Heidi’s Morning Rituals
The way we begin our day sets the tone. This is the way Heidi loves to begin her days. May this love note inspire you to bring some more intention and ease into your days…
Morning Rituals
Tongue Scraping
This is an Ayurvedic oral hygiene practice that removes bacteria, food debris, fungi, toxins, and dead cells from the surface of the tongue. Tongue scrapers are inexpensive and can be found at most health food stores & online.
Oil Pulling
An ancient Ayurvedic ritual dating back over 3,000 years, oil pulling involves placing
a tablespoon of coconut oil in your mouth and swishing it around for up to 20 minutes (minimum 5 minutes), then pulling it between your teeth before spitting it out. Oil pulling whitens teeth naturally, increases energy, aids detoxification processes, hormone balancing, reduces headaches, clears skin, and promotes oral hygiene.Netti Pot
Neti pots are amazing at relieving nasal congestion for all kinds of reasons including allergies, the common cold, sinus infections and pregnancy. The scientific studies are also there to back up this century-old nasal irrigation tool. Just remember to use the right kind of salt - himalayan sea salt with clean, purified water in a properly cleaned neti pot.
Dry Body Brushing
This powerful, yet simple, technique increases blood circulation and lymphatic drainage, helping to release toxins. Dry body brushing also helps shed dead skin cells (and encourages new cell growth), which results in smoother and brighter skin. Use a soft, natural bristled brush. Dry brush before your shower every morning by using a light pressure in circular motions as you brush. Starting at your feet, brush up towards your chest. Once you have finished have a shower to wash away the dead skin cells, alternate the water temperature between hot and cold to further stimulate blood circulation.
Tonic & Starter Shot
Rise & shine morning tonic & agni starter shot. See recipes below.
Alter Cleansing
Rose water & intention setting.
Pranayama Practice
Ujjayi & nadi shodhana - this will both cleanse & strengthen your pranic (energy) body and prepare you for your meditation practice.
Meditation Practice
A daily practice will help you to feel centered, grounded, non reactive & in observation of your life rather than getting caught up in the stress/drama.
Mantra
Chanting practice.
Asana Practice
Tune in and choose if you need something more restorative, grounding or energising.
Reflection & Reading
Journaling/Oracle Card Reading/Intention Setting/Gratitude/Visioning/Learning/Study.
Juice
Cleansing Greens Juice. See recipes below.
Nature Time
Bush walk, swim, sunrise gazing - be present, listen to the sounds, smell the smells, breathe it all in.
Mindful Eating & Chewing
Take a moment to be present with each meal. Be sure to taste and feel the different textures, eat to 3/4 full - listen to your bodies cues.
Sleep
Try to go to bed early to ensure you get enough quality sleep. This will help balance your circadian rhythm & help with evening melatonin production (sleep hormone). An early to bed routine will also enable you to rise early allowing space in your mornings for your practices. Aim for 7-10 hours.
Devices Off
Keep devices off until morning rituals are complete - the world can wait.
Recipes
Rise & Shine Lemon Detox Drink
There’s a reason why so many of us wake up to a glass of warm lemon water! Lemon helps to flush out toxins and aids digestion by encouraging the production of bile. It is also a great source of essential nutrients including citric acid, potassium, calcium, phosphorus and magnesium.
Ginger has been used for over 2,000 years to help support digestion and treat stomach upsets, diarrhea, and nausea. The addition of ginger to this drink helps to soothe the stomach, reduce inflammation, and provide a gentle pick me up.
INGREDIENTS
1/2 lemon freshly squeezed
1⁄2 inch ginger root
1 tbsp raw honey (omit for sugar-free option)
METHOD
1. Add the lemon and honey to the glass of warm filtered water.
2. Grate the ginger finely and add to the lemon water.
Agni Starter Ginger & Turmeric Shot
A quick shot of goodness that will fight inflammation, ward of colds & flu and soothe stomach upsets.
This juice shot combines two incredibly powerful ingredients that your body will love! This firey combo offers a potent mix of compounds that are anti-inflammatory
and rich in antioxidants, offering allll the immune boosting benefits!
INGREDIENTS
1⁄4 inch knob ginger, 1⁄4 inch knob turmeric, 1 small green apple, 1 lemon, 1 orange
METHOD
1. Juice all ingredients
2. Pour into your glass and enjoy.
Make 2 servings at a time and keep the other in the refrigerator for use in 2 days’ time.
Cleansing Greens Juice
Reduce inflammation of the digestive system and alkalise your body with this refreshing cleansing juice. Packed with greens to detoxify, hydrate and nourish your cells.
Celery provides protection against inflammation of the digestive tract. Just one cup meeting more than 1/3 of your daily needs for Vitamin K (for bone health and blood clotting).
INGREDIENTS (use organic where possible)
2-3 celery stalks, leaves removed
1 small cucumber
2 kale leaves or baby spinach
1 small lemon or lime, peeled
1 pear or apple
Optional: 1 tsp high quality organic greens powder
Your Turn...
Choose 3-5 of the morning rituals listed above and write them down to create your personalised morning routine.
Big love,
Heidi xx