and staying with my heart.
I was grateful for the feeling,
This blissful sensation.
And then I did a few stretches in my bed.
I did put a foot down,
Another one.
I did my bed,
I opened the window,
And then I took my towel and I went in the bathroom to have a cold shower.
The cold shower is something I've been doing for the last month,
And I find it really really efficient.
So I had this cold shower,
Maybe 2-3 minutes,
Just water.
And I start on my face,
And I go down and I go up again.
Cold,
No hot.
After the shower,
I put some rose water on my face,
And I did use a mix of oils,
Beautiful organic oils,
And I did a self-massage on my face.
And as I was doing the massage,
I was stretching my mouth and gently making some sounds with my throat,
To warm up my throat.
I came back to my room,
I got dressed,
And I decided to make coffee.
I did have my coffee today,
Before exercising.
Then I had a call that was urgent,
And after the call,
I decided to do my.
.
.
It was a 15 minute workout.
Body weight workout.
And I felt complete.
You now have an example of a morning routine.
In my situation,
Each morning will be different.
Each morning routine will be different.
Though there is a base,
And this is what I want to share with you today.
I will share with you the 4 key ingredients to make your morning routine super powerful.
So why is it powerful?
It is really important to stop a moment on that concept,
Powerful.
What does it mean to you?
To have a powerful morning routine.
Why would you like a morning routine?
This is something super important,
And I invite you to stop that recording,
To reflect on your why.
Maybe take a moment right now,
And come back when you are ready.
The why is very important.
This is your motivation.
This is the reason why you will carry on with this practice.
There are many ways to express why a morning routine can be beneficial.
And I invite you to look up on the internet the benefits of having a morning routine.
I like to see my morning routine as a practice that puts the day ahead of service with regards to my inner peace and my success.
So take your time,
Maybe listen to this again.
This is how I feel.
It's very important that you choose your why,
You choose your words,
So then you can stick to it and you can get the benefits out of this practice.
A morning routine is basically made of the most loving acts you can do towards yourself.
Very simple,
Right?
If you are still here and you want to know more,
Grab a pen and a paper.
The key ingredients are basically different realms that we need to connect with.
The mental,
The physical,
The emotional and the spiritual.
As I mentioned before,
Connecting with these four realms is the way to put the day ahead of service with regards to my possibilities,
My successes,
My awareness.
If in this moment you don't really understand what I mean by a morning practice being a doorway to your possibilities,
Your successes and your awareness,
Do not worry a moment.
Do not worry at all.
I invite you to carry on with your listening,
Maybe take some notes,
Listen again as many times as you wish.
I am about to share the juicy part of this recording.
So take a big breath in and let it out.
Let's get started.
It could be very obvious to you but I prefer to mention it.
A morning practice,
In my opinion,
Is very individual.
What works for you may not work for someone else.
What works for you may not work for your partner even though they live in the same house.
Never forget that you are unique and everything that I'm about to share serves as a guideline.
You are unique and your morning practice needs to be adapted to your uniqueness.
A few minutes ago I mentioned the four realms that we need to connect with in order to create a powerful,
Meaningful,
Efficient morning ritual,
Morning routine.
You can also call them pillars if that resonates for you.
These four realms or four pillars are equally important.
The mental realm,
The emotional realm,
The physical and the spiritual.
The mental realm is represented by our intellect.
It gives us an ability to think,
To believe,
To tune into our values.
The mental realm can be seen as an enemy sometimes.
There is research saying that our minds,
Our brains,
Are actually switched on towards more fear and negativity.
This is like a default setting.
But we do have that capacity to open ourselves to the part of the mind,
Of the brain,
That is actually wise and wants to understand things deeply.
So basically our mind is a powerful tool.
In my opinion it's really important to start integrating the idea that the mind can be with us and we can be empowered.
When I say mind,
This is actually the mental realm.
The emotional realm or pillar gives us the ability to thrive as a human being in a way that it allows us to experience pleasures of life.
You may think right now that being emotional is a tough part of being human.
And I hear you completely.
In my experience of life,
It is when I started to allow the pain,
To feel the pain,
That surprisingly I started to experience pleasure,
Simple pleasures in life.
There is science explaining that pain and pleasure are connected.
I do have some pretty funny stories around pain and pleasure in my life experience.
So I won't dive into that right now,
But just letting you know,
This is really,
Really fascinating.
When we start opening ourselves to feeling,
To feeling pain,
Then the pleasure,
The pleasure comes and it can be really unexpected in the way it happens.
Now about the physical realm,
The physical pillar.
It's very obvious that we are talking about the connection with our physical body.
Even though it seems really obvious that we need to take care of our bodies,
A lot of people,
Including myself in the past,
Forget that we need to look after ourselves,
Look after our structure,
Our temple.
With regards to the spiritual realm,
This is the part of us that is eternal,
The part of us that doesn't mind about time and space.
