"Kulala mapema na kuamka mapema humfanya mtu kuwa na afya, tajiri na busara." - Ben Franklin, maarufu
"Usiwe na imani katika faida zinazopatikana kutokana na kupanda mapema, kama ilivyoelezwa na Franklin aliyechanganyikiwa ..." - Mark Twain
Hivi majuzi, msomaji Rob aliniuliza juu ya tabia yangu ya kuamka saa 4:30 asubuhi kila siku, na akaniuliza niandike juu ya faida za kiafya za kuamka mapema, ambalo nilifikiri lilikuwa swali bora. Kwa bahati mbaya, hakuna, ninajua.
Hata hivyo, kuna tani ya faida nyingine kubwa.
Sasa, wacha kwanza niseme kwamba ikiwa wewe ni bundi wa usiku, na hiyo inakufaa, nadhani hiyo ni nzuri. Hakuna sababu ya kubadilika, haswa ikiwa unafurahiya. Lakini kwangu, kubadili kutoka kuwa bundi wa usiku hadi kupanda mapema (na ndiyo, inawezekana) imekuwa godsend. Imenisaidia kwa njia nyingi sana hivi kwamba sitarudi nyuma kamwe. Hapa kuna machache tu:
1. Isalimie siku . Ninapenda kuweza kuamka, na kusalimiana na siku mpya nzuri. Ninapendekeza kuunda ibada ya asubuhi ambayo inajumuisha kusema asante kwa baraka zako. Nimetiwa moyo na Dalai Lama, ambaye alisema, "Kila siku, fikiria unapoamka, 'leo nimebahatika kuamka, niko hai, nina maisha ya thamani ya kibinadamu, sitayapoteza. Nitatumia nguvu zangu zote kujiendeleza, kupanua moyo wangu kwa wengine, kufikia kuelimika, sio kuwa na mawazo kwa manufaa ya wengine, ninaenda kwa manufaa ya wengine, ninaenda kwa manufaa ya wengine wote. au kufikiria vibaya juu ya wengine, nitawanufaisha wengine kadiri niwezavyo.'
2. Kuanza kwa kushangaza . Nilikuwa nikiianza siku yangu kwa kuruka kitandani, nikichelewa kama kawaida, na kukimbilia kujiweka tayari na watoto, na kukimbilia kuwaacha shuleni na kuchelewa kuingia kazini. Ningeingia kazini, nikionekana nikiwa nimechanganyikiwa na nikiwa macho kidogo, nikiwa na huzuni na nyuma ya kila mtu mwingine. Sio mwanzo mzuri wa siku yako. Sasa, nina ibada ya asubuhi inayofanya upya, nimefanya mengi sana kabla ya saa nane asubuhi, watoto wangu ni mapema na mimi pia, na wakati kila mtu mwingine anaingia kazini, tayari nimepata mwanzo. Hakuna njia bora ya kuanza siku yako kuliko kuamka mapema, kwa uzoefu wangu.
3. Utulivu . Hakuna watoto wanaopiga kelele, hakuna watoto kulia, hakuna mipira ya soka, hakuna magari, hakuna kelele za televisheni. Saa za asubuhi ni za amani sana, tulivu sana. Ni wakati ninaopenda zaidi wa siku. Ninafurahia sana wakati huo wa amani, wakati huo kwangu, ninapoweza kufikiria, ninapoweza kusoma, ninapoweza kupumua.
4. Kuchomoza kwa jua . Watu wanaoamka wakiwa wamechelewa hukosa mojawapo ya matendo makuu ya asili, yanayorudiwa kwa sauti kamili kila siku - kuchomoza kwa jua. Ninapenda jinsi siku inavyong'aa polepole, wakati bluu ya usiku wa manane inabadilika kuwa samawati nyepesi, wakati rangi zinazong'aa zinapoanza kuingia angani, wakati maumbile yamepakwa rangi za kushangaza. Ninapenda kukimbia asubuhi na mapema wakati huu, na ninatazama juu angani ninapokimbia na kuuambia ulimwengu, "Siku tukufu kama nini!" Kweli. Mimi kwa kweli kufanya hivyo. Corny, najua.
5. Kifungua kinywa . Amka mapema na kwa kweli una wakati wa kifungua kinywa. Nimeambiwa ni moja ya milo muhimu zaidi ya siku. Bila kifungua kinywa, mwili wako unafuka moshi hadi unakuwa na njaa sana wakati wa chakula cha mchana hivi kwamba unakula kitu chochote kisicho na afya unachoweza kupata. Ya mafuta na sukari zaidi , bora zaidi . Lakini kula kifungua kinywa, na umeshiba hadi baadaye. Zaidi ya hayo, kula kiamsha kinywa ninaposoma kitabu changu na kunywa kahawa yangu wakati wa utulivu wa asubuhi kunafurahisha zaidi kuliko kuchuja kitu ukiwa njiani kuelekea kazini, au kwenye dawati lako.
6.Mazoezi . Kuna nyakati zingine za kufanya mazoezi kando na asubuhi na mapema, bila shaka, lakini nimegundua kuwa wakati wa kufanya mazoezi mara tu baada ya kazi pia ni ya kufurahisha sana, inaweza pia kughairiwa kwa sababu ya mambo mengine yanayotokea. Zoezi la asubuhi kwa hakika halijaghairiwa.
