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sun, rise! morning rituals of the Dalai Lama, Sheryl Sandberg, Julia Cameron & others

The day begins in the milliseconds when our eyelids feel the warm touch of light. What we do in the early morning is the leitmotif of the next 24 hours. The Dalai Lama XIV prays for all living beings, the poet Julia Cameron immediately reaches for a piece of paper and pen, and Dr. Christian Northrup runs to the mirror with her favorite affirmations. Find out what the rituals of these 9 outstanding personalities will inspire you to do with your mornings!

Canadian writer and motivation specialist Robin Sharma wakes up at 5:00 am. The informal "5am club" was lined up around this, in which Robin proposes devoting the first hour of the day to yourself and following the "20-20-20" rule.

The first 20 minutes he advises to 'sweat it out': cardio in the form of running, jump rope, intense workout or yoga - any of which will do. He relies on studies that activity after awakening contributes to the development of a neurotrophic brain factors, restoring damaged cells. In addition to this, physical activity contributes to the production of serotonin (hormone of happiness), dopamine (neurotransmitter of inspiration) and decrease of cortisol.

For the next 20 minutes, the coach recommends devoting to reflections and notes, drawing up a list of gratitudes or considering a new angle for your values and intentions.

The last 20 minutes he calls us to devote to learning, adding to the "holy hour" an exercise with a mirror. Robin says: "Laugh for 5 minutes every morning. During laughter, the nervous system and brain receive impulses that have a beneficial effect on their work and the entire body".

The ritual of morning self-improvement from Hal Elrod is aimed at making every revival as exciting as the morning before the most pleasant events: a holiday or a long-awaited journey. Expecting an event that will fulfil you with happiness energizes, regardless of the amount of sleep you got the night before. This plan is aimed at recreating the feeling of anticipating a miracle on a physiological level and consists of 6 points:

1. Meditation in silence with concentration on the breath (5 minutes).

2. Affirmations (5 minutes).

3. Visualizations (5 minutes).

4. Physical exercises (20 minutes).

5. Writing (5-10 minutes of recording insights and goals).

6. Reading at least 10 pages of a book about personal growth or professional development (20 minutes).

The author himself devotes an entire hour to this program, but that is not necessary - all actions can be reduced up to a minute. It is important for the self-improvement ritual to become a habit, which according to Hal, is formed in 30 days.

Cheryl goes to bed not later than 22:00, and by 7:00 am she's already at the office. Prior to that, she has time to sort through emails, train at her home gym and to drop the kids off at school. This woman does not need a lot of conditions to set herself up for a productive day, you can see this by reading her book "Lean In: Women, Work, and the Will to Lead".

The famous motivator Tony Robbins sleeps only 3-5 hours and starts the day with a priming (complex of rituals) lasting 10-18 minutes. He is sure that if one does not have 10 minutes to dedicate to himself - he has no life.

1. 30 cycles of respiration kapalabhati.
2. Gratitudes for the three things that already exist in your life. One of them should be very simple, for example, the sensation of the wind blowing on the skin or the smiles of your loved ones.
3. Visualize the results and successes that you plan to achieve in the next 6-12 months. They should be the 3 goals that you are committed to now.

Arianna Huffington, the chief editor of the Huffington Post, once fainted from exhaustion, breaking her cheekbone and severely breaking her brow. Later she began to re-discover the value of taking care of herself, inventing her own traditions associated with the night cycle of life.

Ariana now calls herself a "sleep evangelist" and considers one of her most useful habits the ability to wake up naturally, without an alarm clock. After the ascent, she dedicates 20-30 minutes to meditation, then 30 minutes to saikling and completes the "morning circle" with 5-10 minutes of yoga or stretching. And if on weekdays this business-woman answers emails on her stationary bicycle, on weekends she increases the time of meditation and morning workout without a phone.

The doctor (obstetrician-genicologist) Christian Northrup believes that our state of mind directly affects the ability to be cheerful. Her simple morning ritual is to stand in front of a mirror, looking directly into her eyes and say: "I love you. I really love you", and then watch her thoughts and feelings.

"It is likely", says Christian, "that thoughts like 'Are you kidding me? You have cellulite, here are the goose paws, I think it's time to try Botox out' arise". Do not give up and keep on telling yourself, "I love you. I really love you". The doctor assures that the changes that occur after the constant practice of this exercise are scientifically grounded: "You will re-program your body, your brain, and this becomes your reality."

At 25, Gabrielle suffered from drug addiction. 10 years later, she is on the Forbes list of women who are "most successfully using social networks to promote their ideas." Now Bernstein tops the list  of The New York Times best-selling authors, whose names can't be ignored: "The Universe Has Your Back", "Miracles Now" and "Judgment Detox". In each of them there is a call: "Take for yourself the rule of thinking about yourself differently and try to realize happiness right after awakening."

In the morning with her eyes closed, Gabrielle prays and asks "What kind of miracles has God prepared for me today?". According to her, this helps her get out of the constant cycle of thoughts "What should I do?" Or "How can I solve this problem?". Later, Gabrielle pronounces her daily affirmations, which she previously chose and wrote down as the title of her alarm.

Her breakfast starts with a glass of warm water with lemon, she later eats something full of hard carbohydrates, adds some healthy fats and only then drinks tea or coffee. This is the exact order she follows, because caffeine on an empty stomach increases the levels of cortisol (a stress hormone).

As soon as she opens her eyes, Julia reaches for a notebook and pen to write her three pages. After that, she goes to breakfast and returns to those ideas that she wrote in her first moments of wakefulness. "Walk the dog, change your underwear, pray, write the foreword to the book ...". According to Cameron, her pages help her to set the GOD - the good orderly direction of the day. She leaves her physical exercises for the afternoon, giving preference to hiking.

The writer and essayist Pico Ivera, who is well acquainted with Dalai Lama XIV, tells how His Holiness rises at 3:30 am and spends the first 4 hours in meditation, thinking of how he can help the world. In this morning ritual one can see the aspect of Buddhism, which the American religious scholar Joseph Combell calls "a joyful participation in the tribulation of the world."

Even during meditation, the Dalai Lama remains included in reality, occasionally listening to news (he prefers Voice of America or the BBC). "Study the world carefully to disassemble its laws, and then look at what can and can not be done for the world within the framework of these laws," the teacher recommends. This practice differs significantly from the rituals mentioned above, where one of the key messages is a "positive attitude" and concentration on yourself. Here, your personal elation remains minor in comparison to your contribution to all living beings.

Try to bring different rituals in to your life, vary its components and make up your own #NoDramaWomen routine. Sooner or later you will find something that will charge you at 200% in the first moments of the morning.

Polina Tsvetkova, psychologist and Gestalt-therapist