Try this routine when you first wake to help establish a mindful morning. Sport psychologist Dr. Michael Gervais recently described an example of a morning routine on a podcast. Modifying that routine to fit the acronym BEGIN we have a four step process for establishing presence and intention.
Breathe- Immediately upon waking take one slow and deliberate breath.
Establish- Following your deliberate breath roll over and place your feet on the floor. Feel your feet make contact with the floor and establish a physical presence.
Gratitude- Then think of one thing you are grateful for.
INtention- Set an intention for the day.