What Monks Can Teach Us About Morning Anxiety: 8 Rituals to Ease Your Mind

Monks—especially those who practice mindfulness, meditation, and detachment—have a beautiful way of approaching anxiety with grace and simplicity. Here are 8 monk-inspired tactics to decrease your morning anxiety and start the day with more peace and intention:

1. Wake Up with Stillness, Not Scrolling

Before grabbing your phone, give yourself a few minutes of silence. Monks often start their day in stillness to allow the mind to settle. You don’t need a full meditation—just take a moment to breathe, stretch, and be. Let your mind wake up naturally before feeding it outside noise.

2. Breathe Like It Matters—Because It Does

Try this simple breathing technique: inhale for 4 counts, hold for 4, exhale for 6. Repeat 5 times. It calms your nervous system and lowers cortisol. Monks have practiced breath control (pranayama) for centuries as a way to regulate emotions and cultivate presence.

3. Chant or Repeat a Mantra

You don’t need to sit in a temple to benefit from a mantra. Pick a calming phrase like “I am safe,” “I am here,” or “Let it be.” Repeat it while brushing your teeth or making tea. The repetition anchors your mind and gives it a break from anxious spirals.

4. Drink Your Morning Like a Ritual

Instead of chugging coffee in a rush, drink your tea or coffee mindfully. Feel the warmth, notice the smell, taste each sip. Monks turn everyday actions into acts of mindfulness. This brings your awareness into the present and slows the morning chaos.

5. Visualize, Don’t Catastrophize

Monks often begin their day with loving-kindness or intention-setting visualizations. Instead of running through worst-case scenarios, gently guide your mind to imagine a peaceful day: clear communication, gentle interactions, moments of joy. Let your nervous system believe that good things are coming.

6. Move with Compassion

Instead of rushing into your to-do list, move your body slowly and intentionally. Light stretching, a few yoga poses, or a mindful walk can help discharge nervous energy. Monks view the body as a sacred vessel—not a machine—so treat it with respect.

7. Limit Stimulation (aka, Don’t Overload Before 9am)

Avoid checking emails, texts, or news right after waking up. Monks protect their mental space—especially in the morning. What you consume early sets the tone for your day. Keep your input calm, minimal, and intentional.

8. Accept, Don’t Resist the Anxiety

Monks teach us that suffering increases when we resist what is. If you feel anxious, say to yourself, “This is anxiety. I am feeling it now. It’s allowed to be here.” Accepting the emotion paradoxically softens its grip. It’s not weakness—it’s wisdom.

You don’t have to live in a monastery to have a monk-like morning. What monks really do is slow down, observe, and treat each moment as sacred. And that’s something we all have access to—right here, right now.

If you want, I can turn this into a checklist or morning flow to keep on your phone or mirror. Just say the word.

From Jack