"Agri gulēt un agri celties padara cilvēku veselīgu, turīgu un gudru." - Ben Franklin, slavens
“Neuzticieties priekšrocībām, ko gūst no agrīnas celšanās, kā to norādīja iemīļotais Frenklins…” - Marks Tvens
Nesen lasītājs Robs man jautāja par manu ieradumu katru dienu pamosties pulksten 4:30 un lūdza uzrakstīt par priekšrocībām veselībai, ko sniedz agra celšanās, un tas, manuprāt, bija lielisks jautājums. Diemžēl tādas man nav zināmas.
Tomēr ir daudz citu lielisku priekšrocību.
Vispirms ļaujiet man teikt, ka, ja jūs esat nakts pūce un tas jums der, es domāju, ka tas ir lieliski. Nav iemesla mainīties, it īpaši, ja esat ar to apmierināts. Bet man pāriet no naktspūces uz agru cēlāju (un jā, tas ir iespējams) ir bijusi nelaime. Tas man ir palīdzējis tik daudzos veidos, ka es nekad neatgrieztos. Šeit ir tikai daži:
1. Apsveicam dienu . Man patīk, ka varu piecelties un sveikt brīnišķīgā jaunā dienā. Es iesaku izveidot rīta rituālu, kas ietver pateicību par jūsu svētībām. Mani iedvesmo Dalailama, kurš teica: "Ikdienā, pamostoties, domājiet: "Šodien man ir paveicies, ka esmu pamodies, esmu dzīvs, man ir dārga cilvēka dzīve, es to netērēšu. Es izmantošu visus savus spēkus, lai attīstītu sevi, paplašinātu savu sirdi uz citiem, lai sasniegtu visu domu, lai es būtu apgaismība, lai citi Es netaisos dusmoties vai nedomāt par citiem sliktu, es gūšu citiem labumu, cik vien varu.
2. Pārsteidzošs sākums . Es mēdzu sākt savu dienu, izlecot no gultas, vēlu, kā parasti, un steidzos sagatavot sevi un bērnus, kā arī steidzos izlaist viņus uz skolu un vēlu ienākt darbā. Es ietu darbā, izskatoties saburzīta un tikko pamodusies, kašķīga un aiz muguras visiem pārējiem. Nav lielisks jūsu dienas sākums. Tagad man ir atjaunojošs rīta rituāls, esmu paveicis tik daudz pirms astoņiem no rīta, mani bērni ir agri, un es arī, un līdz brīdim, kad visi pārējie sāk strādāt, es jau esmu guvis panākumus. Mana pieredze liecina, ka nav labāka veida, kā sākt savu dienu, kā agri pamosties.
3. Klusums . Nekliedz bērni, neraud bērni, ne futbola bumbas, ne automašīnas, ne televīzijas trokšņi. Agrās rīta stundas ir tik mierīgas, tik klusas. Tas ir mans mīļākais diennakts laiks. Es patiesi izbaudu to miera laiku, to laiku sev, kad varu domāt, kad varu lasīt, kad varu elpot.
4. Saullēkts . Cilvēki, kuri pamostas vēlu, palaiž garām vienu no lielākajiem dabas varoņdarbiem, kas katru dienu tiek atkārtots pilnā stereovīzijā – saules lēktu. Man patīk, kā diena pamazām kļūst gaišāka, kad pusnakts zilā krāsa kļūst gaišāka zilā krāsā, kad debesīs sāk smelties spožas krāsas, kad daba ir krāsota neticamās krāsās. Man patīk šajā laikā skriet agrā rīta skrējienā, un skrienot es skatos debesīs un saku pasaulei: “Cik brīnišķīga diena!” Tiešām. Es tiešām tā daru. Korny, es zinu.
5. Brokastis . Celies agri, un tev tiešām ir laiks brokastīm. Man saka, ka tā ir viena no svarīgākajām ēdienreizēm dienā. Bez brokastīm jūsu ķermenis strādā ar izgarojumiem, līdz pusdienlaikā esat tik izsalcis, ka ēdat visu, ko vien varat atrast. Jo treknāks un cukurāks , jo labāk . Bet paēd brokastis, un būsi paēdis līdz vēlākam laikam. Turklāt ēst brokastis, lasot manu grāmatu un dzerot kafiju klusumā no rīta, ir daudz patīkamāk nekā kaut ko nolikt šallē pa ceļam uz darbu vai pie rakstāmgalda.
6.Vingrošana . Protams, ir arī citi vingrošanas laiki, izņemot agru rītu, taču esmu atklājis, ka, lai arī vingrošana uzreiz pēc darba ir ļoti patīkama, tā var tikt atcelta arī citu notikumu dēļ. Rīta vingrošana praktiski nekad netiek atcelta.
7.Produktivitāte . Rīti, vismaz man, ir visproduktīvākais diennakts laiks. Man patīk rakstīt no rīta, kad nekas netraucē, pirms pārbaudu savu e-pastu vai emuāra statistiku. Es paveicu daudz vairāk, sākot darbu no rīta. Tad, kad rit vakars, man nav darba, kas man jādara, un es varu to pavadīt kopā ar ģimeni.
