Wake Me Up: Morning Positivity - Morning Routine - 1% Better

Episode Date: June 28, 2021

Big changes come in small steps. In this energizing morning routine, we'll focus on being just 1% better today. Enjoying Wake Me Up? Get ad-free access to the entire WMU catalog + bonus content by joining the WMU Premium Feed. Sign up and start your 7-day free trial at https://wakemeup.supercast.com/. Follow the show on Spotify - Apple Podcasts - Podchaser Say hi or request an episode at www.wakemeuppodcast.com/contact. And find the podcast on Instagram and TikTok. **Only partake in the physical movements suggested in Wake Me Up episodes if you are physically able and in safe surroundings. All movements are done at the individual's own risk. Be safe, and always consult a doctor if you have any questions or concerns.** Have a wonderful day 😃 Learn more about your ad choices. Visit megaphone.fm/adchoices

If you'd like to enjoy Wake Me Up completely ad-free and get access to exclusive bonus content, check out the link in the show notes for the Wake Me Up premium feed. Good morning, everyone, and welcome to Wake Me Up, the podcast where morning people are made. Thank you so much for tuning in. Most things in life aren't accomplished in a single day. They take time. Life is about the slow grind. incremental improvements every day for a long time.

And then, eventually, somewhere down the line, you'll see the return from those improvements. So today, this is what we're going to focus on. Now let's jump right in and get started. Wherever you are, whether you're joining from bed or even if you're already up. Take a big breath in. Hold it at the top of your breath and then exhale and just let it all go. Let's do that one more time together, so inhale, filling your lungs completely.

Hold it at the top and then exhale nice and slow. If you'd like to stretch, wiggle around or do anything like that to help wake yourself up, then be my guest. You can also just sit still, chill and enjoy it. And enjoy this last moment of peace and quiet before the day begins. And while you do that, consider this question, what would happen if you improved yourself 1% a day? Again, what would happen if you improved yourself just by 1% per day?

Well, by improving yourself just 1% a day, you would improve over 300% this year. You could expand in so many positive ways. You could be healthier, happier, smarter, and overall, just a better person. 1% isn't a lot. You could do that today by exercising a little more, learning a bit more, trying something new, or taking a little bit of your time to support a friend or family member. friends, I think you'll agree that 1% isn't a huge commitment. It's something we can find a way to do every single day.

And that's why the long game is how most people get the biggest wins in their lives. Few things are a sprint. Most are a marathon. And life is a marathon. So today, let's commit to move ourselves. forward just one percent. That's it. A 1% improvement to yourself,

to your life. It doesn't have to be grand. In fact, it's probably better if it isn't. Speaking for myself, when I try to make huge changes, I often struggle. Small steps are more digestible. They're less scary.

And they're more likely to produce lasting change. Perhaps you're even already on your way to 1% for this day by simply starting your morning routine here with a little bit of positivity and mental clarity. So let's all take a deep breath in. As you exhale, roll over in bed, and make your way to standing up. All right, now that you're standing, let's do one quick stretch to help wake the body. And you should only join in this if you're able. If you'd like to do something else, of course, go for it. If you're going to join me, then inhale and reach your arms as high as you can towards the sky. You probably know this one by now it's my favorite stretch. Reach, reach, reach as far as you can. And on your exhale, fold forward

at your waist, nice and slow. And when you get there, let everything hang towards the ground. Relax your arms. Relax your neck. Relax your shoulders. Relax your face. It can be nice to have a gentle bend in the knee, since it is still first thing in the morning. Just hang out here.

Keep breathing deeply. Noticing how the blood is shifting and moving in your body. And on your next inhale, slowly begin to roll all the way back up to standing. And when you get there, Roll your shoulders up and down. Fantastic. So now we're going to take a little time for some meditation.

Go ahead and find a comfortable seat anywhere in your home, just not in your bed. And if you'd like to grab a sip of water, use the bathroom, or do anything like that along the way, then go for it. Today, we'll do a simple breathing exercise. Deep breathing is great for your body. It's one of the fastest ways to refresh and fill up on energy. And you'll be needing that extra bit of energy to become a 1% better person today. This breathing routine is really easy. You'll just breathe in through your nose for a count of four,

hold for seven, and then exhale for eight. I'll count the whole time and guide you through it. So all you have to do is follow along. But first, let's get settled in. By now you should be in a comfortable seat. Seated upright, but not tense or stiff. Take a deep breath in, and as you exhale, slowly close your eyes. Take this first moment just to settle in.

Make sure that you're physically comfortable. Make any adjustments you might need. And as you're doing this, make sure that you're encouraging, your body to relax. So let your face soften and let your shoulders drop down. Now you can breathe at your own pace as we continue to settle in. Just follow that rise and fall for a moment. Now I'll begin to count here in just a second and you can just follow along. Begin by releasing all of the air in your lungs first. And now inhale. Two, three, four. Hold.

