"Goiz ohera eta goiz jaikitzeak gizon bat osasuntsu, aberats eta jakintsu bihurtzen du" - Ben Franklin, ospetsua
"Ez jarri konfiantza altxatze goiztiarretik lortuko diren onuretan, Franklin maiteak adierazitakoaren arabera..." - Mark Twain
Duela gutxi, Rob irakurleak egunero goizeko 4:30etan esnatzeko ohiturari buruz galdetu zidan eta goiz jaitzeak osasunerako onurei buruz idazteko eskatu zidan, galdera bikaina iruditu zitzaidan. Zoritxarrez, ez dago ezagutzen dudanik.
Hala ere, beste onura handi asko daude.
Orain, esango dizut gau-hontza bazara, eta horrek balio dizula, oso ona iruditzen zait. Ez dago aldatzeko arrazoirik, batez ere horrekin pozik bazaude. Baina niretzat, gau hontza izatetik goiz goiztiar izatera pasatzea (eta bai, posible da) jainkozko opari bat izan da. Hainbeste modutan lagundu dit, ez nuke inoiz itzuliko. Hona hemen batzuk:
1. Agurtu eguna . Maite dut jaiki ahal izatea eta egun berri zoragarri bat agurtzea. Goizeko erritual bat sortzea proposatzen dut, zure bedeinkapenengatik eskerrak ematea barne. Dalai Lamak inspiratuta nago, eta esan zuen: "Egunero, pentsatu esnatzen zaren bitartean, "gaur zorionekoa naiz esnatu izanagatik, bizirik nago, giza bizitza preziatua dut, ez dut alferrik galduko. Nire energia guztiak erabiliko ditut neure burua garatzeko, nire bihotza besteengana zabaltzeko, argitasuna lortzeko, ez naiz beste guztien onurarako pentsatuko, ez naiz onurarako joango haserretuta edo besteengan gaizki pentsatzen, ahal dudan neurrian besteei mesede egingo diet».
2. Hasiera harrigarria . Eguna ohetik jauzi egiten hasten nintzen, ohi bezala berandu, eta presaka ni eta haurrak prestatzera, eta presaka eskolara utzi eta berandu lanera etortzeko. Lanean sartuko nintzateke, zimurtuta eta ia esna, makurtuta eta beste guztien atzean. Ez da hasiera bikaina zure eguna. Orain, goizeko erritual berritzaile bat daukat, 8:00ak baino lehen gauza asko egin ditut, nire seme-alabak goiz dira eta ni ere bai, eta beste guztiak lanera sartzen direnerako, aurretik hasi naiz. Ez dago eguna hasteko modu hoberik goiz esnatzea baino, nire esperientziaren arabera.
3. Lasaitasuna . Ez umerik oihurik, ez haurtxorik negarrik, ez futboleko pilotarik, ez autorik, ez telebista zaratarik. Goizeko orduak oso lasaiak dira, hain lasaiak. Nire eguneko ordurik gogokoena da. Benetan gozatzen dut bake garai hura, nire buruarentzat, pentsa dezakedanean, irakurtzen dudanean, arnasa hartzen dudanean.
4. Egunsentia . Berandu esnatzen diren pertsonek naturaren balentria handienetako bat galdu egiten dute, egunero estereoikuspen osoz errepikatzen dena: eguzkiaren irteera. Maite dut eguna poliki-poliki nola argitzen den, gauerdiko urdina urdin argiago bihurtzen denean, kolore distiratsuak zeruan sartzen hasten direnean, natura kolore ikaragarriz margotzen denean. Denbora horretan goiz-goizean korrika egitea gustatzen zait, eta zerura begiratzen dut korrika egiten dudan bitartean eta munduari esaten diot: "Ze egun zoragarria!" Benetan. Benetan hori egiten dut. Corny, badakit.
5. Gosaria . Goiz jaiki eta gosaltzeko denbora izango duzu. Eguneko otordurik garrantzitsuenetako bat dela esan didate. Gosaldu gabe, zure gorputza ketan dabil harik eta harik eta harik eta harik eta harik eta harik eta harik eta aurkitu dezakezun gauza ez-osasungarria jaten duzun arte. Zenbat eta gantz eta azukreago , orduan eta hobeagoa . Baina gosaldu, eta asetuta zaude gerora arte. Gainera, nire liburua irakurtzen ari zaren bitartean gosaltzea eta kafea edatea goizean lasai-lasai lanera bidean edo zure mahaian zerbait zapaltzea baino atseginagoa da.
