5 Morning Rituals to Upgrade Yourself!

#1: Cold shower

In a 2016 study, 3018 healthy participants between the ages of 18 and 65 were asked to take a hot to cold contrast shower for 30 consecutive days, with the cold shower lasting either 30, 60, or 90 seconds. Seventy-nine percent of the group finished the 30 days, and 64 percent of them continued with cold showers after the 30 days. The results showed a 29 percent reduction in absence from work due to sickness—suggesting that a hot to cold shower may support a healthier immune system response. (1)

How-To:

At the end of the shower, gradually turn down the hot water and increase the cold.

First, cold shower your hands and feet. Slowly move to your torso into the cold water, and then to your head. Massage each body part the best you can as you immerse yourself in the cold shower. There is no need to shock your body.

The technique of contrast bathing from hot to cold is not only the most comfortable but seems to be the most scientifically-backed approach to cold bathing. (2)

#2: DeROSE Method techniques training

The DeROSE Method offers diverse levels of mindfulness practices to enhance quality of life, well-being and performance in all aspects of life. Progressively, at the pace and depth aligned with the student’s objectives and interest, the teacher will provide more comprehensive techniques and concepts. Our technical programs are structured to produce a multi-dimensional synergistic process (forgive me for the jargon), essentially this means each layer of our technical practice contributes to achieving better overall performance of the human system, the collection of individual parts and the whole as a unit.

When you begin practicing the technical aspect of our method, you’ll start with a mindfulness practice that trains breathing and body techniques that develop a fundamental skills, bidirectional feedback and integration between high- and low-level brain networks and facilitate perception processes, including the traditional five senses, as well as the lesser-known perceptions such as proprioception, interoception, which is a lesser-known sense that helps you understand and feel what’s going on inside your body.(3) Going beyond the interests of health, the quality, or lack thereof, of internal body signals have been shown to impact behavior and emotions (4).

#3: Go to a brain gym to be a better human

Studies have shown that training the brain with practices like meditation can change the brain’s physical structure. The latest research also backs up what our teachers and practitioners have been saying for years, which is that these changes make us more resilient to everyday pressures, promote optimal brain chemistry, and even make us more compassionate with people and nature. You’ve got this one covered by doing the DeROSE Method meditation challenge.

#4: Have a DeROSE Chai

DeROSE Chai is made from a combination of fresh ginger root, cardamom, cinnamon with a little black tea and sugar.

Ingredients to make a liter of chai

  • half a liter of water

  • ½ cup grated fresh ginger

  • five cardamom pods

  • two cinnamon sticks

  • three tablespoons of orange-pekoe black tea leaves

  • 4-5 tablespoons sugar

  • half a liter of milk

Preparation
Start by adding the grated ginger, ground cardamom and cinnamon sticks to the water and boiling softly for about 3 minutes.
Add the milk, sugar and heat the concoction just before the boiling point.
Turn off the heat, add the black tea and let it steep for no less than 2 minutes and no more than 5 minutes.
Finally, strain and serve this wonderful chai, liquid gold!

Why chai tea?

Ginger has been shown to improve stomach performance, reduce inflammation, strengthen immunity, reduce nausea, and improve blood circulation.

Animal studies have shown that cinnamon, one of the main ingredients in chai tea, may lower blood pressure (5, 6). In some individuals, cinnamon has been shown to help reduce the levels of total cholesterol, “bad” LDL cholesterol and triglycerides by up to 30% (7). Most studies used doses of 1–6 grams of cinnamon per day, which is generally more than you’d find in your typical cup of chai tea. Cardamom has antibacterial properties that appear to help prevent digestive issues caused by bacterial infections. Research also shows that compounds found in the type of black tea used to make chai may promote fat breakdown and help reduce the number of calories your body absorbs from foods (8).

#5: 5MJ (five-minute journaling - mind sweep)

Journaling can help you improve your quality of life in many ways. For instance, it can help you declutter your mind, cultivate your curiosity and allow you to connect positive moments and emotions more often. It also helps you reflect on your day and create opportunities to celebrate the wins and some of the things that could be improved on the following days. It is truly a time to connect with yourself for only five minutes a day!

On the next page, we have included a short suggested journaling format to use during your 21-day meditation challenge. You can modify them as you please, the most important thing is to keep a consistent journaling habit every day. You can also get in the habit of reviewing your journal entries once a week. It can be a very pleasurable experience to celebrate your accomplishments.

Meditation notes:

What is your state before the meditation?

Rate your meditation experience today from 1 (scattered) - 10 (deep focus)? Stick to the first number that comes to mind.

Do you notice a difference in yourself before and after the meditation?

1 ............................................................................................................................................................................................................................................

2 ............................................................................................................................................................................................................................................

3 ............................................................................................................................................................................................................................................


Morning notes:

I am grateful for . . .

1 .................................................................................................

2 ................................................................................................

3 ................................................................................................

What would make today great?

1 ............................................................................................................................................................................................................................................

2 ............................................................................................................................................................................................................................................

3 ............................................................................................................................................................................................................................................


Daily affirmations:  

(a) I want to be, (b) I am becoming or (c) I am. . .

1 ............................................................................................................................................................................................................................................

2 ............................................................................................................................................................................................................................................

3 ............................................................................................................................................................................................................................................

Night notes:

How could I have made today better?

1 ............................................................................................................................................................................................................................................

2 ............................................................................................................................................................................................................................................

3 ............................................................................................................................................................................................................................................

Invite your friends to join the challenge!

Share with this life-changing experience with

your friends, family or co-workers.

29.00
Quantity:
Add To Cart