I've been praising quiet lately. It seems especially important this time of year when 'silly season' can take hold and December pass in a blur. I wrote last week about developing a meditation practice, but this isn't the only way to get still. One of my favourite means of cultivating quiet is my morning routine. I've always enjoyed rising earlier than anyone in the household (and much of the outside world) as I find it a gentle ease into the day. Even when I was working in finance and had to be at my desk at stupidly early hours, I still managed to get a bit of time in for myself before the news feed and blackberry (in those days) messages took over. But over the past few years, I've begun to use the time a bit more differently, to great benefit. Whereas I used to enjoy attacking my 'to do' list early on so as to get a 'head start' on the day, I now intentionally leave the space more open, if loosely structured. I do tinker with the format from time to time, but generally speaking my chosen morning routine includes:
- Some version of meditation, 10 mins. I mentioned Headspace before and that's still an app I turn to, but I am just as likely to do 10 mins on my own or guided by another practitioner (10% Happier app has a good selection; Tara Brach is my 'go to girl' if I have a bit longer).
- Some journalling. There was a time when I was working my way through The Artist's Way, Julia Cameron's wonderful programme to rediscover creativity. This approach includes writing 'morning pages' every day (three pages of A4, stream of consciousness, freehand). These days I'm not focusing on my writing as much, but I still capture something in my journal or (as currently), put thoughts down in a blog.
- Some checking in with 'what's going right.' Simply put, a gratitude practice. Sometimes the things I'm grateful for are the subject of my writing. Sometimes I just sit with what comes to mind and pause to appreciate these people or things. Other times I may write a quick card or email to the person I'm thankful for to let them know. Before you roll your eyes and think I'm going all Northern California on you, keep in mind that a growing body of scientific research is pretty clear on the benefits of gratitude. This is a big topic for a later post, but suffice it to say that our brains naturally migrate to what is going wrong, so some time and effort redirecting them to what is actually going right is time well spent.
- Focusing on what matters: Intention setting for the day. Here I pause to make the case for old school diaries. As in the paper kind. I am particularly taken with my Passion Planner for all the space it allocates to intentions, goals, focus...whatever language you want to use. The simple truth is we need to get clear to ourselves what really matters each and every day as this becomes the driving force for our actions. Over time, a lot of daily intentions/actions create the bigger picture life we're living. Another reason for this intention setting using diary: it allows me to get very precious with my time. To check in that all of the activities and appointments I have planned for the day are important to me. This isn't to say I ruthlessly cancel plans last minute on a regular basis (I am usually pretty careful with my time in the first place and don't put things in unless they matter to me), but this is an opportunity to just double check that I'm using that precious resource of time in the best manner possible.
- Some inspirational reading. There is just SO MUCH bad news out there. Honestly. It's enough to leave us ALL feeling bombarded and overwhelmed. Again, a big topic for a later post, but for now I'll just give a plug for actively seeking something to read that inspires you and opens you up rather than depressing and closing you down. My current read I'm dipping into is Mark Nepo's latest, Things That Join the Sea and the Sky. Or I'll turn to a classic (Marcus Aurelius's Meditations is also on my desk). Poetry is great for this time in the morning. Whatever floats your boat.
If the above sounds like it would take hours to do every day, be assured this need not be the case. I am happy to enjoy a long quiet if I naturally wake up earlier than usual, but this isn't always possible. Plenty of wise souls I know get in a full morning routine in approximately 10 minutes (granted, this means an abbreviated meditation). For anyone still pushing back that there 'isn't time,' I'll quote uber-coach Tony Robbins: 'If you don't have 10 minutes, you don't have a life.' Typically blunt / to the point as is his style, but kinda true, right?