Your 15 Minute Wellness Ritual

The way we start our day can be the difference between a productive and empowered day and a day
where you are overwhelmed and running behind. Follow this 15 minute morning ritual to get your day
off on the right foot!
Your 15 Minute Wellness Ritual

7-minute Workout
In 2013 the American College of Sport’s Medicine’s Health & Fitness Journal, published a study outlining
12 essential exercises that, when done with high intensity and in order, will keep you fit. Lucky for us we
live in a technological world, so there are now a number of free apps that will walk you through the
exercises at an intensity based on your fitness level. My favorite is the one developed by Johnson &
Johnson. You can download it here. Even if you are able to get in more exercise later on, starting your
morning with this 7 minute routine will get your body primed for the day!
Your 15 Minute Wellness Ritual

5-minute Meditation
Many people are intimidated by meditation because it can seem time consuming and uncomfortable at
first. However, it has been shown that the frequency of meditation is much more important than the
duration. Even as little as 5 minutes can reverse your body’s stress response, reduce blood pressure and
anxiety and increase creativity and your sense of well-being. In short it can make you feel better and
equip you to better deal with every day stressors. A simple but powerful technique is the So Hum
1.Find a quiet and comfortable spot where you won’t be disturbed.
2.Set your timer for 5 minutes so you don’t have to worry about going too long.
3.Close your eyes and begin to bring your attention to the sound of your breath.
4.Take a long slow breath in and hold it briefly before you release it slowly.
5.Now, as you slowly inhale your next breath, silently say the word So
as you slowly release your breath, silently say the word Hum.
6.Repeat So on each inhale and Hum on each exhale for the full 5 minutes. If your mind begins to wander, gently bring your attention back to the words So-Hum.
Your 15 Minute Wellness Ritual

3-minute Green Tea
Finally, it takes 2-3 minutes to brew the perfect cup of green tea. As we discussed a few months ago,
green tea contains an amino acid called theanine, which has been shown to increase the dopamine
levels in the brain – in other words, make you feel freakin fantastic! For an added boost, add a squeeze
of fresh lemon. Citrus helps make the antioxidants more bioavailable for your body so you are
absorbing as much of the health benefits of green tea as possible. So take the last few minutes of your
daily ritual to brew a cup of tea. You end your ritual with a delicious cup of tea in hand and your mind
and body prepared to take on the day!

Your 15 Minute Wellness Ritual

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