Morning Momentum Supplies List

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Morning Momentum Supplies List

Good Morning!

These supplies are recommended for the program but are not mandatory. These tools are available from a simple search at amazon.com or ask your favorite local supplier.

Day 1 - Yoga Mat and blanket 
(or a comfortable seat)

Day 6 - White Sage Smudge Stick

Day 8 - A fresh journal

Day 9 - Inspirational non-fiction book 
Recommendation: Book of Awakening by Mark Nepo

Day 10 - Intention Cards
Recommendation: Selves in a Box by J. Tamar Stone
(any intention cards will work)

Day 14 - Candles
If you are allergic to high smelling fragrances get scentless candles. Any candles you have on hand will do. 

Day 14 - Essential Oils / Incense (see below)
Be mindful of any allergies or reactions to smells.
 

ESSENTIAL OILS

While each of these essential oils have many properties the use during Morning Momentum is based on using it mildly either by candle, diffuser or applying to the skin. 

Bergamot
Properties: Uplifting, euphoric.
Emotional: Optimism, spontaneity, calms nervous tension.

Basil
Properties: Fresh, spicy, refreshing.
Emotional: Confidence, insight, courage. 

Jasmine
Properties: Euphoric, calming, uplifting, aphrodisiac
Emotional: Harmony, delight, creativity, use for fear and apathy.

Lavender
Properties: Calming, balancing.
Emotional: Calm, composure, emotional overload, tension and panic. 


INCENSE

You might want to try a few and see which one you like best. There is a great assorted box of incense cones from Hem available on Amazon that includes the following scents:

  • Coconut

  • Lotus

  • Patchouli

  • Lavender

  • Vanilla

  • The Moon

  • Frankincense

  • White Sage

  • Tangerine

  • Dragons Blood

  • Myrrh

  • Sandal


Morning Momentum is hosted by Cheri Ruskus, CEO of Business Victories. We are a coaching organization based in Boulder, CO that empowers business owners to increase self-confidence and discover new ways to adapt to modern marketing tools. If you are ready to grow your business to the next level we encourage you to check out The Victory Program.

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1. Own Your Morning

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1. Own Your Morning

Good Morning!

Cheri Ruskus here and I am excited to spend the next 21 mornings with you to share with you the elements of what I have come to know as Morning Momentum.  The practices that have literally have changed my life.  The biggest reward I have received is that knowing that I am more joyful and happier in my core than ever before in my life.  Simply by giving my body and mind the attention it deserves each and every day.

A quick note before we get rolling is that you might be surprised to discover that most of the your daily messages from me throughout this program will be delivered to you in an audio message.  I am intentionally doing this so that you stay in your own head.  You don’t need to see my face or get distracted by anything other than the message you need to hear.   The only exception will be tomorrow when I have a little surprise video for you.

So let’s begin…

All too often we start the day perhaps slapping the snooze button on the alarm clock (more on breaking the alarm clock habit on day 4), perhaps over sleeping and then rushing towards your day in perhaps a bit of a panic mode.

If the best way to describe your first hour of the day is chaos – together we help you to make the needed change to remove that from your life.

By taking the time to orchestrate your morning you are giving yourself the gift to walk into your day at your pace.  This morning momentum time can take anywhere from 15 minutes to even better yet, a full hour each morning to step fully and gracefully into your mind and body.

If you are thinking wait…If I take out this extra time in the morning won’t it give me less time?  Here is the deal, when you start the day looking from the inside out you will be amazed at how different the world will look to you and the grace it can add to your life.

I will be sharing more about the role our conscious and unconscious mind plays in all of this as we go. The key is going to be to get your conscious mind to not be in charge first thing of the day.  Pushing you towards things that may not be in your best interest.

Take a look at many of the successful people on the planet and most you will find embrace this morning time whether it’s a workday or a play day.

Why? Because all too soon when you begin to embrace the power of this morning hour – work really does become play and play becomes more thoughtful and less thought filled because you enter the day graciously and with a strong inner momentum.  Again this will make more sense to you as we go.

This element of morning momentum is not just about the days you have to get up to go to your work life.  In order to fully get the habit going you need to think about it everyday.  At least for a while until it becomes a habit and then you might just love it enough to want it everyday.

For example, on a recent weeklong vacation at the beach with my best girlfriends while they slept in I woke every morning at the crack of dawn, which can be anywhere from about 5am to 7am depending on the time of year, in this case it was July so it was about 6am.

Now keep in mind I love these girlfriends dearly and have known them most of my life.  Since we rarely get to see each other as we live in different parts of the U.S. we were up late each night having all kinds of fun and catching up on our lives.

But, what I found, was that since I have instilled this early wake up time habit deeply into myself, and since we were together 24/7 this gave me a little “me” time (more on the critical elements of “me” time in a minute) and had me set to start a fun day with them when they were ready to get up a couple of hours later.

Most mornings I took my morning momentum time to the beach and even found the time for long walks along the shoreline with hardly anyone around which is another great advantage to the morning light - you get to see the world with less people in it.  Less people equals less outer noise to infiltrate this quiet time of day for you.

I love people – just don’t need them during my quiet times.  Those early morning moments are some of my fondest memories from this great vacation.  It was a time of deep introspection for me.

What I have found over the years as I have completely dedicated myself to the importance of starting my day in honoring the early morning hours with “me” time is that I am happier and not just happier on the surface, happier from a place of deep inner joy.

What is does “me” time stand for as you embark in making Morning Momentum a ritual and a habit in your life?  Me time = Mind Enrichment.  A time to fully allow you to choose the thoughts you want to have in your day.  Not what the world dishes out.  Not yet anyway in the early morning light.

Let’s get started creating this for you by carving out a morning time to fits into your life so that it happens.  Do you need to change your schedule a bit to insure that your morning momentum can happen consistently?

Consistency is key, again, 7 days a week getting started to create this habit.  Sure there are some days that you want to sleep in … and when you push yourself it’s worth it, especially if you have distractions such a children waking up or other human or animal needs in your life.  This is m.e. time.

I currently have a growing puppy named Luna who sleeps in her crate.  My goal each morning is to have my full hour before I have to release her so that I don’t have to have the puppy craziness going on.  On the weekdays I find myself up at the crack of dawn and on the weekends perhaps up at 7 or so, just as long as I get her out of her crate by 8.

So work around these types of circumstances that require you to focus on someone or something else and could take you off course from only getting a short morning momentum time to missing your morning momentum time altogether. Remember the more you enforce this time for yourself with those who live with you the more it will be respected and acknowledged by them.

