Often, our trouble comes from not allowing enough time in the morning to get up and get going in a healthy, balanced way that is in harmony with nature. Part of a Dao Life is to match your day to nature’s day. I usually always end up recommending my clients get up earlier to have enough time to get your body, mind and spirit going in the same direction.

Here’s a sample morning schedule with some healthy habits built in. You can change the times according to your own schedule. Start with 5 minutes earlier and work up to an hour. This would be an alternative to getting up at 7:30 and running out the door to work.

6:30 – 6:35am (5 minutes): Deep Breathing

• Right after your alarm, take 5 minutes to practice deep breathing in bed.
• Take slow, deep breaths in through your nose and exhale through your mouth.
• Make sure your lower belly rises up with every inhale.
• Focus on your breath for 5 minutes to get your energy going while calming your mind to prepare for the day.

6:35 – 6:45am (10 minutes): Prepare Warm Lemon Tea and Review Your Schedule

• Get up and head to the kitchen.
• Prepare a warm cup of green or lemon ginger tea instead of coffee. Keep the kettle warm for your upcoming break-fast.
• While sipping your tea, take time to review the schedule and bullet to do list you created the night before, mentally preparing for the day ahead.

6:45 – 7:00am (15 minutes): Bathroom Time

• Head to the bathroom and take 10 minutes for personal hygiene and to try to have a bowel movement. The warm tea will stimulate the movement.
• This step is essential for maintaining digestive health and eliminating waste out of the body AND mind.
• The large intestines are most active from 5 to 7 am. Even if you don’t have to go, sit for a few minutes early in the am and try. Your system will catch on.
• The intestines are connect to your brain in interesting ways. This is a good time to get your brain going with a Wordle, mind game or an inspirational read or podcast. No news or politics or personal drama this early.

7:00 – 7:05am (5 minutes): Qigong Cleansing Breath

• Step outside to greet the Sun and ground for a few mintues.
• Practice Qigong Cleansing Breath exercises. These are simple yet powerful exercises to invigorate the body/mind and prepare for the day:
  • Stand with your feet shoulder-width apart, arms relaxed at your sides.
  • Inhale deeply through your nose, expanding your abdomen. while moving arms up the side to overhead, like gathering sunshine.
  • Exhale slowly through your mouth, releasing any tension or negative energy while your arms press down the front of the body.
  • Repeat this cleansing breath for a few minutes, focusing on purification and renewal.

7:05 – 7:15am (10 minutes): Tai Chi Silk Reeling

• Continue your outdoor practice with Tai Chi Silk Reeling or Joint Opening exercises. These exercises are designed to enhance the flow of Qi (energy) through the body and improve flexibility. Here’s a simple description of Tai Chi Silk Reeling:
  • Stand with your feet shoulder-width apart, knees slightly bent.
  • Slowly look left and right and stretch your neck.
  • Swing your arms forward and back to loosen up your shoulders.
  • With your hands on your waist, circle your hips 9 times. Repeat in other direction.
  • Slowly bend the knees up and down and do 9 mini squats, then vigorously rub or tap the thighs and belly with a gently closed fist. This activates blood circulation around the body naturally..
  • Focus on your breath and the sensation of energy flowing through your body.
• Spend 10 minutes performing these Silk Reeling movements and enjoying the tranquility of the morning.

7:15 – 7:30am (15 minutes): Organic Oatmeal Break-fast with Supplements

• Return indoors and enjoy a wholesome whole food oatmeal breakfast, which is not only nutritious but also excellent for digestion and blood circulation. Consider including ingredients like:
  • Rolled oats
  • Chia seeds
  • Fresh berries
  • Nuts (e.g., almonds, walnuts)
  • Cinnamon (excellent for blood circulation)
  • Honey or a drizzle of maple syrup or whipped whole cream (optional for added sweetness)
• While you have your oatmeal, take any supplements you need, such as supplements that support digestion like:
  • Liquid Vitamins: You’ve got a long day ahead. Power up with some liquid vitamins. Look for a clean, food based, low carb brand.
  • Probiotics: These supplements contain beneficial bacteria that help maintain a healthy balance in the gut, aiding digestion and absorption of nutrients.
  • Prebiotics: Prebiotic supplements provide the necessary fiber and nutrients to support the growth of beneficial probiotics in the gut.
  • Digestive Enzymes: Enzyme supplements can enhance the breakdown of food, improving nutrient absorption and reducing digestive discomfort.
  • Natto: The high fiber content of natto may aid in stabilizing blood sugar levels and reducing the risk of type 2 diabetes. Natto contains compounds with potential anti-inflammatory properties, which can help reduce chronic inflammation in the body. The probiotics in natto can support a healthy gut microbiome and aid in digestion and nutrient absorption. You can eat it like oatmeal (Asian store), or take it in a pill.
  • Chinese Herbal Formulas: In Chinese medicine, specific herbal formulas are designed to harmonize the spleen and stomach, such as Bao He Wan, which aids in digestion and alleviates indigestion. See your acupuncturist for an evaluation to determine which Chinese herbal digestive tonic is right for you.

With these changes, your morning ritual will feature a nourishing whole food oatmeal breakfast, rich in ingredients that support digestion and blood circulation, helping you start your day with energy and vitality.