6.Ariketa . Goizean goizez gain beste ordu batzuk ere badaude ariketa egiteko, noski, baina ikusi dut lanaren ondoren ariketa fisikoa egitea ere oso atsegina den arren, bertan behera uzteko aukera ere badagoela beste gauza batzuengatik. Goizeko ariketa ez da ia inoiz bertan behera uzten.
7.Produktibitatea . Goizeak, niretzat behintzat, eguneko unerik emankorrenak dira. Goizean idaztea gustatzen zait, distrakziorik ez dagoenean, nire posta elektronikoa edo blogaren estatistikak egiaztatu aurretik. Goizean lanean hasita askoz gehiago egiten dut. Gero, arratsaldea bueltatzen denean, ez dut lanik egin behar, eta familiarekin pasa dezaket.
8. Golaren denbora . Helburuak dituzu? Beno, beharko zenuke. Eta ez dago haiek berrikusi eta planifikatzeko eta zure helburuko zereginak egiteko lehen gauza baino denbora hoberik. Aste honetan bete nahi duzun helburu bat izan beharko zenuke . Eta goizero erabaki beharko zenuke gaur zer gauza bat egin dezakezun helburu horretara aurrera egiteko. Eta gero, ahal bada, egin ezazu hori goizean.
9. Joan-etorriak . Inori ez zaio gustatzen puntako orduko trafikoa, Big Oil izan ezik . Joan goiz joan, eta trafikoa askoz arinagoa da, eta azkarrago hasten zara lanera, eta horrela denbora gehiago aurreztuko duzu. Edo hobeto esanda, joan-etorria bizikletaz . (Edo are hobeto, etxetik lan egin .)
10. Hitzorduak . Askoz errazagoa da hitzordua goiztiar horiek garaiz egitea goiz jaikiz gero. Hitzordu horietara berandu agertzea seinale txarra da ezagutzen ari zaren pertsonarentzat. Goiz agertzeak harrituko ditu. Gainera, prestatzeko denbora izango duzu.
Nola bihurtu goiztiarra
* Ez egin aldaketa zorrotzak . Hasi poliki-poliki, ohi baino 15-30 minutu lehenago esnatu. Egun batzuk horretara ohitu. Ondoren, moztu beste 15 minutu. Egin hau pixkanaka-pixkanaka zure helburuko ordura iritsi arte.
* Utzi zure buruari lehenago lo egiten . Baliteke berandu egotera ohituta egotea, agian telebista ikusten edo Interneten nabigatzen. Baina ohitura honekin jarraitzen baduzu, lehenago altxatzen saiatzen zaren bitartean, lehenago edo beranduago emango du. Eta goiz altxatzeak ematen badu, orduan erori eta berandu lo egingo duzu eta berriro hasi beharko duzu. Gomendatzen dizut ohera joatea, lo egingo duzula uste ez baduzu ere, eta irakurtzea ohean zaudela . Benetan nekatuta bazaude, baliteke uste baino askoz lehenago lokartzea.
* Jarri iratzargailua zure ohetik urrun . Zure ohe ondoan badago, itzali edo errepikatu sakatuko duzu. Ez sakatu inoiz errepikatu. Zure ohetik urrun badago, ohetik altxatu behar zara itzaltzeko. Ordurako, zuek. Orain zutik geratzea besterik ez duzu egin behar.
* Irten logelatik alarma itzali bezain pronto . Ez utzi zeure buruari ohera itzultzea arrazionalizatzen. Behartu zeure burua gelatik irtetera. Nire ohitura komunera estropezu egin eta txiza egitea da. Hori egin eta komunera bota eta eskuak garbitu eta ispiluan nire katilu itsusiari begiratu orduko, nahikoa esna nago egunari aurre egiteko.
* Ez arrazionalizatu . Zure garunari goiz jaikitzeko hitz egiten uzten badiozu, ez duzu inoiz egingo. Ez jarri ohean itzultzea aukera bat.
* Arrazoi ona izan . Ezarri zerbait garrantzitsua den goizean goiz egiteko. Arrazoi honek jaikitzera bultzatuko zaitu. Goizean idaztea gustatzen zait, hori da nire arrazoia. Gainera, hori amaitzen dudanean, zure iruzkin guztiak irakurtzea gustatzen zait!