8. Vārtu laiks . Vai ir gūti mērķi? Nu, jums vajadzētu. Un nav labāka laika to pārskatīšanai, to plānošanai un mērķa uzdevumu veikšanai, kā pirmā lieta. Jums vajadzētu izvirzīt vienu mērķi , ko vēlaties sasniegt šonedēļ. Un katru rītu jums vajadzētu izlemt, ko jūs varat darīt šodien , lai virzītos tālāk uz šo mērķi. Un tad, ja iespējams, dariet to vispirms no rīta.
9. Braukšana uz darbu un mājām . Nevienam nepatīk sastrēgumstundu satiksme, izņemot Big Oil . Dodieties uz darbu agri, un satiksme ir daudz mazāka, un jūs ātrāk nokļūsit darbā, tādējādi ietaupot vairāk laika. Vai vēl labāk, brauciet ar velosipēdu . (Vai vēl labāk, strādājiet no mājām .)
10. Tikšanās . Ir daudz vieglāk veikt šīs agrās tikšanās laikus, ja ceļaties agri. Vēla ierašanās uz šīm tikšanās reizēm ir slikts signāls personai, ar kuru tiekaties. Agrā parādīšanās viņus iespaidos. Turklāt jums ir laiks sagatavoties.
Kā kļūt par agru cēlāju
* Neveiciet krasas izmaiņas . Sāciet lēnām, pamostoties tikai 15–30 minūtes agrāk nekā parasti. Pierodiet pie tā dažas dienas. Pēc tam samaziniet vēl 15 minūtes. Dariet to pakāpeniski, līdz sasniedzat savu mērķi.
* Ļaujiet sev gulēt agrāk . Iespējams, esat pieradis gulēt vēlu, iespējams, skatīties televizoru vai sērfot internetā. Bet, ja turpināsi šo ieradumu, mēģinot piecelties agrāk, agri vai vēlu cilvēks dos. Un, ja tas ir agrā celšanās, kas dod, tad jūs sabruksit un gulēsit vēlu, un būs jāsāk no jauna. Es iesaku iet gulēt agrāk, pat ja nedomājat, ka gulēsit, un lasīt gultā . Ja esat patiešām noguris, jūs vienkārši varat aizmigt daudz ātrāk, nekā domājat.
* Novietojiet modinātāju tālu no gultas . Ja tas atrodas tieši blakus jūsu gultai, jūs to izslēgsit vai nospiedīsit atlikšanu. Nekad nespiediet atlikt. Ja tas atrodas tālu no jūsu gultas, jums ir jāceļas no gultas, lai to izslēgtu. Līdz tam laikam jūs esat augšā. Tagad jums vienkārši jāpaliek augšā.
* Izejiet no guļamistabas, tiklīdz izslēdzat modinātāju . Neļaujiet sev racionalizēt atgriešanos gulēt. Vienkārši piespiediet sevi iziet no istabas. Mans ieradums ir paklupt vannas istabā un iet urinēt. Līdz brīdim, kad esmu to izdarījis, noskaloju tualeti un nomazgāju rokas un paskatījos uz savu neglīto krūzi spogulī, esmu pietiekami nomodā, lai izturētu dienu.
* Neracionalizēt . Ja ļausiet savām smadzenēm atrunāt jūs no agras celšanās, jūs to nekad nedarīsiet. Nepadariet atgriešanos gultā par iespēju.
* Ir labs iemesls . Iestatiet agri no rīta kaut ko tādu, kas ir svarīgi. Šis iemesls motivēs jūs piecelties. Man patīk rakstīt no rītiem, tāpēc tas ir mans iemesls. Turklāt, kad esmu to pabeidzis, man patīk lasīt visus jūsu komentārus!
* Padariet agru pamošanos par balvu . Jā, sākumā varētu šķist, ka jūs piespiežat sevi darīt kaut ko smagu, taču, ja padarīsit to patīkamu, drīz jūs gaidīsit agru pamošanos. Labs atalgojums ir pagatavot karstu kafijas vai tējas tasi un palasīt grāmatu. Citas balvas var būt garšīgs našķis brokastīs (smūtiji! nam!) vai saullēkta vērošana vai meditācija. Atrodiet kaut ko tādu, kas jums patīk, un ļaujiet sev to darīt kā daļu no jūsu rīta rutīnas.
* Izmantojiet visu šo papildu laiku . Necelieties stundu vai divas agrāk, lai lasītu savus emuārus, ja vien tas nav jūsu galvenais mērķis. Necelieties agri un netērējiet šo papildu laiku. Sāciet savu dienu lēcienveidīgi! Man patīk izmantot šo laiku, lai sāktu gatavot pusdienas saviem bērniem, plānot atlikušo dienas daļu (kad iestatu MIT ), vingrot vai meditēt un lasīt. Līdz pulksten 6:30 esmu paveicis vairāk nekā daudzi cilvēki visas dienas garumā.
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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.