Free Everyday Calm: Relaxing Rituals for Busy People by Darrin Zeer, Cindy Luu (illustrator)

tranquil morning

    Start your day in a peaceful way.
Wake-up Wisdom
    Try to spend a calm moment before jumping out of bed and starting a busy day. Taking time to stretch will help you start your day on the right foot. In this exercise, focus on gently relaxing your mind and body.
    1. Lie flat on your back and take a few breaths.
    2. Notice any areas in your body that are sore or tense.
    3. Gently raise your knees to your chest.
    4. Wrap your arms around your knees and breathe deeply.
    5. Let your knees slowly drop to one side.
    6. Enjoy the stretch in your lower back and hips.
    7. Take your time in the stretch; then switch sides.
    8. When you’re ready to get out of bed, slowly roll to your side and push yourself up with your hands.

Yoga Yawn
    Wake up, sleepyface! Here is a way to give yourself a natural face lift. Turn your morning yawning into a workout, to help relieve puffiness and stiff facial muscles. Yoga Yawns will enliven your face and mind.
    1. Imagine that you are chewing an enormous piece of gum.
    2. Move your mouth up and down, then side to side.
    3. Stretch your face up and down while chewing.
    If you do this in your car or at your desk, expect some interesting reactions.

Motivational Mirror Session
    Stand strong and flex before your mirror. Fill your lungs with air. Shake your head or body if you just can’t perk up. Give yourself a pep talk before launching into your day, and you’ll receive an instant boost. For better or worse, this is the you you’ve got today! Check in to see how you are doing.
    What is special about today? What challenges lie ahead? Any final words of encouragement? Try repeating this: “Today I will calmly conquer the world.” Or make up a motivational phrase that is appropriate for you. Attach a note of your special reminder to the bathroom mirror.

    Nothing great was ever achieved without enthusiasm
.
    —Ralph Waldo Emerson
Instant Coffee Bend
    This is a great stretch to do while you are waiting for the coffee to brew or the teakettle to boil. When you make room in your daily routine for a stretch, you’ll be sure to feel the results all morning. When you finish the stretch, rise and enjoy your morning libation with renewed vigor.
    1. Grab the counter edge and step back a couple of feet.
    2. Spread your feet shoulder-width apart.
    3. Let your upper body stretch down.
    4. Enjoy the powerful stretch.
    5. Try not to bob; your body is still waking up.
    6. Relax your head and neck.
    7. Focus on your breath to help loosen tightness.
    8. When the coffeepot is full or the tea whistle blows, release out of the stretch.
    I bend but do not break
.
    —Jean de La Fontaine

Bar Hopping
    Got the breakfast blahs? You know that you need to fill your belly to help you get up and go, so why not update your cereal or oatmeal with tasty toppings? Stock your pantry with these healthy treats and turn ho-hum basics into a new treat every day:
    golden raisins
    shredded coconut
    fresh fruit
    carob chips
    nuts of all kinds
    plain or vanilla-flavored yogurt
    soy milk for a splash of protein
    There is nothing either good or bad but thinking makes it so
.
    —Shakespeare

Merry Morning Mantras
    While on the road or at home, take time to arouse your spirit. Chanting is a very powerful exercise. Buddhist monks can chant mantras for days at a time. Even a few minutes of chanting can help center you and release needless concerns. Try to develop your own mantras; tailor your chants to include good wishes for yourself and others.
    “Ommm . . . let all my friends have a good day.”
“Ommm . . . help me to stay calm in rush hour.”
    Focusing on a positive, nurturing phrase erases self-doubts. The “Om” is not an essential start but can be fun to add.

Instant A.M. Boosters
    These quick and easy breathing exercises will jump-start your morning. If at any time you feel dizzy, simply stay seated and let your breathing return to normal.
    INSTANT POWER
    1. Find a comfortable place to sit down with your back