The Dalai Lama Reveals the Perfect Routine to Uplift Your Mornings and Brighten Your Day

The Dalai Lama Reveals the Perfect Routine to Uplift Your Mornings and Brighten Your Day

The Dalai Lama Reveals the Perfect Routine to Uplift Your Mornings and Brighten Your Day

How do you usually start your day? If you’re most of us, it involves hitting the alarm clock several times before struggling to get your body bed.

But perhaps there’s a better way.

Instead of dreading the day ahead, what if we embraced gratitude and kindness? What if we actually told ourselves we will make the most of the upcoming day?

Would you achieve more? Would you be more kind and compassionate to others?

According to the Dalai Lama, you just might.

Here’s how the Dalai Lama recommends you start your mornings

“Every day, think as you wake up, today I am fortunate to be alive, I have a precious human life, I am not going to waste it.

I am going to use all my energies to develop myself, to expand my heart out to others; to achieve enlightenment for the benefit of all beings.

I am going to have kind thoughts towards others, I am not going to get angry or think badly about others. I am going to benefit others as much as I can.”

I don’t know about you, but that sounds a pretty good way to start your day!

To get into this positive mindset, it can help to practice meditation. Here are 6 steps you can use every morning that will help you cultivate a positive attitude The Dalai Lama.

A meditation practice that will help you let go negativity

1. Find a comfortable position.

This could be on a chair, cushion or lying down.

2. Notice and relax your body.

Try to feel your body, and let any bodily tension let go and relax.  Just breathe.

3. Tune into your breath.

Feel the natural flow of breath—in, out. You don’t need to do anything to your breath. Not long, not short, just natural. Notice where you feel your breath in your body.

4. Be kind to your mind.

Yes you will have thoughts and your mind might wander. This is natural and happens to everyone. Just accept the thought is there and bring your attention back to your breath.

5. Stay for five to seven minutes.

That’s all you need to do. Just try your best to focus on your breath.

6. Check in before check out.

After a few minutes, check your bodily sensations again and relax any tension as you breath out.

This article was originally published on The Power of Ideas.

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It can be difficult to find peace and happiness sometimes. We spend so much time distracting ourselves from the present moment that we forget to enjoy life for what it really is.

Fortunately, sages and mystics over the years have recognized this inherent problem with the human mind and have come up with some amazing wisdom and techniques to counter it.

Vietnamese Buddhist Master Thich Nhat Hanh is one of those people. Born in 1926, he has a spent a lifetime working for world peace and helping those in need. He started a global movement for Engaged Buddhism, connecting traditional meditative practice to active social-engagement.

Below we go over some of his most potent lessons on living a fulfilling, happy and successful life.

1) Blaming serves no purpose. Understanding is the way to go

“When you plant lettuce, if it does not grow well, you  don’t blame the lettuce. You look for reasons it is not  doing well. It may need fertilizer, or more water, or  less sun. You never blame the lettuce. Yet if we have  problems with our friends or family, we blame the other person.

But if we know how to take care of them, they will grow well, the lettuce. Blaming has no positive effect at all, nor does trying to persuade using reason and argument. That is my experience. No blame, no reasoning, no argument, just understanding.

If you understand, and you show that you understand, you can love, and the situation will change”

2) All emotions and experiences should be welcomed

“Feelings, whether of compassion or irritation, should be welcomed, recognized, and treated on an absolutely equal basis; because both are ourselves. The tangerine I am eating is me. The mustard greens I am planting are me.

I plant with all my heart and mind. I clean this teapot with the kind of attention I would have were I giving the baby Buddha or Jesus a bath. Nothing should be treated more carefully than anything else.

In mindfulness, compassion, irritation, mustard green plant, and teapot are all sacred.”

3) You can gain many lessons from the past, but still be grounded in the present moment

“To dwell in the here and now does not mean you never think about the past or responsibly plan for the future. The idea is simply not to allow yourself to get lost in regrets about the past or worries about the future.

If you are firmly grounded in the present moment, the past can be an object of inquiry, the object of your mindfulness and concentration. You can attain many insights by looking into the past.

But you are still grounded in the present moment.”

“We really have to understand the person we want to love. If our love is only a will to possess, it is not love. If we only think of ourselves, if we know only our own needs and ignore the needs of the other person, we cannot love.

We must look deeply in order to see and understand the needs, aspirations, and suffering of the person we love. This is the ground of real love.

You cannot resist loving another person when you really understand him or [email protected]

5) To be beautiful means to be yourself

“To be beautiful means to be yourself.You don’t need to be accepted by others. You need to accept yourself. When you are born a lotus flower, be a beautiful lotus flower, don’t try to be a magnolia flower.

If you crave acceptance and recognition and try to change yourself to fit what other people want you to be, you will suffer all your life.

True happiness and true power lie in understanding yourself, accepting yourself, having confidence in yourself.”

6) Don’t be scared of suffering in the world

“Do not avoid contact with suffering or close your eyes before suffering. Do not lose awareness of the existence of suffering in the life of the world.

Find ways to be with those who are suffering by all means, including personal contact and visits, images, sounds. By such means, …awaken yourself and others to the reality of suffering in the world.

