Yoga at Home

Magical Morning

MANUAL


‘Each morning we are born again. What we do today is what matters most.’ – Buddha

Magical Morning Routine

I am so excited to welcome you on this journey!

You’re going to experience how a daily morning routine has a huge impact on your life as well as on your loved ones, colleagues, and friends.
You will start your day with awareness and intention, in touch with your needs and connect with your self and your desires.

Your Magical Morning will improve yourself and support your health.

Helps you to stay focused and clear.
And the best part, it doesn’t take much time! Keep it simple and easy to do.
You just NEED TO DO IT!

 

  • Consistency is key.

  • Start with 4 days out of 7

  • Take small steps - baby steps. Wake up 5-10 minutes earlier.

  • Keep it simple.

  • Let go of perfectionism.

  • Do what feels good to you. Don’t follow a complicated regime. Do less and feel more!


Start by creating an evening ritual. More here

Take a moment and fill out your commitment here!

Step 1: Wake up

  • Visualize how you will feel afterwards

  • 5,4,3,2,1 GO
     

Step 2: Gently Detoxify & Wake Up Your System

  • The Classics

  • Tongue scraping

  • Oil pulling with sesame, coconut or olive oil

  • Brushing and flossing teeth, gargle with warm water


Hydration! 💥 Kickstart your digestion

  • Move your bowels first!

  • Drink warm water with lemon to awaken the digestive system, flush out accumulated toxins and get your bowels going


Glow- Youthful and Healthy Skin

  • Facial Massage, video

  • Dry brushing

  • Abhyanga - Oil massage, Coconut, Sesame, Jojoba, or Almond Oil.

All organic.Or your favorite oil.



Step 3: Mental, Emotional & Spiritual - Clarity & Focus


Pranayama - Breathing Practice
MPA: Calm &  Cool down, e.g. Alternate Nostril Breathing and/or Sitali
MPB: Balance & Clarity, Focus e.g. Alternate Nostril Breathing and/or Square Breath
MPC: Energize & stimulate, e.g. Bhastrika and/or Kaphalabati



 

Breathing Meditation:

  1. Sit comfortably, close your eyes, and focus on your breath.

  2. Let the breath expand to your chest and your whole body.

  3. Say silently to yourself „I am breathing in - I am breathing out“


Definition of Stillness that emerged from the data
Stillness is not about focusing on nothingness; it’s about creating a clearing. It’s opening up an emotionally clutter-free space and allowing ourselves to feel and think and dream and question.
Brené Brown, The Gifts of Imperfection

 

 

 

 

 

 



 

 

 

 

 

 

 

Journaling - Writing:
 

  • By journaling/writing, you create a treasure chest for your memories.

  • Journaling offers you the unique opportunity both to plan your desirable day and at the same keep a record of your personal journey! You will notice way earlier when you feel stressed, overworked, unhappy, or even burned out.

  • This is why a daily journal routine will improve your life, yourself, and support your health and social life. You become a smarter and more confident person that knows how to navigate with gratitude, focus, and presence throughout the day.

  • What are you grateful and why?

  • What would you like to focus on and why?

  • How do you feel right now? And according to that how do you need to move through your day.


And the best thing! It doesn’t take long. It is simple and easy to do.


Step 5: Move Your Body

  • Yoga, more here and your video

  • Gym

  • Cycle to work, school

  • Walk

  • Dance

Enjoy my  Spotify Morning Playlist

Move With Ease

An Energizinig Sequence:

 

Breakfast Ideas - Nourish Yourself

Your breakfast should make you feel happy and leave you nourished and satisfied.
Prefer warm food as it is easier to digest.
porridge or rice pudding
smoothie, room temperature
warm soup
local and organic food
be present while eating, take time to enjoy
be grateful for your food
porridge, oats, millet, rice flakes, amaranth, quinoa, cinnamon, cardamon for energy

Warm breakfast
Why eat a warm breakfast?
In Ayurveda and traditional Chinese medicine, it is advised to eat a warm breakfast, like a good porridge. The reasons for this are that it is good for both body and mind. It is easier to digest, provides you with good energy (qi), and increases productivity. Another effect that you feel more warmth inside your body, ease of mind and you have less craving for sweets. All in all plenty of reasons to prepare yourself a good bowl of porridge!


Orange apricot oatmeal                                                                                                     
 
SERVINGS:   4 PEOPLE
CALORIES: 359 KCAL
Vegan oatmeal porridge with orange juice and dried apricots
Ingredients
200 gr oatmeal certified gluten-free
200 gr oatmeal certified gluten-free
1 l almond milk unsweetened
80 gr dried apricots unsulfured
1 tsp cinnamon (Ceylon)
1/2 tsp cardamom powder
1 tsp vanilla extract
1 tsp ginger freshly grated
2 tsp agave syrup
1 pinch salt
200 ml of orange juice

topping
1 orange
4 tsp almond shavings
1/2 tsp chia seeds
2 tsp agave syrup
1/4 tsp cinnamon or cardamom



Instructions
Put all the porridge ingredients, except the orange juice, in a pan and bring to a boil. Softly boil for 2 minutes or until it has thickened enough (could take a bit longer). Make sure you continuously stir
Take off the heat and add the orange juice. Stir well and let it rest for 5 minutes
in the meantime roast the almond shavings in a non-stick skillet until golden brown
Peel the orange and remove the membrane from each slice
Divide the porridge over 4 jars and garnish with the orange slices, almond shavings, chia seeds, agave syrup and optionally some extra cinnamon (or cardamom)



Amaranth porridge with blackberries
COURSE: BREAKFAST
 
PREP TIME: 5 MINUTES
COOK TIME: 5 MINUTES
TOTAL TIME: 10 MINUTES
 SERVINGS:   4 PEOPLE
 
CALORIES: 492 KCAL
 porridge from amaranth topped with blackberries
Ingredients porridge200 gr amaranth flakes (
200 gr amaranth flakes
2 tsp gingerbread spices
100 gr dates Medjool
800 ml almond milk unsweetened
200 ml of coconut milk
2 tsp agave syrup optional, only if you like it extra sweet
1 pinch salt
topping
150 gr blackberries
2 tbsp nut butter (almond, hazelnut)
20 gr pumpkin seeds

Instructions
Deseed the dates and cut into small pieces
Put all the porridge ingredients in a pan and bring to a boil on medium heat. Turn the heat down and let it simmer for 4 minutes. Take off the heat and let it cool down a little bit
Divide the porridge over 4 bowls and garnish with the blackberries, nut butter, and pumpkin seeds


The Glowing Green Smoothie, Radical Beauty, Kimberly Snyder

about 3 pints (1.7 liters) ( 3to 4 servings )
500ml filtered water
1.5kg chopped spinach
450g chopped cos lettuce
150g chopped celery
1 pear
1 apple
1 ripe banana
2 tsp fresh lemon juice
25 g coriander ( optional )
15 g parsley ( optional )
Add water, spinach, and chopped lettuce to the blender. Start the blender on a low speed and mix until smooth. Next add the celery, pear, apple, banana, and lemon juice, plus the coriander and parsley, if desired. Blend on high until smooth.

Let me know if there is anything else I can help you with. If you want to dive deeper I offer one on one consultations for your individual Magical Morning Routine! 

Much Love, Jenny

BLOG

ABOUT

  • Black Facebook Icon
  • Instagram

Soul Flow & Glow

By Jenny Schoenmann