Think about the best location in your home that you can have the privacy you need – better known as your happy morning place which I will share more with you about tomorrow.

Your yoga mat will be a constant through all 21 days and we will add other items as we go as I mentioned in the intro to this program.

If you don’t have a yoga mat grab a pillow or something soft to sit on until you can get one – because you really do want to get one.  I like the yoga mat because it gives me a sense of space and a good place to do stretching when we get to that part of the program.

Listen to these recordings on your mobile device making sure that you simply grab the one morning email from me and nothing else.  I want to stress that it is very important not to let yourself get distracted by all the going on’s of that can get you to start looking at other peoples agenda’s and not your own.

Remember touch is a sense that comes into play here from a soft blanket to perhaps a pair of soft leggings and sweater to wear during your meditation time.  Comfort is really important because if you are uncomfortable you will start to focus on the discomfort such as being cold or wearing stiff clothing.

My final request is to once again request that you stay strong in your conviction with others you may live with that this is non-negotiable time for you that you must have each day to yourself.

I know in my case I used to make my focus on everyone but myself in the morning and it was anything but “me” time. The days for me would start as they do for so many frazzled and always playing catch-up.

It was a bit of a tough adjustment for myself and those I love and care for but today my husband knows how important this time is to me and he honors it with great respect.  Perhaps he keeps in mind – happy wife – happy life – I just know it’s one of the reasons I love him as much as I do.

Keep in mind that today’s recording will be the longest of them all because I wanted to really get this into perspective for you.  My goal in the days ahead is to keep them pretty short and sweet to you can get into your own mind.

If you have any questions just send them to me in the comments section below and myself or someone on my team will get back to you in 24 hours if not sooner.

Until tomorrow … Here is to you, your morning momentum and the m.e. – mind enrichment - time in your journey ahead!


Morning Momentum is hosted by Cheri Ruskus, CEO of Business Victories. We are a coaching organization based in Boulder, CO that empowers business owners to increase self-confidence and discover new ways to adapt to modern marketing tools. If you are ready to grow your business to the next level we encourage you to check out The Victory Program.

Stay Inspired:
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2. Your Happy Place

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2. Your Happy Place

Good Morning!

Welcome to day 2 of Morning Momentum. Today we are going to really dig down and talk about what I have dubbed your happy place. I also think of my happy place as my cozy place because it is the place I immediately go to after leaving my cozy bed each morning. Therefore, I need this spot to be welcoming and inviting.  A place, that will allow me to gently and fully wake up in an empowering way.

We are going to talk about the beauty of the sunrise tomorrow and how cool it can be to participate in it more often than not. So if it is at all possible to create your morning happy place with a window that faces to the eastern skyline or vantage point that is ideal.  For myself, over the years I have had different options for where my happy place has been located within our house and over the last couple of years I have come to find my ideal summer and winter spots.

My summer spot, that I adore, is actually outdoors in the middle of my garden which has a beautiful vista that faces the eastern skyline and western skyline - equally beautiful for viewing the Rocky mountains and occasional moon sets that set behind them here in my home in Colorado.  For this spot I have put down about 9 thick slate tiles put together over the gravel in my garden to give me a great spot where my yoga mat fits beautifully.

The yoga mat as I mentioned yesterday is just a nice grounding place to hold your energy and to also do some morning stretching a topic we will talk about on day 20.

I have a little shed near the garden that I put my morning momentum items so that I can grab them quickly in the summer months. These supplies include a candle, perhaps some essential oils to put in the candle or incense, reading materials and other items that we will discuss as we move through this program.

My winter spot has become a room that we recently added to our house. I actually kept this morning spot in mind as we designed the building of this room with plenty of windows that face the east. It is a cozy little room that warms my soul in the chill of the winter and has a nice little fireplace heater that keeps me warm.

Both winter and summer during chilly mornings I always have a nice cozy blanket as one of my supplies nearby to drape over my legs or shoulders to help to keep feeling like I am in a cocoon of sorts, as I feel inspired to need it. The softness of this blanket really awakens the sense of touch, as it feels so great against your skin.

Remember many things you do during your morning momentum time are managed through what you are inspired to do in the moment combined with a little discipline to insure you move through what you need to. That might be a bit confusing and will make more sense as we move through this together over the next 19 days.

The key with this morning spot is that you are coming to it half awake and it’s where you fully awaken here to the day. Make it comfortable and have the items you need nearby so that it is easy and not taking too much of your precious morning time to put it all together to begin your thoughts for the day.

This morning as you assemble what you need for your happy morning place please make sure to take a few moments to sit and take some deep cleansing breaths and enjoy what you are creating. Remember this is a process in getting this space to the place that matters most to you and will be evolving as you move through program with me and beyond.

After this recording ends – Stop, close your eyes and for a good 5 minutes or more visualize in your mind a happier more joyful you as you start your day – every day in this, your happy place that you are about to make your own.

If you have any questions please be sure to ask here in the comments section below and I will be happy to answer them for you.

Until tomorrow here is a wonderful day ahead!


Morning Momentum is hosted by Cheri Ruskus, CEO of Business Victories. We are a coaching organization based in Boulder, CO that empowers business owners to increase self-confidence and discover new ways to adapt to modern marketing tools. If you are ready to grow your business to the next level we encourage you to check out The Victory Program.

Stay Inspired:
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3. Finding the Sunrise

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3. Finding the Sunrise

Good Morning!

As we sit here together this morning watching a morning sunrise together I would love for you to think back to the first time you can remember watching the sunrise at what is referred to as the crack of dawn.

For myself I was about 12 years old and I remember staying up all night with one of my girlfriends because we wanted to catch this time of day we had never seen.  As the years ticked on in my early twenties I seemed to catch the sunrise only by going from going from night into day as I burned the candles at both ends as the saying goes.

While those days were fun and hold many memories such as watching the sunrise after deciding to drive to the beach at 4am or other crazy antics – the sunrises I experience today are more the start to the day as opposed to the end of the long night.

What I love about this time of day perhaps more than anything else is the quiet.  Not a lot of people are up at this time of day and it’s as if you own the world in these moments – which you kind of do.  The beauty of the clouds at this time of the morning are amazing.  The pinks, the blues the yellows – it’s just kind of magical whether you are outside as I am this morning or whether you are indoors looking out.

Even if you don’t have direct access to see the sun coming up just watching the clouds can bring such peace and clarity.

What about cloudy rainy or snowy days?  That’s when the coziness of your space is so important and candles play an even more important role in lighting you up.  I have to admit that I am disappointed when I wake up and I know I won’t get the sunrise – but I know there is always tomorrow and I will find another way to get my inner glow going – which we will continue to cover throughout the upcoming days ahead.