* Egin sari goiz esnatzea . Bai, badirudi hasieran zerbait gogorra egitera behartzen ari zarela, baina atsegina egiten baduzu, laster goiz esnatuko zara. Sari on bat kafe edo te bero bat egitea eta liburu bat irakurtzea da. Beste sari batzuk gosaltzeko (batak! ñam!) edo egunsentia ikustea edo gogoeta egitea izan daitezke. Aurkitu zuretzako atsegina den zerbait, eta utzi zure buruari hori egiteko zure goizeko errutinaren parte gisa.
* Aprobetxatu luzapen hori guztia . Ez esnatu ordu bat edo bi goiz zure blogak irakurtzeko, zure helburu nagusia hori ez bada behintzat. Ez esnatu goiz eta galdu denbora gehigarri hori. Hasi saltoa zure eguna! Denbora hori erabiltzea gustatzen zait nire seme-alaben bazkariak prestatzen, gainerako egunaren plangintzan (nire MITak ezartzen ditudanean ), ariketa fisikoa egiten edo meditatzen eta irakurtzen hasteko. 6:30ak bueltatzen direnerako, jende askok baino gehiago egin dut egun osoan.
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I like your text and find it very inspiring.
But I am wondering about the following:
I really need to get enough sleep since I
am no use for anything if I didnt. So how would
I (or better: how are you) adapt this "system"
of rising early and going to bed early if I want
to go out or spend an evening with friends
and I cannot get enough sleep by going
to bed early. Skip the routine?
What are your ideas or deals with this?
Thanks for sharing the article. =)
Im awake at 04.30 or 05.00 almost every day after downloading the Alarmy (Sleep If U Can) app
I have been wanting to start an early morning routine for a while now. I have no problem going to bed early. My problem is that I *really* love to sleep. I love being in bed. And I'm thankful for the fact that I feel that I have really restful sleep. BUT! I have a *really* hard time getting out of bed early enough to do these things that I so desperately want to do (exercise, meditate, coffee, and writing.) My brain is very convincing in the morning to stay in bed. But I know from the few times I've managed to wake up that early, I really enjoyed my morning and was able to do many of the things I can't seem to find time for otherwise, all before 7AM!
My question to the author is: do you "sleep in" on the weekends?
I'm also open for other suggestions/tricks to get myself up in the mornings and tuning out that voice that convinces me that I should get back in bed :)
Affirming article. I wake at 5 - 5. 30 I considered this a 'problem' & try to go back to bed to sleep more. I love to watch the sun rise. It is great to hear from other early risers & realise it is actually a privilege. It started when I was writing my book. I shall think of this universal community and salute it.
5:00am! Ha! I'm afraid I can n t tt nonssencZZZZZZZZZZZZZZzzzzzzzzzzzzz................x
great article..enjoy every second of your life
Sleep in the night and live in the light is my motto. I love to get up early seeing Venus is a good symbol to start the day. Hearing the bird song is especially precious but the silence is my most blissful time. x
Thank you for this. I always try to be an early riser, but I fall back into the habit of staying up late and then I'm too tired in the morning! Thanks for the inspiration, I'm going to take up your suggestions and give it another go!
Just loved the early rising article. It's something I was taught to do years ago and one of the most important things in my spiritual journey, I rise at 6 - regardless of what might have happened the night before - get out of bed to make a cup of coffee - read something devotional - head for the beach at 7 when I swim - winter or summer - meditate after a shower and am ready for the day.
sounds promising... what's an MIT?
Amazing article....
This is a great article! Very inspiring and I look forward to being more of a morning bird. My obstacle I've run into is that my boyfriend likes to stay up late or party on the weekends a lot. I would love to be social, but I'd rather be up in the early morning hours to enjoy life, sober. I fear that me waking up early will disconnect me from my friends and boyfriend. But I do want to enjoy life more and find that waking up early to meditate and get some personal work done, writing my book, load of laundry, whatever would be so enjoyable. Any thoughts on this? were you a morning riser before your children? I feel that I'll have to wait until I'm older to be a morning person... advice? :)
Thank you!!
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I just wanted to share this report to you guys which i had come across :D
I am a night bird however, whenever I get up rearly in the morning, I absolutely love it! I love the sunrise and the chirping of the birds and the stillness of the world! I treasure the silence around me. It's breathtaking!
I would like to make it a habit but it's so hard because I will practice it for couple of days but then I fall back into staying up late and only because nights are so so quiet and calm and peaceful that I again enjoy the silence.
