Morning rituals, including visualisation techniques and positive activities, build a sense of achievement and control, boosting motivation and mental well-being. Something I’ve touched on frequently in my podcast is how embracing gratitude, personal development practices, and specific visualisations, alongside consistent action, can manifest success and abundance.

“Morning rituals create a sense of structure and predictability; they activate the mind's reward system and boost motivation. The repetition of positive activities which could include doing a short exercise, making your own chai or coffee, managing the day's to-do list builds a foundation for confidence by instilling a sense of achievement and control early in the day,” says psychologist Shweta Manghani.

At the heart of morning rituals lies the practice of visualisation. By imagining desired outcomes and goals, individuals tap into the power of their subconscious minds to bring these aspirations to fruition. Imagine your brain as a supercomputer that has a special filter, called the reticular activating system (RAS), which helps you notice things that are important to you. If you spend your morning imagining yourself ace-ing a presentation, your brain starts to highlight information and opportunities throughout the day that can make that success a reality, almost like setting a Google alert for certain keywords.

This concept is supported by the brain's ability to change and adapt, a feature called neuroplasticity. It's like when you learn to play a new song on the guitar; the more you practise, the stronger and quicker your fingers move without thinking. If you visualise yourself succeeding, you're training your brain to recognise the paths to get there.

On a psychological level, thinking about achieving your goals right when you wake up can sprinkle a little optimism into your day. This positive outlook makes you more likely to grab opportunities and bounce back from setbacks.

Visualisation for beginners

“There are two visualisations, which, if done regularly can really bring positive change in your mental well-being,” says psychiatrist Chinmay Kulkarni, “One is called the ‘safe place’ technique, which reduces anxiety and overwhelming feelings and fosters a positive mental state.” This technique involves imagining that you’re in a place where you feel a sense of calm, happiness and confidence. This ‘place’ is different for every person. By vividly visualising this place every morning, one triggers a positive feeling. “The second technique is called ‘mental rehearsal’. This can help you reduce your day-to-day anxiety and stress”, he adds.

How this works is you imagine that you are facing what you generally perceive as an anxiety-provoking situation, for example confronting your boss or being in a crowded party or giving a speech. Then observe the physical sensations which get triggered. After that, give yourself calming autosuggestions, like, "I am calm and articulate. I express my thoughts clearly and confidently" when envisioning a conversation with your boss, or "I am at ease in social settings. I enjoy connecting with others" for navigating a crowded party. The idea is to end the visualisation by imagining that you have dealt with the situation successfully and confidently.

Gratitude and Manifestation: The Link

Also vital for manifestation is something we rarely spend time on gratitude. “The moment you feel grateful, you change your emotional state,” says spiritual teacher and transformation coach Shreans Daga on my podcast. “Our brain releases two powerful chemicals, two powerful neurotransmitters, serotonin, and dopamine. These are the reward chemicals, or ‘happiness chemicals.’ And suddenly, you feel happy.”

He goes on to add: “The way the law of attraction works is that our thoughts are electric, our feelings are magnetic. Thoughts send the signal out, but it is the feelings which draw the event back, because when you're thinking, you're only in the asking mode. Only when you're feeling, you're in the receiving mode. And that's how you change your vibration [with gratitude]. And your vibration always precedes manifestation.”

So, it’s a good idea to start your day with gratitude. Scribble down three things you're thankful for, even if it's the aroma of your morning coffee. Gratitude, like a magnet, attracts more of what you appreciate. Harness the power of positive affirmations. Repeat mantras like "I am a magnet for good luck" or "I am worthy of abundance" while looking in the mirror. These words, spoken with conviction, become your personal decree, shaping your reality.

Start Slow.

If these seem too daunting to begin with, there are simpler tasks you could do. “Simple rituals for beginners might include a brief mindfulness exercise, setting specific intentions for the day, or incorporating physical activity,” suggests Manghani. “It could also involve self-care activities, like grounding yourself simply by getting into the groove of breathing or even just making and having a healthy breakfast. Starting with baby steps helps build momentum and increases the likelihood of long-term adherence,” she says.

Consistency is key, so weave these practices into your mornings, even if it's just for a few minutes. And don't forget, action is essential. While your rituals attract, manifesting abundance requires aligned action. Take steps towards your goals, fuelled by the momentum you've created.