It’s been about a decade since I began my study and practice of intentionality, which includes waking up early to get the most out of my day. This morning, as I sat coffee in hand, I started making mental notes so I could share what could be one of the most impactful mornings of my life.

I sat comfortably, positioned directly in the path of the rising sun, long before the rest of the farm was awake. I planted my bare feet directly onto the ground and pressed “start” on my Merlin Bird ID app (which is the best app for your smart phone!)

I breathed in the stillness, the quietness, and cleared my mind.

“I’m here,” I thought to myself in rhythm with my breathing, soaking in the sound of nature, stilling my soul.

Eventually, the sun peaked over the treetops and Mother Nature’s symphony began.

The stark croak of a crow was joined with the gentle, yet distinctive call of the purple martin. Songs within songs, the wild birds rejoiced at the rising of the sun. Somewhere in the distance a cow mooed, and a rooster crowed.

[Did You Know: The sounds of nature are often called “Green Noise.” Green noise has been shown to promote relaxation and reduce stress levels by activating the parasympathetic nervous system. Additionally, green noise can enhance cognitive functions like focus and concentration, potentially by creating a steady auditory environment that masks distracting sounds and allows the brain to process information more efficiently.]

Nearly an hour, and 21 identified birds later (full list below), I could feel the heat of the early morning sun and a gentle breeze on my skin, I opened my eyes.

The grass all around me seemed to be dancing, eager to be in the sun again. I made the sudden realization that everything, even the plants, were grateful for another day.

So should I be. I was recharged.

Revitalized. Restored. Renewed.

I finished the rest of my morning routine and sat down in front of my computer to pen this article. I immediately thought of one of my favorite quotes.

"Should we experience a sudden loss of cabin pressure, masks will drop from the ceiling above you. Secure your own mask first before assisting others.” – Flight Attendants

Just as in an airline emergency, you must first attend to your own well-being to be truly capable of supporting those around you.

By prioritizing your selfcare, you ensure that you have the energy, clarity, and emotional stability to not only perform at your best but also to be a source of strength and support for others in your personal and professional life.

The Ripple Effect: How Prioritizing Self-Care Transforms Your Life and Work

Taking the time each morning to be present, to remove yourself from the hustle and bustle of daily life, to not be in a rush, and to not be actively needed by anyone other than yourself, have all been shown to significantly reduce levels of cortisol, the body's primary stress hormone.

When we engage in activities that promote relaxation and mindfulness, such as meditation, deep breathing, or yoga, our parasympathetic nervous system is activated, which helps to counteract the stress response. This activation leads to a decrease in cortisol production, thereby reducing overall stress levels.

Plus, there are other benefits to mindfulness:

Cognitive Restoration: Regular recharging, such as through meditation, helps restore cognitive functions like attention, focus, and decision-making. This mental reset is crucial for maintaining high performance in both personal and professional spheres.
Stress Reduction and Emotional Regulation: Taking time to prioritize selfcare significantly reduces stress levels and improves emotional regulation. This leads to better resilience in facing daily challenges and helps maintain a more positive outlook, which is essential for long-term well-being and success.
Enhanced Productivity and Creativity: Counterintuitively, taking time to slow down and clear your mind boosts overall productivity and creativity. It allows the brain to process information, make new connections, and approach problems from fresh perspectives, leading to more innovative solutions and efficient work output.

But where do you start? Simple.

Tomorrow morning, spend 10-minutes sitting quietly outside. If you find it difficult (which, if I’m honest, I did too!) Download one of the apps below and listen to a guided meditation.

Insight Timer: Offers over 100,000 guided meditations, sleep music tracks, and talks led by top experts. Available for iOS and Android.
Smiling Mind: A not-for-profit app featuring hundreds of meditations organized into structured programs. Available for iOS, Android, and web.
UCLA Mindful: Provides a variety of mindfulness meditations developed by the UCLA Mindful Awareness Research Center. Available for iOS and Android.
Healthy Minds Program: Combines neuroscience, contemplative traditions, and skill-based learning to improve well-being. Available for iOS and Android.
Mindfulness Coach: Developed by the U.S. Department of Veterans Affairs, this app offers mindfulness training to help manage stress. Available for iOS and Android.

·

Then, report back! Let me know how it went.

To your recharged mind and revitalization,

Josh

P.S. As promised, here are the list of birds that serenaded me this morning.

American Crow
Purple Martin
Blue Jay
Northern Cardinal
Eastern Bluebird
Tufted Titmouse
Carolina Wren
Red-winged Blackbird
Carolina Chickadee
Eastern Meadowlark
Northern Mockingbird
- He also pretended to be…
  - Red-shouldered Hawk
  - Eastern Kingbird