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Morning Rituals

Updated: Mar 1, 2021

Boost your immune system

lees dit artikel in het Nederlands.

Photo: Laos

Since a couple of years, I've been a huge fan of morning rituals. By starting in the morning with time for myself, I have more energy throughout the day and I experience more spontaneity and synchronicity. The rollercoaster of events becomes a pleasure to experience. It feels like surfing with the waves. It helps me to act more calmly and organized as a project manager, it provides more stability while travelling and brings inspiration for creative work.


I get up before sunrise, with the chirping of the birds and admire the sunrise. Preferably barefoot in the dewy grass or on the balcony.


I wake my body with some stretching exercises.

- Rotating and warming up each joint individually, as during soccer practice, from fingers to wrist, through the elbows and shoulders, to the jaws and neck, each vertebra from the spine, the hips, to the knees, ankles and toes.

- A sun salutation, three or five times.

- Squats, push-ups, sit-ups, ...

- My favourite and most intense warm-up I experience with “The five Tibetans”, for more energy, vitality and rejuvenation. If you want to try this for yourself, which I strongly recommend, start each exercise 5 times and slowly build up in an odd number - to balance left & right, yin & yang - to 7, 9, ... 21 times.


Have you heard about breathing exercises? This is a very powerful way to activate the body. Learn the Wim Hof ​​method and discover your supernatural powers.

"We have become alienated from nature, but the cold is capable of bringing us back to what we once had lost." Wim Hof


Once I am warmed up, I'm ready for a cold shower. This is easier during the summer period or in the tropics, but believe me, it's worth trying in an icy lake too.


Half a lime squeezed in half a glass of water improves digestion, is a source of vitamin C and strengthens the immune system.


Now that my body is fully awake, I am ready for a meditation, from five minutes to half an hour, depending on what fits into the daily schedule. Sometimes accompanied with healing sounds of Tibetan singing bowls or mantras. A timeless & thoughtless moment.


For breakfast, I like oatmeal, soaked in water overnight, preferably with lots of fruit, nuts, seeds, a spoonful of honey and a piece of chocolate. After some experimentation, this turned out to be the best breakfast that gives me long-lasting energy. This was my fuel for thousands of miles by bike from China to New Zealand. Find out more about the benefits of oatmeal.

Ready for the world

Only after breakfast, I switch my phone off airplane-mode to start contact with the world. The same applies to the newspaper and radio, which I only let influence my day and mood later, to a limited extent and from select sources.

Tip: Switch on Flight-mode and unplug your WiFi in the nighttime for a better dream time.

I hope these morning rituals may inspire you and you are inspired try some out. Let go of what you no longer need, create space for the new in your life and try something new.

What are your tips to start the day?

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