Also, how can I solve my problem of wanting to take a nap in the afternoon if I wake up like 5 or 6 in the morning? Anyone has any suggestions? Thank you!
I really, really want to practice this religiously and I feel so frustrated.
I feel the same way about ending the day in peace and quiet. I enjoy the night hours, with no responsibility to fulfill, other than drifting off to sleep after a full night of reading and contemplation. . .
When do you sleep to be able to wake up at 4.30? Does the sleep time ever vary? How do you manage that? Do you feel guilty on random days you don't follow through on this? Or are there no random days?
I find the end time is harder to be disciplined and 'that' affects the wake up time SEVERELY. I need 8 hours so no matter what I have been trying for almost 2 months now, my wake-up time doesn't move - always between 8 and 8.30 (several of the HOW TOs I have tried - some still to go). N i want to make 6am a habit. Any suggestions on this?
It is my karma to live with cheerful early risers. They start talking to me as soon as they see that I am ambulatory. This never ends well. However, I would like to try rising with the sun so I can enjoy hearing the birds as they wake and perhaps catch a glimpse of a retreating deer or coyote. I can see that getting up early when I don't HAVE TO might offer me some mental, physical, and spiritual benefits. . . as long as I can keep the blabbermouths at bay.
I enjoyed the article and will begin to practice this method right away.
YESSSS!!! i needed this ,,, i live in toronto, feb 5, we have i'm guesstimating 9 1/2 of daylight, it is toooo easy for me to stay in bed longer when it is dark, too easy, sooo, i'm biting the bullet and making a public commitment ,to pull those blankets/downfilled comforters back, step on the cold,hard floor and stand up like a true "CANUCK' and start my day on my terms !!
100% agreeing with this article. I have been doing the same for the last one year and my experience is the same. Worth following in our daily life.
Great article! When do you go to bed?!
I am up at 5 every morning. For me it's 30 minutes of meditation and devotions. I always end my meditation with compassion for everyone I will see during the day including challenging people. Many blessings to those who follow the early morning path.
This is a great subject.its something of great value.i love this article and its really very important to rise early and possess you day right away.if you can first pray early,it would be even greater.Nothing can stand your way when you rise early and plan your day fast.!!!!
I am up at 5 every morning. after a quick clean up it is on to the cushion for 40 minutes of meditation. I always end my meditation with compassion for myself and then everyone I will see during the day including challenging people. Off to the gym at 6 and at work by 7:30 with a calm train commute on days I don't need my car. Some days I can see dolphins and deer on the same train ride. I can prepare for the day at the office calmly. Ironically now that my kids are grown I am in bed as early as they were at there youngest! My sangha meets at 7AM Saturdays and Tuesdays so I am more than ready for the lessons my teacher offers. Many blessings to those who follow the early morning path.
Quite interesting article mentioning Dalaylama, Zens and the like; however, it comes too short neglecting an element of tremendous importance. It is the religion of Islam. Muslims pray five times a day. One of these prayers is performed at dawn.The time a person gets up from bed, does his ablution and heads for the mosque all are acts that aim at one and only one single thing which is to foster a willfull-spirited believer enjoying the bliss, the health benefits of waking up at the peep of the day. Muslim were told about these things 1433 years ago through their prophets . So striking that every recent finding regarding health, life, scientific probes,human destiny seem to go in line with the religion of Islam. Worth-scrutuny,doesn't it?
On Early to rise, there is a old saying ' Early to bed and early to rise makes a man healthy, wealthy and wise'
let's see how I can achieve my goal,i m gonna start from tonite itself.
Kousik Bose
I am a night bird and tried several times early rising. The days I succeeded I really enjoyed the beautiful sunrise, chirping birds, better mood through the day, et all. However I failed to maintain it. Now after going through your write up I have decided to implement it from today itself and it is a commitment I am making it you. Thanks.
Enjoyed this article until I read that looking at that ugly mug in the mirror; then I questioned the appreciation of the beautiful face bestowed upon you by Grace. That comes first. Inner acknowledgment of the Spirit within and all its glorious handiwork through us in the outer.
I have always noticed that early risers were more cheerful. Who doesn't enjoy a cheerful, optimistic person?
Enjoy your day!
I get up just before the sunrise, and I love it. But using alarm clocks has known health risks. I suggest tweaking the diet, bed time and other physiological tools rather than alarm clocks. Asking someone who lives with you to wake you up gently is the best, though. Some animals can do the task well, too.