We all know mornings set the tone for the rest of the day. But how many of us truly dedicate time to kick-start our day mindfully? Not many, I bet.

Hey, I’m Lachlan Brown, the founder of Hack Spirit and a mindfulness enthusiast. I believe in the power of the morning routine.

You see, tweaking your morning habits can transform your entire day, making you a happier, more mindful person within just 30 days. And trust me, it’s easier than it sounds.

In this article, I’ll share 8 simple things you can start doing every morning. These aren’t just any habits; they’re game-changers.

Let’s dive in.

1) Embrace silence

Have you ever noticed how noisy our world has become? It’s nearly impossible to find a moment of quiet in our hectic, always-on lives.

But here’s a little secret from the mindfulness world: silence is golden.

Starting your morning with a few minutes of silence can do wonders for your mental health. This isn’t just some esoteric wisdom either; it’s backed by science. Research shows that silence can lower stress levels and even stimulate brain growth.

So how do you embrace silence in a noisy world? It’s simple.

Before reaching for your phone or turning on the TV, take a few minutes to sit quietly. Focus on your breath, listen to the birds, or simply enjoy the stillness.

You’d be surprised how those moments of calm can set a positive tone for the rest of your day.

Remember, being mindful doesn’t require a Himalayan retreat. It’s about finding peace amid chaos, and embracing silence is a perfect start. So make it a habit for the next 30 days and notice the difference it makes.

2) Meditate with a candle, even if it’s just for one to five minutes

Now, I get where you might be coming from. “Candle meditation? Is that some new-age gimmick?” Not at all, my friend.

Candle meditation, or Trataka in more traditional terms, is a simple yet profoundly effective form of meditation that focuses on the flame of a candle to aid concentration and mindfulness. It’s not reserved for seasoned meditators but is accessible to anyone, including you and me.

As someone who’s dabbled in various forms of meditation, I’ve found candle meditation to be particularly grounding. It’s not just about the flickering light; it’s about what it represents – a single point of focus in a world full of chaos.

Carve out a moment in your morning for candle meditation. It doesn’t have to eat up your schedule—starting with just one to five minutes can significantly impact. Sit comfortably, gaze at the candle flame, and allow your breath to slow and deepen. As thoughts arise, gently guide your focus back to the flame.

This small ritual at the start of your day can significantly clear your mind, setting a calm, focused tone for whatever comes next. It’s an effective way to enhance mindfulness and inner tranquility.

Why not give it a shot for the next 30 days? You might be surprised by how much more centered and attentive you feel. Plus, as you get more comfortable with the practice, extending your meditation time can further improve your focus and concentration over time.

It’s a simple start, but the benefits can ripple throughout your entire day and beyond.

3) Practice gratitude

In the hustle and bustle of life, it’s all too easy to focus on what’s going wrong. The bills that need paying, the deadlines looming, the endless list of chores – it can all feel overwhelming.

But here’s a nugget of Buddhist wisdom: happiness isn’t about having what you want, but wanting what you have.

This is where practicing gratitude comes in. By shifting our focus to what we have rather than what we don’t, we can cultivate a sense of contentment and joy.

Every morning for the next 30 days, make a list of three things you’re grateful for. They don’t have to be big things; even the smallest joys count.

Maybe it’s the smell of coffee in the morning, a warm bed to sleep in, or the sound of birds chirping outside. The more specific you can be, the better.

Embracing gratitude can transform your mindset and give you a more positive outlook on life. It’s not always easy, but it’s definitely worth the effort.

4) Mindful eating

Eating is something we do multiple times a day, yet how often do we really pay attention to it? Most of us rush through meals, often multitasking or eating on the go.

But here’s the thing: eating can be a profound practice of mindfulness.

Mindful eating is about slowing down and truly savoring your food. It’s about noticing the colors, the textures, the flavors, and the smells. It’s about being present in the moment and appreciating the nourishment that food provides.

