According to Chinese tradition, the dragon, zodiac of the coming Chinese New Year, represents strength, resilience and balance. Fostering these qualities in ourselves with a healthy morning ritual can improve our health and wellbeing. Exercising, for example, builds strength and resilience, while meditating and grounding ourselves in the present balances. By beginning our mornings in this manner, we set a positive tone for the rest of the day.
Rituals for physical wellbeing
Begin with a nutritious breakfast and plenty of hydration to fuel you for the rest of the day. Exercises such as calisthenics and yoga stretch and release tension, while an jog in the great outdoors has myriad benefits beyond boosting energy and serotonin levels: breathing in fresh air oxygenates the blood, sunlight improves the immune system and quality of sleep, and the sights and sounds of nature soothe. Mindful breathing, as practised during yoga or simply standalone, has been known to lower blood pressure, cortisol levels and inflammation, while improving mood and alertness.
Rituals for mental wellbeing
Taking a few moments to reflect each day can recharge the mind and the spirit. Regular meditation contributes to a healthy mindset, allowing you to better handle stressful situations and difficult relationships. Gratitude journalling puts things into perspective and restores balance, while reciting positive affirmations can cultivate inner strength and resilience.
Creating the ideal morning ritual
While the ideal morning ritual will depend on the individual and how they are feeling that day, we recommend a mix of physical and mental components. Begin with a brief workout incorporating strength-building exercises, followed by a calming yoga session to enhance balance. Integrate mindfulness through deep breathing exercises for mental resilience. Then conclude with gratitude journalling and positive affirmations to foster emotional strength.
Conclusion
A comprehensive morning ritual establishes a foundation for the day, instilling in us a positive outlook that will allow us to better tackle what lies ahead. A mix of activities can benefit both physical and mental health, enhancing in us the qualities of strength, balance and resilience for a healthier life.
Mornings at Chiva-Som
Chiva-Som Hua Hin’s beachfront setting is ideal for beneficial morning routines. Healthy wellness breakfasts are served overlooking the ocean and sunrise. An integral part of the wellness experience, complimentary group classes begin at 7:00 with tai chi, yoga and stretching, as well as more vigorous classes such as HIIT and bootcamp to boost energy levels.
The Yoga for Life retreat is lead by experts in a range of yoga disciplines, and includes daily meditation and pranayama to relax, rejuvenate, rebalance, and build strength and resilience. For those looking for a more energising routine, the Fitness retreat offers multiple personal training sessions, as guest and coach work together to build up an effective morning exercise regimen to continue with at home.
Dr. Jason Culp, Research and Development Director, Chiva-Som
For the past decade, Dr. Culp has held the position of senior naturopathic physician at Chiva-Som in Hua Hin, where he conducts natural wellness consultations with guests. In addition to his role as naturopath, he is the founder and director of the Research & Development department, with the primary objective of evaluating and exploring the use of evidence-based natural therapies in a holistic wellness setting.
Dr. Culp lectures internationally on the topic of wellness. His philosophy is that in order to create sustainable health, guests must fully engage and play an active participatory role in their own wellness process. The empowerment of the individual and the guest’s authentic understanding of their wellness goals, intentions and motivations take precedence in health and healing. In this way, each guest leaves with the feeling that they are the most powerful advocate in their own wellness journey.