And you know what else – it’s those days that I don’t get to see the sun rise that I appreciate the days I do even more!

Here’s to sunrises and the glory of starting the day that way.

Have an awesome day ahead!


Morning Momentum is hosted by Cheri Ruskus, CEO of Business Victories. We are a coaching organization based in Boulder, CO that empowers business owners to increase self-confidence and discover new ways to adapt to modern marketing tools. If you are ready to grow your business to the next level we encourage you to check out The Victory Program.

Stay Inspired:
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4. No Alarm Clock

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4. No Alarm Clock

Good Morning!

While I have not used an alarm clock for years now, it was about a year ago I realized that the alarm clocks that were sitting on our bedside tables had only become dust collectors and completely removed them from our bedroom.

What a freeing feeling that was to not only have more room and to lose that glow of light in the night with the absolute knowing that I didn’t need it anymore at all.  What, you might be asking yourself – isn’t it what we do?  We get up by alarm clocks.  How else are you supposed to get up?

Think back to life before alarm clocks and those who used the light of the day to awaken – yes, using that glorious sunrise that we talked about yesterday.

This may surprise you that there has been research done that has shows how it actually is hard on your heart and overall blood pressure to wake up with the jarring sound of alarm clock not to mention just a pretty negative way to make you grouchy first thing in the morning.

So what to do if you have become dependent on the alarm clock as so many of us grew up to do after our parents quit waking us up?

First of all one of the best ways to eliminate the need for the alarm clock – and as simplistic as this sounds is to simply get a good nights sleep.  For ultimate peak health and performance we require 8 hours of sleep each night as a human species.  Many times however we can, because of social events, children waking in the night and the list goes on not get that needed sleep.

Some people claim they are fine with less, but research and studies have proven this simply isn’t healthy for the overall well being of our bodies.  We need those 8 hours.

I have found in my own practice that if you make it your focus to get those 8 hours  most nights your body starts to work with your inner clock and allows you to awaken at the same time each day.  Now, on the rare occasion when I find myself only getting 6 hours of sleep I still wake up early.  Sure once in a great while I will have a yummy sleep in morning and it is really celebrated because it’s a special occurrence not the norm.

Now the only time I use any kind of alarm is when I have to catch an extremely early flight and then its some pretty music from my cell phone that wakes me up – though I usually don’t need it – it’s a precaution.

Getting into the sunrise habit can work as well.  I keep my blinds in my bedroom cracked to let the light in so that I am able to allow the beginning of the light of the day to start to stir my senses in a good way.  This gets a bit more challenging in the winter months to be sure when the mornings are darker – however if you are able to adjust your time accordingly you can find your best ways around this practice.

We all have different sleep patterns and this process will take effort and playing around with what works best for you.  I urge you to come to this knowing that it will be more difficult at first, and as with most things you focus in on in life if you give this your full attention you will gain more control.  In this case it will be control to lose the alarm clock and begin your days in a whole new way.

While I donated our alarm clocks to a local charity it could also be fun to get out the sledge hammer and really hit that snooze button for the last time.  It could help you mark this significant change in your life.

Now take the time to enjoy your morning momentum as you close your eyes and imagine your life without your alarm clock giving you negative vibrations first thing in the morning!

Enjoy your morning practice and here’s to a great day ahead!


Morning Momentum is hosted by Cheri Ruskus, CEO of Business Victories. We are a coaching organization based in Boulder, CO that empowers business owners to increase self-confidence and discover new ways to adapt to modern marketing tools. If you are ready to grow your business to the next level we encourage you to check out The Victory Program.

Stay Inspired:
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5. Coffee First Please

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5. Coffee First Please

Good Morning!

I love my morning coffee.  Quite honestly those first couple sips in the morning I deeply savor and enjoy.  Yes, with a little non-dairy cream please!

When I first started on my morning momentum journey I thought I had to be a purist and maybe just sip on some water.  It just wasn’t cutting it for me for a couple of reasons.  Beyond the enjoyment of the caffeine I really enjoy the warm liquid heading down my throat and warming up my body.

So here is the deal – drinking something besides just water actually gets your sense of taste into the action of your morning momentum.  With your taste buds gently waking up that section of your brain.

Now you may not like coffee and that’s okay too.  Perhaps you would prefer a nice cup of tea, hot water with lemon, whatever little bit of pleasure and warmth you enjoy in the morning.  Remember this is your ritual we are creating here that does not have to be exactly like mine.

What is true is that hot liquid in the morning is actually beneficial to your body.

Hot liquids can increase your metabolism and circulation.  Add to that coffee’s natural fiber resources.  It also allows the increase in some neurotransmitters such as dopamine that actually to get your brain and overall body energy moving in a really positive way.

With that said, I totally get it that coffee isn’t for everyone and some people like my daughter actually find the acidity of coffee hurts the lining of their sensitive stomachs so a cup of hot tea might just be your gig.  There are so many wonderful teas to choose from that you can fully make this an experience for your taste sense in delicious options you choose with both tea and coffee.

The key to fully enjoying this is to have your hot beverage of choice ready to roll in the morning.  By simply turning on the kettle or pushing the go button on a cup of coffee it allows you to not spend a lot of your precious morning time in the kitchen.  It also keeps you from getting distracted with goings on in the kitchen if you know what I mean.

Enjoy your morning practice and wishing you a great day ahead!


Morning Momentum is hosted by Cheri Ruskus, CEO of Business Victories. We are a coaching organization based in Boulder, CO that empowers business owners to increase self-confidence and discover new ways to adapt to modern marketing tools. If you are ready to grow your business to the next level we encourage you to check out The Victory Program.

Stay Inspired:
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6. Spiritual Bliss

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6. Spiritual Bliss

Good Morning!

One of the things that I love most about my Morning Momentum time is the way I have the fresh energy of the new day to talk to my soul.  This can happen as you start to wake up by taking a little inventory about what matters most to the spirit of you in that moment and feel deep gratitude not for all that you want, for what you already have in your life.

The more you do this morning practice the better you get at it because the deeper within yourself you go.

As I had mentioned in this morning’s email the items I asked you to bring is anything that has spiritual and also sacred meaning to you. This could be anything from a rock to a rosary, a special statue or plant, a childhood keepsake or a piece of jewelry that was given to you by someone special in your life.

The idea is to take these items to this special place where you will spend your time each morning to create what is referred to as an alter space, a permanent sacred spot in your home that holds not only these items but also the love and spirit that comes with them.

This is why finding a quiet and peaceful spot in your home for this practice is so important.  You don’t want this space disrupted by others during the day.