If we get in touch with the suffering of the world, and are moved by that suffering, we may come forward to help the people who are suffering.”

7) The most significant mental habits we need to be aware of

“We have negative mental habits that come up over and over again. One of the most significant negative habits we should be aware of is that of constantly allowing our mind to run off into the future. Perhaps we got this from our parents.

Carried away by our worries, we’re unable to live fully and happily in the present. Deep down, we believe we can’t really be happy just yet—that we still have a few more boxes to be checked off before we can really enjoy life.

We speculate, dream, strategize, and plan for these “conditions of happiness” we want to have in the future; and we continually chase after that future, even while we sleep.

We may have fears about the future because we don’t know how it’s going to turn out, and these worries and anxieties keep us from enjoying being here now.”

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12 Tricks to Help You Wake Up Quicker In The Morning (Without Coffee)

The Dalai Lama Reveals the Perfect Routine to Uplift Your Mornings and Brighten Your Day

I love sleep. But I find it really difficult to go to bed.

There’s always something to do, a job to finish, a programme to watch then before I know it, I’m waking up in the morning, regretting yet another late night.

Sound familiar?

Worst thing is, it’s getting to that time of year again, when you wake up in darkness and it suddenly becomes even more difficult to heave yourself bed.

So this week, I’ve been exploring the internet and asking my family, colleagues and friends for some tips and tricks on how to wake up quicker and easier this winter.

As far as I’m concerned… anything’s worth a try.

1.  Get some fresh air

Sira Anamwong at

This one’s my favourite little wake up trick (if I remember to do it).

Leaving the window open a little at night, or popping outside for a quick breath of fresh air when you first wake up could do wonders for you.

Firstly, the sudden increase in oxygen will wake up your brain and thus your body.

Secondly, the coolness of the room will make it easier to get bed.

(It’s much more difficult to shift yourself from a warm, cosy, stuffy room.)

2.  Do some exercise

Sura Nualpradid at

Now, if you’re not a morning person, this probably sounds the worst idea ever, but early morning exercise has been proven to increase energy levels and boost mood for the day – again boosting oxygen to the brain and body.

And you really don’t have to go mad with it, just a short 5 minute workout, can help.

If you don’t have enough time, then why not improvise?

Jog up the stairs at work, power walk to the train station or do a few little stretches; every little helps.

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3.  Play mind games

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Once your body’s all warmed up, it’s a good idea to give your brain some exercise too.

You could be productive, read a book or check your emails, but it’s much more fun to challenge yourself with a puzzle or game.

A great way to warm up your brainpower and increase your alertness.

(Here are some brainteasers to keep you going…)

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4.  Scare yourself

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I love this unique little tip from Kevin Daum.

Giving yourself a good scare will send a rush of adrenaline around your body, waking you up and increasing alertness.

Now, Kevin suggests watching a horror movie trailer, but you could find something much more simple, as long as it’s scary for you.

Is there an alarm tone that’s particularly piercing? Or perhaps having a chat with a stranger on the train scares you?

(Careful though, that is one of the most hated commuter habits!)

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5.  Move your alarm clock

Keerati at

If waking up in the morning is truly a problem, you must have already tried this little gem?

Placing your alarm clock somewhere reach, preferably across the room, is a great way to get you bed and thus wake you up.

Granted, you will have to have a little bit of willpower not to jump straight back in again, though.

6.  Buy a “Sunlight Alarm Clock”

I’ve not personally tried out one of these fancy bits of kit, but if you are into technology then it’s probably the fix for you.

Sunlight (or “dawn simulator”) alarm clocks have little lamps which slowly brighten, mimicking the natural sunrise.

Apparently, it works as a natural signal to the body to stop producing melatonin (a sleep hormone) and to rise and shine ready for the day.

This is the perfect solution during the winter months, when there’s no natural light outside to steadily wake you up.

7.  Switch everything off at night

digitalart at

So once you’ve established that light slows down the production of melatonin and thus wakes you up, then it’s easy to see why experts tell you to switch everything else off when you go to bed.

It’s definitely time to get the habit of falling asleep with the telly on and yes, even that tiny little red standby LED will affect you.

Don’t kid yourself into thinking you ‘can’t sleep without the TV on’ either… you just need to break your routine and you’ll soon get used to the quiet.

8.  Schedule your naps

David Castillo Dominici at

Do you love taking naps?

Well, you’ll be glad to know that you don’t have to give them up completely, however, you do have to schedule them within 7 hours of waking up in the morning to refrain from disrupting your sleep pattern.

That may be a little difficult if you’re at work all day, but if you’re desperate you could always power-nap in your car at lunch?

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9.  Fight your brain

We’ve all heard that nagging little voice inside our head that tells us to snooze the alarm and give ourselves another 5 minutes… don’t.

You really need to get into the habit of fighting those urges; they’ll not only make you late, but they’ll also make you mega-tired and woozy.

When your first alarm goes off, your body goes into overdrive to wake you up but when you go back to sleep, it basically gets confused… “shall I shut down, or wake up?”