When we can connect deeply with our spiritual dimension,
The spirit within us,
This is when we can feel one with everything,
We can find that sense of inner peace.
Now that I have established that setting,
The definitions,
I will go into the practical aspect of it.
How can we connect every morning with those four realms?
That is pretty exciting,
Isn't it?
Starting with the mental pillar,
The mental realm.
As you wake up and realize it's a new day,
I would recommend to stay in bed and not to get out,
Not to rush into taking physical action.
Gratitude is a beautiful way to start your day and I have not seen any morning routine that doesn't include a gratitude practice.
The idea is to tune in to three,
Five,
10,
Or maybe more,
More things you can be grateful for.
And as you tune into those elements,
To those situations,
People,
Maybe your own body,
Your own experiences,
Your own belongings,
Let the feeling sink in your being.
Allow yourself to feel,
Allow yourself to embrace that beautiful sensation.
Gratitude is something that may open yourself to other emotions though,
But that's another topic and we might tackle it in the emotional aspect of the practice in the morning routine.
So gratitude is one thing,
Then meditation could be your way to connect with the mental realm.
Some people would like to listen to some music.
Maybe a self-talk could be a way to tune in to your thoughts,
Become aware of what's going on in your mind.
There is also another way to master your mind in some ways.
It's to do some self-talk.
So you could do that in your bed or maybe later on,
Later on after you have put a foot down.
Some self-talking that is actually uplifting,
That elevates you.
So that's for the mental aspect,
The mental realm,
The mental pillar.
Now we'll move on to the physical realm,
Our physical structure.
There is a lot to say,
Well I do have.
To connect with our physical structure,
I will list a few practices and it's really about choosing what works for you,
Maybe trialing.
Sometimes it doesn't suit,
Sometimes it does.
So it's okay to try to not like it and to try something else until you find your thing.
So breath work,
Deep breathing,
Tremoring,
What I actually call shaking medicine,
Dancing,
Exercising,
Stretching.
So all these practices are what we call body-based practices to connect with our bodies.
Then what can be part of a morning ritual is a cold shower,
Skin brushing,
Maybe massaging your feet with a spiky ball or massaging your back with a foam roller,
Voice activation,
Tongue scrapping,
Oil pulling,
Getting some sunlight,
Getting some fresh air.
And also now I'm gonna share that a personal intimate practice is definitely a way to connect with yourself.
With regards to connecting with your partner sexually,
Intimately,
I believe this can be a morning practice.
Though it's really important to have a lot of awareness.
This is what I think.
When we connect with another being,
If we have a lot of awareness,
Then this practice can be healthy and fulfilling when we know we are actually not acting from a place of need and lack.
Then the practice becomes a beautiful shared way to elevate ourselves.
Still within that frame,
The physical realm,
I really encourage you to have a mindful way to eat or to drink.
And whatever you choose to have in the morning,
Maybe that's lemon water,
Maybe that's a glass of pure water,
Maybe that's a coffee,
Maybe that's your breakfast.
I suggest to be very mindful,
To be very appreciative of that moment.
This will definitely shift your mood.
This will make this moment a very special moment.
Let's tackle the emotional realm.
This is a topic that I really love.
So whether you like it or not,
We are emotional beings.
We can't deny it.
In our society,
It's not easy to be comfortable with all emotions.
It's not easy at all.
Well,
This is my work.
This is my mission to embrace this part of you.
And it can start from your morning,
It can start as you wake up.
So as you wake up,
My invitation is to allow the feelings to be there.
You don't have to take them all and to dive in fully.
But first,
Noticing and letting them be in your body is a way to integrate parts of you.
This emotional work can be called feeling parts work,
Shadow work,
Working with a belief system,
Unconditional love healing.
Our work as human beings,
And when I say work,
It's not a chore.
It's actually a beautiful thing,
Is to feel and to be willing to know the truth,
To uncover our belief system.
So that is something that I do every day.
As I wake up,
I notice my emotions,
I let them be in my body.
And with practice,
I have learned to inquire.
So I know what do I believe about myself,
And I can unlock my belief system and change it.
That's a work that takes practice.
Now with regards to the spiritual pillar,
I guess you know that you are much more than a body.
You certainly have a knowing somewhere that you are much more than your body.
Your body is super important.
Your mind is super important.
There is something else.
There is something else.
To connect with our spirit,
Our soul,
Some people use meditation,
Stillness,
Guided meditation,
Dance,
Walking,
Or in my experience,
Nature,
Sunlight are amazing ways to connect with my higher self,
With source.
So that said,
I hope what I said,
What I shared today helped you.
I would recommend that you revisit,
You listen to this recording again,
And you pick some practices,
You can pick different practices in each category,
And make your own morning routine.
Have a beautiful day.
Thank you for listening,
And I will talk to you very soon.