I actually have a small cabinet that acts as my alter table that holds my cherished items. It is extra special to me because it belonged to my Great Aunt Ruth.  The mornings during the year that I do my morning momentum indoors I take the elements out as I wish to include them in my practice.

This allows me to keep some things that are very sacred from the disruption of others in my house through the course of day to day living.  Then during my Morning Momentum time I bring them out and fully engage with the spirit that they bring to me.

If you are using a new space you might want to use the sage smudge stick that was recommended to bring for today.  You want to make sure the room has good ventilation.  Light your smudge stick and wave it gently around the room with a bowl or something similar below it to catch any falling embers.

I would encourage you to read more about the importance of smudging to clear negative or stuck energy. You could be feeling it within yourself or the space you have chosen may have some energy that has been stuck in it.  When you are finished – after just spending just a few minutes doing this smudging practice make sure you extinguish your smudge stick.

If you are having your Morning Momentum time outdoors or while traveling as I mentioned early on, you don’t necessarily need all the items because that might become cumbersome.  Though I always travel with a special stone, candle and my traveling yoga mat – depending on where I am going a small smudge stick might be appropriate as well as you never know the energy left behind in a hotel room etc.  Just be careful not to set off any fire alarms.

Also as I have shared Mother Nature provides another form of spirituality that is equally inspiring.  In the summer months I exchange the peace of my alter space for the peace and tranquility of my garden. You choose as you go.  Again, the key is to make this your morning practice.

Take the time this morning set aside for your morning time to create your alter space first by sitting quietly with your eyes closed to imagine what it will look like and what important items for you need to be a part of it.

As time goes on the pieces on your alter may change the most important part is to pay attention to the energy you feel.  Adding fresh flowers is always a nice touch.  Just remember to remove them once the flowers have faded.

If you have any questions simply ask me in the comments section below. Here’s to a wonderful day ahead!


Morning Momentum is hosted by Cheri Ruskus, CEO of Business Victories. We are a coaching organization based in Boulder, CO that empowers business owners to increase self-confidence and discover new ways to adapt to modern marketing tools. If you are ready to grow your business to the next level we encourage you to check out The Victory Program.

Stay Inspired:
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7. Excuses Be Gone

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7. Excuses Be Gone

Good Morning!

As we step into Day 7 of this program how is your Morning Momentum coming along for you?  What have you discovered about yourself so far?

Have you been able to follow along each day by fully participating in this program?

What new clarity has come for you in regards to making this habit a consistent in your life?

It’s about this time with creating any new habit or routine that we can start to unconsciously rebel against the idea of change.  You know what I mean – your inner voices start talking to you and perhaps wants you to knock it off and go back to the old way of doing things even though your old habits weren’t really serving you.

Heck, perhaps it was that habit of “sleeping in” that was so darn comfortable because it was familiar and felt good in the moment.  It was the way you have been doing it for a while perhaps even years on end and you thought you were ready to change but…

The key to fully embracing a habit is based on gaining the clarity to what you really want in your life.  Clarity is a strong principle of a Warrior. That person who goes after the things they want in their life with a fierce passion and purpose.

As you sit right now in reflection- think of all the mornings of your life.  Literally you have had thousands upon thousands of them by now.  Starting from when you were a child getting awakened most likely by your parents or other care givers. Some were more memorable than others in both good and bad ways.

As an adult, you most likely started to pick up some bad habits like watching the news first thing in the day, a big no-no to be sure, or opening your eyes and just dashing out the door?

I had a roommate once that would blow my mind because more times than not he would stay up late at night and because of that, over sleep in the morning, blasting out of his room in the morning – straight towards the front door.  I kid you not he did not even stop most mornings for the essentials of the bathroom. The result is that he felt disheveled most of his day as he and I talked about it on many occasions – though he didn’t care enough to change the habit.

As I have been sharing with you, this ritual of Morning Momentum is about never starting your day in a heart pounding way “omg I am late” kind of way.  Quite the opposite its about savoring the start of your day – making it so much easier to get out of bed when you know you have this special morning time waiting for you.

It allows you to actually start your day with joy in your heart instead of dread.

So look at your bad morning habits from relying on the alarm clock because you are not getting enough sleep, to checking your email first thing – other than grabbing your daily recording from me – that is. Grin grin.

Making it a concentrated and disciplined effort to focus on your Morning Momentum only.  Make it a priority to focus only on you and your needs for empowerment for the day ahead.  I know I have shared this a lot but it’s so important because it’s like changing any habit – one day of ignoring your morning practice can put you back to square one.

Sure there will be the mornings that you have to get to work extra early or maybe catch an early morning flight.  On those occasions take out 10 minutes to honor your self do a quick meditation and stretch that we will be talking about in the days ahead and get on with your day.

The toughest habits to break or establish can give us the greatest rewards.  

In my early 20’s I can remember quitting probably the worst habit I had ever picked up – Smoking cigarettes.  I tried time and time again to quit and nothing worked.  Nicotine is a tough habit to break especially back then were there wasn’t much else to help but a strong will to do so and hypnosis in my case.  It was one of the first times became acutely aware of mind over matter.

The one thing the therapist told me that stuck above the rest was that I couldn’t have another cigarette – ever.  One cigarette would do me in and ruin all the work I had been doing to create the habit of being a non-smoker.  It worked and I have watched others struggle with that nasty habit with using that “I’ll just have one” scenario.

Think of it like brushing your teeth.  Would you head out the door without doing that important habit?  I hope not.   When you come to think of it as that important to your overall health and well-being it really begins to change your perspective. 

To this point we have just touched the tip of the iceberg as the saying goes.  In the week ahead I am going to be introducing to you some critical elements into your morning momentum including one of the most important elements meditation. You don’t want to miss one day in the week ahead…or the rest of the program for that matter.

The idea is to begin to allow your conscious and unconscious mind to fully start participating in how you start your day.  The activities in the days ahead will allow you to begin do so remembering that it’s called a practice because it takes time – months into years of staying with it to find your groove.  That groove will change as you do. 

For the next seven days be sure to have your morning tools ready which include:

  1. a journal ( a fresh one you haven’t used before is always best).

  2. Positive and insightful non-fiction reading materials –a book  I highly recommend to get you started is The Book of Awakening by Mark Nepo

  3. Intention Cards – I recommend Selves in a Box by J. Tamar Stone.

  4. Candles, incense and essential oils.  You will experiment with this and please keep in mind if you have allergic reactions.

These activities will assist you in finding clarity not only in your day but also in your life overall.  They will give you chances to think about things that matter to you in your life.  I can’t tell you the number of aha moments I have had over the years when I quiet my mind and allow my morning to start my brain with so much inner power.

