A good morning start

10 minutes: meditation

• Sit comfortably on a chair or cushion with a straight back. Lower your chin slightly towards your chest, placing your hands on your knees or folded in your lap. Focus on your breathing and take a few deep breaths in and out. 
  
• Then, ask yourself: what am I grateful for in my life? Consider even the small things that are often overlooked. Next, reflect on forgiveness. What actions would you like to be forgiven for? Have you been unkind, selfish, or impatient towards someone? 
  
• In turn, offer forgiveness to those who may not have treated you with kindness, respect, or integrity. By both seeking and giving forgiveness, you allow yourself to let go.  
  
• Finally, ask for help—whatever you may need guidance for. When asked sincerely, answers will come in the form of insight or direction.
  

5 minutes: breathing

• This simple exercise cleanses, energizes, and relaxes. Choose a comfortable seated position and keep your back straight. Bring your right hand to your nose while keeping your mouth relaxed and closed.  
  
• Take a few deep breaths in and out through both nostrils.  
  
• Now, gently press your right thumb against your right nostril to close it and inhale through your left nostril.  
  
• Hold your breath for a moment, release your right thumb, and place your right index finger on your left nostril as you exhale through the right.  
  
• Inhale through the right nostril, release your index finger, place your thumb back on the right nostril, and exhale through the left.  
  
• Repeat this cycle about 10 times.
  

15 minutes: Sun Salutations

This classic yoga sequence increases the heart rate and stimulates blood circulation, helping to wake up the body. Practicing sun salutations for ten minutes every morning, followed by five minutes of rest on the floor, is a perfect way to start the day.

1. Stand upright with your toes touching and heels slightly apart. Place your hands in a prayer position in front of your chest. Exhale.

2. Inhale and lift your arms above your head, keeping your palms together.

3. Exhale and bend forward until your hands touch your feet or the ground.

4. Inhale, step your right leg back, and move your chest forward, lifting your chin.  

5. Exhale, step your left leg back, keeping your back and legs in a straight line.  

6. Hold your breath briefly, then lower your knees, followed by your chest and forehead. Keep your hips off the ground and support yourself with your toes and hands.

7. Inhale, stretch forward, and arch your back while keeping your arms straight.

8. Exhale, roll over your toes onto flat feet, pressing your heels firmly into the floor and lifting your hips upward.

9. Inhale, step your right leg forward and move your chest forward, lifting your chin.

10. Exhale, bring both feet together and bend forward, placing your hands on the ground.

11. Inhale, come back up with your hands in a prayer position in front of your chest.

12. Exhale, lower your arms alongside your body.