Every morning for the next 30 days, try to eat your breakfast mindfully. Turn off distractions, sit down, and truly focus on your food. Notice how it tastes, how it feels in your mouth, and how it makes you feel.

It may sound simple, but mindful eating can have a powerful impact on your relationship with food and your overall well-being. Plus, it’s a practical way to incorporate mindfulness into your daily routine. So give it a try – your breakfast will never be the same again.

5) Read an inspiring quote or passage

I’ve personally found that starting the day with a dose of wisdom can really set the stage for a mindful, happy day. It’s like planting a seed in your mind that can blossom throughout the day.

Every morning, I make it a point to read an inspiring quote or passage. Often, I turn to my own book, Hidden Secrets of Buddhism: How To Live With Maximum Impact and Minimum Ego.

This book is packed with timeless wisdom from the Buddhist tradition, designed to help readers live a fuller, more mindful life. It is my sincere hope that it can do the same for you.

For the next 30 days, start your morning by reading and reflecting on an inspiring quote or passage. It could be from my book, or something else that resonates with you. The important thing is to really ponder on it and see how it applies to your life.

Every day is a new opportunity to learn and grow. So why not start your day with some wisdom to guide you along the way?

6) Write in a journal

The act of writing can be a powerful tool for self-discovery and mindfulness. It’s a space to express your thoughts, feelings, and reflections without judgement.

Buddhist teachings emphasize the importance of self-awareness and introspection. Keeping a journal is a practical way to cultivate these qualities.

Every morning for the next 30 days, take a few minutes to write in a journal. You can write about anything that comes to mind – your dreams, your worries, your goals, or your gratitude list.

The goal isn’t to produce a masterpiece, but to create a dialogue with yourself. It’s about observing your thoughts and emotions without getting caught up in them.

Journaling might seem insignificant at first, but over time it can lead to profound insights and personal growth. Plus, it’s a great way to start your day with mindfulness and intention.

7) Practice mindful movement

Movement is an integral part of our daily lives, but how often do we actually pay attention to it? More often than not, our minds are elsewhere while our bodies are in motion.

Mindful movement is about bringing awareness to our physical sensations as we move. It’s about being present in our bodies and noticing the subtle shifts in energy and balance.

As Jon Kabat-Zinn, the founder of Mindfulness-Based Stress Reduction, once said, “Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.”

Every morning for the next 30 days, set aside some time for mindful movement. It could be yoga, tai chi, or even a simple walk. The key is to focus on your body and the sensations of movement.

Practicing mindful movement can help you start your day with a sense of calm and presence. 

8) Do nothing

Now, this might sound counterintuitive. “Do nothing? But I have so much to do!” Hear me out.

In our productivity-obsessed culture, doing nothing can seem like a waste of time. But in mindfulness practice, it’s actually quite the opposite.

Taking a few minutes each morning to simply be – not doing, not planning, not thinking – can be incredibly restorative. It’s a chance to connect with yourself, to tune in to your senses, and to simply exist in the present moment.

Every morning for the next 30 days, take a few minutes to do absolutely nothing. No distractions, no tasks, just you and the present moment.

It might feel strange at first, especially if you’re used to being constantly on the go. But over time, you might find that these moments of stillness are some of the most precious parts of your day.

Remember, mindfulness isn’t about doing more. It’s about being more – more present, more aware, more connected. So why not start your day by doing less and being more?

There you have it – eight simple yet powerful practices to start your mornings. Over the next 30 days, I encourage you to give these practices a try and see how they transform your day and, ultimately, your life.

Remember, change doesn’t happen overnight. It’s a process. So be patient with yourself, stay consistent, and most importantly, enjoy the journey.

If you found these practices helpful and want to dive deeper into mindfulness and Buddhism, I invite you to check out my book, Hidden Secrets of Buddhism: How To Live With Maximum Impact and Minimum Ego. It’s packed with practical tools and timeless wisdom to help you live a more mindful and fulfilling life.