As you continue to add little tidbits to our routine over the next 14 days that are left in this program I hope that you are excited about all the possibilities of creating a glorious morning that belongs solely to you!

That’s it for today and remember if you are having difficulties grasping something about the practice so far or have a cool experience you want to share with others simply do so in the comments section below.

Have yourself a most awesome day ahead!


Morning Momentum is hosted by Cheri Ruskus, CEO of Business Victories. We are a coaching organization based in Boulder, CO that empowers business owners to increase self-confidence and discover new ways to adapt to modern marketing tools. If you are ready to grow your business to the next level we encourage you to check out The Victory Program.

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8. Journaling

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8. Journaling

Good Morning!

As I have shared before when we rush into our days we can very easily get pretty unfocused with all that is coming at us.  Our conscious mind is usually so in control that we can actually lose touch with our unconscious mind all together.

What does this mean this conscious and unconscious mind aspect?

One of the best explanations I have heard of the thinking about the conscious mind versus the unconscious mind is to equate it to a person, a roommate who lives not only with you but also within you.  This roommate never stops talking and directing you to where you need to go, do and be.  This explanation comes from Michael Singer in his book, The Untethered Soul a book I highly recommend that you add to your reading list that will talk more about tomorrow.

His theory, which comes from years of quieting his own mind and working in the world of meditative thinkers for a good part of his lifetime, is if we can quiet our mind we allow the core of our being – our unconscious mind to actually participate more fully in the important aspects of our life.

This is where journaling comes into place.  To often when we start to write we can tend to allow our conscious mind that is very much run by our inner critic to run the show.  If you have ever started to write and got stopped in your tracks you know what I am talking about.  The pen just sits there afraid to make a mistake.

With journaling or any kind of free writing process there is no mistakes.  It’s not about perfection it’s about just letting the thoughts of your unconscious mind work.  As with anything this takes practice and just letting the words come out without trying to write the next great novel.

I have found for myself and so many clients that I have worked with that when you allow your pen to keep moving or even the computer keyboard to take it beyond your morning practice – you will be amazed and how much your unconscious mind has to contribute.  You have a lot of data stored there that you have been acquiring your whole life.

Sometimes even starting by just doodling or writing a word here or there might just open you up to what is waiting to be uncovered.   It is such an amazing gift that you can give to yourself and what better time than at the beginning of each day.

Love your journal and all that it can give you.  This journal just like those diaries from our teen years are for your eyes only. I like to date mine so that I can see the transition of my thoughts over time.  This process is powerful and I can really equate to the feeling of hanging out with a dear friend.

I don’t journal every morning at times and then there are times when I do.  Remember as you build your morning practice to be quiet and let your unconscious mind not your conscious mind take the lead for what you need to do in those precious moments at the start of each day.

With that I will ask you to open your journal and enjoy what unfolds for you.  And from today forward always have your journal nearby as you never know when you will be compelled to use it.  Try to use it for sure from now until day 21 – getting you into the habit of it.

And when you are done… have the most awesome day ahead! 


Morning Momentum is hosted by Cheri Ruskus, CEO of Business Victories. We are a coaching organization based in Boulder, CO that empowers business owners to increase self-confidence and discover new ways to adapt to modern marketing tools. If you are ready to grow your business to the next level we encourage you to check out The Victory Program.

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9. Reading

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9. Reading

Good Morning!

Yesterday I mentioned the idea of letting inspiration guide you through your morning practice and ritual.  You will find the right balance for you on what comes first and second and so on.

By the time we get to an important ingredient of your morning momentum practice, meditation, in just two days from now you are going to have 10 days of ideas that will be in your morning momentum toolbox. Reading and being inspired by other great minds that matter to you is one of those tools.

Thinking of it as really absorbing a few ideas and snippets into your mind as opposed to a lot of reading.  I tend to go through different stages with books that either I pull from my bookshelf and re-read to brand new books.

The Book of Awakening by Mark Nepo is one of those books. It easily fits into morning practice because it has a reading for each calendar day with a subsequent meditation for every day of the year.  His book easily got me into this practice and the practice of meditation to follow that we will be discussing tomorrow.

The book, Warrior of the Light by Paulo Coelho is another favorite when I am working on my strength for the day ahead.  Each page contains a quick reading that always seems to be exactly what I needed to hear in that moment.

A Year of Miracles by Marianne Williamson with it’s short readings for 365 Days of the year is another great choice for the morning reading.

Of course there are thousands upon thousands of books to choose from and you just need to grab the one of your choice that matters and enjoy the juicy quiet of this morning time to read and allow it.

Let me just add in here that this reading should be non-fiction versus a fiction book.  Why?  Because this is a time to engage your mind in the process of thinking about ideas that are relevant in your world versus slipping off into someone else’s worlds.

Remember this is M.E. time – Mind Expansion time.  Interestingly the last two letters of the word time is me.  Make it your own.

Grab your book of choice and read for a bit and then journal about the thoughts that you read about and how they might apply to your life on this particular day of your life.

Here’s to many great readings in the mornings ahead and her is to a terrific day ahead!


Morning Momentum is hosted by Cheri Ruskus, CEO of Business Victories. We are a coaching organization based in Boulder, CO that empowers business owners to increase self-confidence and discover new ways to adapt to modern marketing tools. If you are ready to grow your business to the next level we encourage you to check out The Victory Program.

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10. Intention Cards

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10. Intention Cards

Good Morning!

Yes one more addition to your morning practice is in adding the spark that comes with intention cards. I have found that intention cards can assist you in your morning practice by simply what their name stands for giving you Intention – a focus or determination about a result you want to see in your day or life.  It then can guide you towards the how a particular skill set you have might be able to assist you.

In other words, to open up you’re thinking and bring with it a different perspective that will in turn shed a new light on your thoughts.

This morning look at the Intention card deck you have chosen and get to know it a little better by doing a single card pull. Many card decks will vary from single pull to multiple card pulls.  Because time is of the essence during these precious early morning hours make it a short and sweet part of your practice. Think of the cards as another embellishment to your daily focus and motivation.

A favorite card deck as I have mentioned that I love and also had creative input in bringing to life is Selves in Box by J. Tamar Stone, a psychologist and consciousness teacher.  This deck delves into the many personalities or selves that we each have living within our individual psyche’s from the Perfectionist to the Risk Taker.

In total this particular deck offers 52 different perspectives for you to randomly draw on each time.  The idea is to ask a question to guide you for the day and see which personality comes to you through the specific card that you pull.