Two, three, four, five, six, seven. Exhale, two, three, four, five, six, seven, eight. Inhale, two, three, four. Hold. Two, three, four, five, six, seven. Exhale, two, three, four, five, six, seven, eight. Inhale, two, three, four. Hold.

Two, three, four, five, six, seven. Exhale, two, three, four, five, six, seven, eight. Inhale, two, three, four. Hold, two, three, four, five, five, six, seven, five, six. 6.7. Exhale. 2. 3, 4, 5, 6, 7, 8. Inhale, 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7, 7. four, five, six, seven, eight. Inhale, two, three, four, hold. Two, three, three, four, five, six, seven.

Exhale, two, three, four, five, six, seven. Inhale, two, three, four, hold. Two, three, four, five, six, seven. Exhale, two, three, four, five, six, seven, eight. Last one, inhale, two, three, hold, Hold, two, three, four, five, six, seven. Exhale. Two, three, four, five, six, seven, eight.

Okay, just relax for a moment. Let your breathing normalize. We'll reset, and then we'll do one more round of that. All right, so let's do our second round. Again, release all of your air. And let's start. Inhale. Two, three, four.

Hold. Two, three, four, five, six, seven. Exhale. Two, three, three, four, five, six, seven, eight. Inhale. Inhale, two, three, four, hold. Two, three, four, five, six, seven. Exhale, two, three, four, five, six, seven, eight.

Inhale, two, three, four. Hold, two, three, four, five, six, 6, 7, exhale, 2, 3, 4, 5, 6, 7, 8. Inhale, 2, 3, 4, hold, 2, 3, 4, 5, 6, 7, 7. Exhale, 2, 3, 4, 5, 6, 7, 8. Inhale, two, three, four. Hold, two, three, four, five, six, seven. Exhale, two, three, four, five, six, seven, eight.

Inhale, two, three, four, hold, two, three, four, hold, two, three, four, five, five, five, 6, 7. Exhale. 2, 3, 4, 6, 7, 8. Inhale, 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Exhale, 2, 3, 4, 5, 6, 7.

Exhale, 2, 3, 4, 5, 6, 7. Eight. And last one. Inhale, two, three, four. Hold. Two, three, four, five, six, seven. Exhale. Two, three, four, five, six, seven, eight. Great. Let yourself settle. Let your breathing fall back into its normal and just relax for a moment. Okay, now slowly begin to notice the room around you. Feel the chair beneath you and your feet on the floor. Take a big breath in. As you exhale, open your eyes and just gather yourself.

So I hope you're feeling refreshed from that little breathing routine. Anytime you're dragging or low on energy, It can be a really quick way to get some balanced, long-lasting energy, rather than a cup of coffee or the like. Above anything else, our bodies run on oxygen. So if you want to be healthier, happier, in a better mood, there's no quicker fix than a good bit of deep breathing. Try it sometime.

You might be surprised just how much it can do. It's time for today's send-off. Big changes aren't made in a day. They may be noticed by the masses on one particular day. But leading up to then, someone was at work for a long time. There's a saying that goes, most people overestimate what they can achieve in a year and underestimate what they can achieve in 10 years.

Most of us can relate to them. that. I myself, just looking back on this year, don't feel like I've done all that much. But when I think back on the past decade, I forget about all of the really cool things that I have done. Think back on your own life in this way. And I'm sure you'll recognize how your daily habits and activities have a compounding effect over time. We tend to become what we do repeatedly. So choose carefully how you spend your time and who you spend your time with. Think forward.

If I keep repeating this over and over, where will it lead me in 10 years? Friends, we all have things that we can improve about ourselves. We know the ways that we can make ourselves happier, healthier, and all around better people. But we so often stop short of making them happen because they seem big and daunting. But let's remember that we don't have to do it all today.

That big change is one that you can and probably should make over a long period of time. So start small. Start by changing just 1%. Think of a way you can be able to be. 1% better today. And just do that. No more, no less.

Because if you do that every day, that 1% will compound on itself. Those changes you want will come about naturally. It might even feel effortless, because 1% really isn't all that much. And if you do just 1% more every day, then pretty soon you'll look back and be astonished at all you've been able to do. Well, that's all for today, friends. Thank you so much for tuning in and joining me here this morning.

If you have a few seconds to spare before your day begins, I'd really appreciate it if you make sure that you're following Wake Me Up on Apple Podcasts on Spotify, and if you listen somewhere else, then make sure you're following there too. Also, if you could rate the show and leave a written review on Apple Podcasts, I'd greatly appreciate that as well. All of these things help to spread the show to new listeners. My goal is to help the world become a better place, by starting with ourselves.

Imagine how much better this place would be to live if we all improved just 1% a day. I really appreciate you joining this community and your help in spreading and expanding it. So thank you. Now, I'll talk to you all soon. And until then, go out and have an absolutely fantastic day. I really hope you enjoyed this episode. A good morning is such a gift, isn't it?

It's the key to a happier and more productive day and ultimately a better life. and that's why I make this show. So if you're enjoying it, why not send one of your favorite episodes to a friend? You never know. You might just make their day and change their life.