7.Uzalishaji . Asubuhi, kwangu angalau, ni wakati wa uzalishaji zaidi wa siku. Ninapenda kuandika asubuhi, wakati hakuna vikwazo, kabla ya kuangalia barua pepe yangu au takwimu za blogu. Ninafanya mengi zaidi kwa kuanza kazi yangu asubuhi. Kisha, jioni inapoingia, sina kazi ninayohitaji kufanya, na ninaweza kuitumia pamoja na familia.
8. Muda wa malengo . Una malengo? Naam, unapaswa. Na hakuna wakati mzuri zaidi wa kuzipitia na kuzipanga na kufanya majukumu yako ya lengo kuliko jambo la kwanza. Unapaswa kuwa na lengo moja ambalo ungependa kutimiza wiki hii. Na kila asubuhi, unapaswa kuamua ni jambo gani moja unaweza kufanya leo ili kujisogeza zaidi kuelekea lengo hilo. Na kisha, ikiwezekana, fanya jambo la kwanza asubuhi.
9. Safiri . Hakuna anayependa msongamano wa magari saa nyingi, isipokuwa kwa Big Oil . Safiri mapema, na trafiki ni nyepesi zaidi, na unapata kazi haraka, na hivyo kujiokoa muda zaidi. Au bora zaidi, safiri kwa baiskeli . (Au hata bora zaidi, fanya kazi kutoka nyumbani .)
10. Miadi . Ni rahisi zaidi kufanya miadi hiyo ya mapema kwa wakati ikiwa utaamka mapema. Kuchelewa kwa miadi hiyo ni ishara mbaya kwa mtu unayekutana naye. Kujionyesha mapema kutawavutia. Kwa kuongeza, unapata wakati wa kujiandaa.
Jinsi ya kuwa Mpandaji wa Mapema
* Usifanye mabadiliko makubwa . Anza polepole, kwa kuamka dakika 15-30 mapema kuliko kawaida. Izoee hii kwa siku chache. Kisha punguza dakika nyingine 15. Fanya hivi hatua kwa hatua hadi ufikie wakati wako wa lengo.
* Ruhusu mwenyewe kulala mapema . Huenda umezoea kukesha hadi usiku sana, labda kutazama TV au kuvinjari Intaneti. Lakini ikiwa utaendelea na tabia hii, huku ukijaribu kuamka mapema, mapema au baadaye mtu atatoa. Na ikiwa ni kupanda mapema kunakotoa, basi utaanguka na kulala marehemu na itabidi uanze tena. Ninapendekeza ulale mapema, hata kama hufikirii kuwa utalala, na usome ukiwa kitandani . Ikiwa umechoka sana, unaweza kulala mapema zaidi kuliko vile unavyofikiria.
* Weka saa yako ya kengele mbali na kitanda chako . Ikiwa kiko karibu na kitanda chako, utakizima au ugonge sinzia. Usiwahi kugonga kusinzia. Ikiwa iko mbali na kitanda chako, lazima uinuke kutoka kitandani ili kuifunga. Kufikia wakati huo, uko juu. Sasa unapaswa kukaa tu.
* Toka nje ya chumba cha kulala mara tu unapozima kengele . Usijiruhusu kusawazisha kurudi kitandani. Jilazimishe tu kutoka nje ya chumba. Tabia yangu ni kujikwaa bafuni na kwenda kukojoa. Kufikia wakati nimefanya hivyo, na kusukuma choo na kunawa mikono yangu na kutazama kikombe changu kibaya kwenye kioo, niko macho vya kutosha kukabiliana na siku.
* Usihalalishe . Ukiruhusu ubongo wako kukuongelesha kuhusu kuamka mapema, hutawahi kufanya hivyo. Usifanye chaguo la kurudi kitandani.
* Kuwa na sababu nzuri . Weka kitu cha kufanya mapema asubuhi ambacho ni muhimu. Sababu hii itakuhimiza kuamka. Ninapenda kuandika asubuhi, kwa hiyo ndiyo sababu yangu. Pia, ninapomaliza hilo, napenda kusoma maoni yako yote!
* Fanya kuamka mapema kuwa zawadi . Ndiyo, inaweza kuonekana mwanzoni kwamba unajilazimisha kufanya jambo fulani ngumu, lakini ukiifanya iwe ya kupendeza, hivi karibuni utatarajia kuamka mapema. Tuzo nzuri ni kufanya kikombe cha moto cha kahawa au chai na kusoma kitabu. Zawadi zingine zinaweza kuwa kitamu cha kifungua kinywa (laini! yum!) au kutazama macheo, au kutafakari. Tafuta kitu kinachokupendeza, na ujiruhusu kukifanya kama sehemu ya utaratibu wako wa asubuhi.
* Chukua fursa ya muda huo wote wa ziada . Usiamke saa moja au mbili mapema ili kusoma blogi zako, isipokuwa hilo ndilo lengo lako kuu. Usiamke mapema na kupoteza muda huo wa ziada. Anza kuruka siku yako! Ninapenda kutumia wakati huo kupata mwanzo wa kuandaa chakula cha mchana cha watoto wangu, kupanga mipango ya siku nzima (ninapoweka MIT yangu ), kufanya mazoezi au kutafakari, na kusoma. Kufikia wakati 6:30 inazunguka, nimefanya zaidi ya watu wengi hufanya siku nzima.
COMMUNITY REFLECTIONS
SHARE YOUR REFLECTION
31 PAST RESPONSES
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!!
http://hifzanshafiee.wordpr...
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.