This gives you one more layer of depth and understanding about the how you use your inner personalities to take you through the day, as you awaken your mind at the start of this and every day.

Since the graphics of these cards in this deck are so intensive, what I also love about them is that they speak also to your sense of sight as you fully see each of the individual images intertwined with the overall image.  It’s intriguing to just ponder on the picture before even reading the meaning of the cards in the guide that is included in the card deck.

Allow the use of these cards and any other card decks you may choose to use to get to know yourself better here on day 10 and moving forward.

Enjoy this extra understanding and use of your M.E. time with these intention cards. Here’s to a great and inspired day ahead.


Morning Momentum is hosted by Cheri Ruskus, CEO of Business Victories. We are a coaching organization based in Boulder, CO that empowers business owners to increase self-confidence and discover new ways to adapt to modern marketing tools. If you are ready to grow your business to the next level we encourage you to check out The Victory Program.

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11. Meditation, Breathing, and Letting Go

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11. Meditation, Breathing, and Letting Go

Good Morning!

Today is the day we get to the core of your morning momentum practice and add in the mindset change that meditation can bring.  I will share with you that I am by no means a meditation expert and know many people who have dedicated their life solely to teaching the practice of meditation.  Some, who spends months in daylong meditation practices.

What I have come to discover through my own daily practice is finding the meditation methodology that works best for you is the key. The exploration to get there to that rich meditation spot can be mind opening unto itself.  This will allow you to then focus on getting better and better as time passes because you are finding what works for you.

In other words don’t expect to instantly sit down and be the expert or easily give up because you can’t do it for more than 5 minutes at a time. Start with the 5 minutes and then grow it from there. In fact set the timer on your phone to 5 minutes and then pick a meditation practice to focus on.

Today I am going to share with you the 7 types of meditation and encourage you to explore further with the many elements online to decide which one will work best for you.  I will close out our session this morning with the last of these seven and share a visualization meditation exercise.

Transcendental Meditation
Perhaps you might remember when the Beatles headed to India to work with the Maharishi in the late 60’s.  One of the first times I ever heard about meditation.  Here is how the Maharishi explained the practice, “The goal of Transcendental Meditation is the state of enlightenment. This means we experience that inner calmness, that quiet state of least excitation, even when we are dynamically busy.”

The idea is to do this by sitting in a lotus position and repeating a mantra that has meaning and allows you to rise above negative thoughts.

Kundalini Meditation
This form of meditation is based on raising your energy through your breath.  To access this energy you need to focus on your breathing as it flows through your body.  Everything is focused on the breath and the energy it is releasing.

Zazen / Zen Meditation
Perhaps thought of as the easiest form of meditation because it allows you to let your thoughts flow freely as you again focus on your breath.  It is important to not allow your mind to wander too far as you can get lost in your conscious mind as opposed to your unconscious mind.

Qi Gong Meditation
Brings to the breath movement as opposed to just sitting still.  Done in a standing position that improves posture and body awareness.  I highly recommend do a search for a You Tube video to share how best to do this practice and how to move your body.

Heart Rhythm Meditation (HRM)
This meditation practice focuses on the organ of your heart as it helps to open your consciousness to your breathing. Use of the mantra, “I am part of all things, and all things are part of me” By doing so you can assist yourself in relieving stress while adding emotional and spiritual benefits.

Again with as with all of these practices this is just the tip of the iceberg.  Make it a part of your morning momentum exploration to discover the one that resonates with you the most.  And remember that meditation is not just limited to your morning moment.

Guided Visualization
The final meditation I want to share with you is a guided visualization.  This has been recorded separately so that you can access it any time you choose without having to listen to this entire recording.  You will find that this meditation utilizes the Budda mindset of, “The Mind is everything and what you think you become.”

The idea is to one goal or destination in mind. By using your imagination to relax and see positive outcomes in your minds eye you will be able to actually release chemicals in your body that will generate feelings of positivity that can stay with you throughout your day.

Enjoy your meditation this morning.


Morning Momentum is hosted by Cheri Ruskus, CEO of Business Victories. We are a coaching organization based in Boulder, CO that empowers business owners to increase self-confidence and discover new ways to adapt to modern marketing tools. If you are ready to grow your business to the next level we encourage you to check out The Victory Program.

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12. Music for the Soul

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12. Music for the Soul

Good Morning!

Today we start the day by fully opening our selves up the sense of sound! Starting your day with music that soothes this sense right down to your soul.

There are many scientific studies around the important relationship the power of music gives to our mind and body.  Elena Mannes in her book The Power of Music shares the elements you might not think of as you enjoy the vast amount of musical tunes that are available so easily today.  Without going into all the elements of this study I would recommend reading this book if you want to delve into the science of it more.

Briefly though I will share research has shown that listening to music can reduce anxiety, blood pressure, and pain as well as improve sleep quality, mood, mental alertness, and memory. Young or old music can assist us in keeping parts of our brain engaged that nothing else does as well as listening to a melody that speaks to you.

For today take look at the music that matters most to you. While for many, myself included, the soft musical sound of instrumental only music in the early morning light might serve best.  

For example, on You Tube there are literally hundreds of options if you simply put in meditation music to find some early morning meditation music.  This music may be just exactly what you need.

What is interesting though in the process of creating this course I met someone who shared that her partner who works in an extremely high stress environment spends 45 minutes each morning in her morning momentum space with head phones listening to loud heavy metal music.

Learning this of course sent me to see if this was “normal” behavior and here is what I found.  According to a study by Frontiers in Human Neurosciences using what they called extreme music including heavy metal, emo, punk and scream (who knew that even existed) that it actually could calm down a stress filled listener.  

For some it was equivalent to what others gained from listening to silence by allowing them to get in touch with their emotions.

So the key here is to experiment with what works for you and listen to music that you enjoy.  I would recommend starting with the meditation music and going from there.  Perhaps listen to music only during a part of your morning momentum practice depending on your preference.   Silence can actually be a sound in itself.

I find that there are times when I don’t want to listen to anything during morning momentum – especially if I am reading or writing and we will talk about the power of peace and quiet in the days ahead. 

However, sometimes I can indeed listen to instrumental music during those times and nothing with words. I also deeply enjoy spiritual sounding instrumentals during actual meditation time.  And I know others who don’t want any sound during meditation.  

There are however mornings I long to hear certain songs with lyrics that I know deeply touch my soul. If you are not clear what music will serve you best think of this as your sound laboratory. You may like the music volume playing very softly and you may like hearing it loudly. 

This is why it’s always good to have earphones handy to not have the music interfere with others mornings that live with you or nearby you. Not only could they find it annoying – worse yet they could interrupt you morning momentum time to ask you to turn it down. 