When you do finally get up, you’re facing ‘sleep inertia’ which gives you that horrible groggy feeling which can last for hours!

Don’t believe me… check out this article: Why Hitting The Snooze Button Will Screw Up Your Entire Day.

10.  Have a cold(ish) shower

Glutton for punishment? This one’s for you.

Cold water basically shocks your body into waking up; it’s pretty horrible, but it definitely works.

If you can’t hack a full-on cold shower experience, try splashing water onto your face instead.

Won’t it make you ill? Especially in Winter? Apparently not. Check out this article.

11.  Phone Mum

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N’awwww. Apparently, just having a conversation with your mum will wake you up and decrease your stress levels. 

Your brain probably remembers all of those times when you were little, when your mum was there to comfort and wake you up!

Of course, your mum probably doesn’t particularly want to call you early every morning for a pep talk.

12.  Get a lift with someone else

This is a sneaky little trick (and it’s good for the environment too).

If you share lifts to work, then you’ll be forced to get up on time in the morning. You won’t want to let your fellow commuter down, or make them late.

You’ll also pick up a bit more on the way to work; you’ll behave more chirpy because it’s rude to be distant and ignorant around other people.


Of course, we haven’t touched on food in this week’s blog, but that’s because we recently wrote a blog – 8 Snackable Superfoods to Supercharge Your Brainpower – with all the nutritional advice you need.

Recruiter Pro Tip.

Are you tired all the time? Are you working too hard? Do you work ridiculous hours and never take a break?

Stop being a martyr! You’re actually negatively impacting yourself and your workplace – everyone needs a work-life balance – it’s nothing to be ashamed of.

Working more than 48 hours a week can significantly affect your productivity, mental health and could leave to burn out.

To find out more, check out this article from The Telegraph.

People seem to forget that they’re no good to anyone, ill, tired and unproductive.

Would you  more tips on how to be the best you can be at work? Click here to sign up to this blog and we’ll send over a short weekly update with the latest and greatest productivity and career tips.

Good luck trying out our tricks!

Let us know how it goes.


The Dalai Lama Reveals the Perfect Morning Routine to Brighten Your Day

The Dalai Lama Reveals the Perfect Routine to Uplift Your Mornings and Brighten Your Day

The phrase ‘Monday Morning Blues’ doesn’t come a vacuum. For most of us starting our day generally involves swearing at our alarm clocks and then dragging ourselves bed. ‘I’m not a morning person’ is a common refrain amongst a lot of people. But the reason behind all this bad press for the morning wake-up routine is because very few of us are actually looking forward to the day ahead.

Imagine if you could change that attitude? Getting bed would not have to be an ordeal anymore. The moment you start looking forward to your day, you will be excited to get bed.

The mornings will look the way they’re supposed to; bright and fresh and ready to take on the world. That’s the basic philosophy of what the Dalai Lama has to say about brightening your day.

Keeping a positive attitude and trying to be compassionate towards others could actually go a long way in helping you achieve more each day.

If you think about it looking at how a person behaves at the start of their day over a period of time is a good way of judging how that person is faring in life.

If they hate having to wake up every day, the reason is they feel they’re caught in a rut in their lives. Existence tends to look meaningless and there is nothing to look forward to.

In short, he might be completely unhappy with his life in general.

Here’s how the Dalai Lama believes you can fix this problem and try to brighten your day and change your personal outlook on life:

“Every day as you wake up, think that I am fortunate to be alive. I have a precious human life, and I am not going to waste it.

I am going to use all my energies to develop myself, to expand myself out to others; to achieve enlightenment for all beings.

I am going to have kind thoughts towards others, I am not going to get angry or think badly about others. I am going to benefit others as much as I can.”

This sound His Holiness is on to something! Practising meditation is a good way of trying to imbibe this positive attitude in you.

Here are six easy steps to start meditating in the morning. Meditation will have massive changes in your overall health, starting in the brain.

A study conducted by a Harvard affiliated team Massachusetts General Hospital (MGH) came across surprising conclusions regarding the tangible effects of meditation on human brain structure. An 8 week program of mindfulness meditation produced MRI scans for the first time showing clear evidence that meditation produces “massive changes” in brain gray matter.

Study senior author Sara Lazar of the MGH Psychiatric Neuroimaging Research Program stated that meditation practitioners aren’t just feeling better. They are literally undergoing changes in brain structure that create the associated sustained boosts in positive and relaxed feelings.

Making this a habit will automatically allow you to start becoming more productive and may just help you into maintain a more positive attitude about life overall.

1. Find a comfortable position, a chair or a cushion.

2. Let go of the stress. Notice and feel the existence of your body. Take deep breaths and relax.

3. Notice your breathing pattern. Keep it normal and simply experience the act of breathing and be conscious about it.

4. Don’t be hard on yourself if your mind wanders and focus on your breathing.

5. Just do this for five to ten minutes.

6. After a few minutes of noticing your bodily sensations, relax and let the stress go.

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Must-Read: A Zen Master Reveals the Top Giveaway Signs of a Toxic Person and the Most Powerful Way to Deal with Them

Image source: Yancho Sabev/Wikimedia