Find what soothes your soul and would love to know in the comments section what works best for you as I find the sense of sound very fascinating.

Here’s to having your music open up day today - Have a great day!


Morning Momentum is hosted by Cheri Ruskus, CEO of Business Victories. We are a coaching organization based in Boulder, CO that empowers business owners to increase self-confidence and discover new ways to adapt to modern marketing tools. If you are ready to grow your business to the next level we encourage you to check out The Victory Program.

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13. Candles, Incense, and Essential Oils

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13. Candles, Incense, and Essential Oils

Good Morning!

As we talk this morning about essential oils, incense and candles I like to think of them as icing on the cake in the morning hour of momentum. Just a little addition to your morning that allows you wake up your sense of smell as well as the illumination of the candle wakes up your sense of sight as well.

Candles

These elements while some people might not completely necessary have found their way fully into my morning momentum time.  Especially on the darker mornings of the fall and winter – the simple light of the candle really helps to warm up my spirit. Candles are no doubt an important source for additional energy and light.  There are of course so many choices when it comes to candles and your choice is fully your own. At times I like plain white candles and at others I like to add colored candles.  According to the Spiritual Arts Institute, candles supply their own powerful force field and energetic support to our lives. 

The candles color plays a role white helps with energy, turquoise consciousness abundance, power blue assists with anxiety and fear, and bright orange helps disperse your emotions.  Start with candles that you may already have around the house and experiment as you go.  I like to have several handy at all times.

Be careful again of smell sensitivities with the candles that already contain a fragrance.  I usually prefer a candle with no scent and then add it with incense and essential oil.

Incense 

The healing essence of incense goes back to Egyptian times in the year 2345 BC and has crossed over in use in both eastern and western religions.  It has been used to enhance the prayer process and to clarify the air.

It is important to note that some people are sensitive to the smells of incense.  When looking at the incense you use, as with anything, you avoid using any with commercial dyes and artificial ingredients because of course you don’t want to start your day breathing in those types of toxins.  Test what works for you and in some cases you may want to put it either in another area of the room you are in so that you are not directly breathing it in or burn it prior to entering the room.   Good ventilation is always a good idea.

Essential Oils

The use of essential oils can either be in addition to or instead of using incense – especially if you have any sensitivity to incense.  Essential oils and the many healing properties contained within them will get your sense of smell opened in the morning in a beautiful way.

You can use a burner specifically designed to burn the essential oils but I really just like adding it my candle near the wick and bringing it to life through the heat of the candle.

Again with all three of these elements experiment and find the balance you like the best.

Here is a recommendation of my favorite Incense and Essential oils.

Until tomorrow… have a great day!


Morning Momentum is hosted by Cheri Ruskus, CEO of Business Victories. We are a coaching organization based in Boulder, CO that empowers business owners to increase self-confidence and discover new ways to adapt to modern marketing tools. If you are ready to grow your business to the next level we encourage you to check out The Victory Program.

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14. Gaining Momentum

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14. Gaining Momentum

Good Morning!

You are now two weeks into your morning momentum practice.  How is the first hour of your day shaping up for you?  

Do you feel that you are gaining momentum?

It is important to remember that perfection is not required think of it more as paying attention to the details of what will make your practice give you the most clarity and energy to step into your day.

One element that I want to talk specifically about this morning to help you gain positive traction during the early morning hours is to stay away from the “news.”

Somewhere along the way we got into the belief and perhaps more so a habit in the American society that we needed to start the day with the TV on to the news.  Which you may have noticed has become quit opinionated and sensationalized over the years.

I can remember every morning when I got up as a teenager watching my step-dad drinking his coffee sitting in his favorite chair…reading the newspaper.  It’s how he started his day.  To be sure it was a different day and his interest was around the business events.

Today TV news along with all the negative information added in with 100the many commercials that surround the newscasts, it ends up giving you a bunch of noise to start your day.  Along with that noise is somebody else’s agenda, someone else’s opinions.  Best advice is just to stay completely away from any TV in the first few hours of the day – if not all together.

What I have come to find is that if its important to you to catch up on the news do it later in the day.  For many years I have skipped it all together and I know I am a happier person when I do.  This may surprise you but the world kept spinning and I found myself able to function so much better without the weight of the world on my shoulders. There is nothing I can do about most of what is reported anyway – so why spend so much time finding out about it?

Does this mean I am not paying attention to the important things going on in the world?  No, because here is the deal – when it’s important enough the information will get to you through the people you interact with and the really important stuff trickles through on social media.  The best part is that you get the news without all drama and opinions that the news channels put into it.

I have found when traveling and staying at hotels that offer breakfast in a breakfast room, most have the news on with the volume up high.  I will either take the food and go back to my room with it or ask if they will at least turn off the volume or the TV altogether.

I encourage you to seriously consider your mental health on this topic as you start to look at how your day begins to take shape before, during and after your morning momentum time.

What are the elements of morning momentum that you have enjoyed the most so far?  What is starting to shape nicely as your practice?  There are more items headed your way to enhance your mornings in the 7 days we have left in this program.

Would love to know in the comments the changes you are seeing in your day and the items you like best to this point.

Have a great day!


Morning Momentum is hosted by Cheri Ruskus, CEO of Business Victories. We are a coaching organization based in Boulder, CO that empowers business owners to increase self-confidence and discover new ways to adapt to modern marketing tools. If you are ready to grow your business to the next level we encourage you to check out The Victory Program.

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15. Peace and Quiet

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15. Peace and Quiet

Good Morning!

The sound of the words said slowly peace and quiet can be calming all in themselves and then just find yourself listening to the silence after saying them.

If you are finding yourself too distracted by the either so much on your mind or so much going on around you even in the early morning light find the quiet and the peace that comes with silence.

If for some reason you are in an environment that tends to always be noisy even in the early part of the day – such as living in a large city - you might want to consider playing what’s known as white noise over your headphones.  It can help you to create your own silence.

There are many available apps and recordings on line for white noise if this is an option you want to check out.

The key is to close your eyes and release all distractions as you just sit in the quiet this morning and do nothing but listen to silence. In order to hear yourself clearly and authentically silence can play a powerful part in opening your senses.

As soon as this recording stops say the words Peace and Quiet and take 10 minutes to just sit and enjoy it. Nothing else today… just the you and the silence.

Enjoy these silent moments leading into a great day ahead.


Morning Momentum is hosted by Cheri Ruskus, CEO of Business Victories. We are a coaching organization based in Boulder, CO that empowers business owners to increase self-confidence and discover new ways to adapt to modern marketing tools. If you are ready to grow your business to the next level we encourage you to check out The Victory Program.

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16. Daily Word

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16. Daily Word

Good Morning!

What if you thought of a single word simply as a powerful idea within itself without all the noise of other words around it? With a guesstimated one million words in the English language alone - the words that form your thoughts can bring on noise unto itself.

This is where picking a single word to carry you through the day, week, month or even year can be powerful. Words like courage, strength, and confidence are ones that you either want to gain more of in your life or affirm what you already possess.

The idea of the daily word allows you to explore where you sit with that word as you do some discovery around what the elements of that word bring to your life.

As you derive the word in your mind during your morning momentum practice write it down to better align yourself with it throughout the day.  I like to write on my written calendar that we will talk about more on Day 18 as I plan my day.

You can also write it on a post-it-note as a reminder throughout the day.

Think about even taking an afternoon break from the hustle and bustle of your day and stop and do a mini meditation in a quiet spot with your word foremost in your mind.

Again, if there is a word like lets say “focus” that you really want to embrace because you are having a hard time finding focus in your life – stay with it for the week or longer until you have fully embraced into your psyche.

Think of it as an anchor for you that forms your additional thoughts and power around a single word.

Here’s to your word of the day as you get ready to make it a great day!


Morning Momentum is hosted by Cheri Ruskus, CEO of Business Victories. We are a coaching organization based in Boulder, CO that empowers business owners to increase self-confidence and discover new ways to adapt to modern marketing tools. If you are ready to grow your business to the next level we encourage you to check out The Victory Program.

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17. Acts of Gratitude

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17. Acts of Gratitude

Good Morning! 

This morning I want to share with you the game changer that comes when we can fully and completely embrace the power of feeling gratitude in our lives.  We can get caught in the trap of just wanting more and more and more in our lives.  

On Day 6 of this program we talked about Spiritual Bliss. That place where we come into complete connection with our spiritual self. This happens through prayer and and an important thing to remember is that prayer is not about begging for help but stopping to fully appreciate all that you have already been given.  

In other words, to look past that gloom and the doom that may be shadowing your life in one form or another.  In this moment stop to think about all that you actually do have even with the temporary problems that are before you right now.

If you have ever witnessed the heartache of a homeless person sleeping on a big city street, this reality can really bring you back to all that you actually do have in your life just as it stands today.

One of my favorite memories of my mother was fully appreciating her love of prayer. It was nothing she did out loud. I made a practice of paying attention to so many things about my mother especially when we learned that her days on this earth were almost over. To watch her in inner prayer is something that every time I think of it the memory puts me at peace.  

I asked her once what she thought about during those moments of deep prayer – her answer – the deep gratitude she had for her life and all those she loved in it.  

With this in mind my request this morning is to have you take out your journal and spend 5 to 10 minutes or more – whatever it takes to write down all you are grateful for in your life.  

Do an absolute brain dump from the people you love to perhaps the flowers in your garden, the aspects of your work and the strengths you have been given. The moments in time that you have enjoyed that make you most at peace, to the foods that you love to eat, the cool breeze on your face on hot summer day.  

Think about your senses we have touched so far in this program and really embrace the power of you, your mind, your body and the amazing things we are able to do each day – especially if you are in good health and have that to draw from.  Even if your health could use improvement – what is it that is good now?

After writing everything down – and if you can get to 100 things (if not this morning over time) even better yet because they become your magic 100 – take your time during meditation this morning to fully and completely share a prayer with yourself and the universe expressing your gratitude for all that you have been given.

As the mornings transpire in the days, months and years ahead – remember to add in this gratitude prayer if not every day – the days that it matters the most to you especially, especially when you start to feel you have lost your way and the world is taking from you more than it is giving.  

Some mornings in the deep moments of feeling gratitude I will send a quick text to someone I love and care deeply about to let them know how much they mean to me. It takes seconds and has this awesome feeling that I allowed my gratitude to get out into the world. When they respond later in the day it feels good all over again. Give it a try as you are compelled to do so in your morning momentum practice.

It’s important to remember that we are living the life we live while spinning around on a planet in the middle of this massive universe. It really is amazing when you stop and think about it.

I feel gratitude for you in this moment and the opportunity we have had to spend together over the course of the last 18 days.  With three more days ahead, together we have put so many important elements into place.  Along with those, it is essential to stop for a moment to be grateful even for the simple element of having this time of day for the quiet and reflective quality that it brings to our lives.  

Enjoy the deep peace this process brings and then carry on to have the most awesome day ahead.

Have a most awesome day ahead!


Morning Momentum is hosted by Cheri Ruskus, CEO of Business Victories. We are a coaching organization based in Boulder, CO that empowers business owners to increase self-confidence and discover new ways to adapt to modern marketing tools. If you are ready to grow your business to the next level we encourage you to check out The Victory Program.

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18. Being in Nature

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18. Being in Nature

Good Morning!

Nature has such a calming and reflective place in our lives that I believe makes it important to mention one more time as we head towards the final important days of completing the elements of morning momentum.

As I record todays message for you I am heading into the fall season here in Colorado and have had to move my morning momentum practice now indoors as the 30 degree mornings make it a bit brutal to be in the my favorite place in the garden.

The garden for me is nirvana as I watch the sunrise directly that I shared with you on day 3 of this program. As I move to what I like to think of as the cocoon of my indoor space fond memories of the beauty outdoors will remain with me.

Sometimes taking that early morning walk can be of great benefit if sitting still outside just doesn’t make sense because of the weather.

It’s the freshness and the quiet of the morning outside that you want to enjoy. The wind perhaps on your face, the beauty of your surroundings. If you are on vacation it can be a great time to explore before the rest of world wakes up and you go out to get that first morning cup of coffee.

The important thing is to notice everything that matters.  The sunrise of course, the clouds, the trees, the birds, perhaps a beautiful water source that may be near you. Take your journal along with you to perhaps write down any words of wisdom that may come to you are to write down the word of the day.

What being in nature brings is change. Where your indoor surroundings – other than what you see through your window – stay the same for the most part the world outdoors is always shifting and changing from season to season. This includes the light at this time of day at different times of year to the beauty of each season.

Allow your sense of smell, sight and sound to be with you on a morning momentum walk as well as taste if you stop to get something to drink. The less talked about senses of proprioception and vestibular when you are in the upright position. We will talk about these senses we have yet to bring up on Day 20 when we talk about wrapping up your morning momentum with stretching.

For now though think about how in your daily routine – perhaps more on the days you are not working or better weather months that you can add in a good dose of being in nature in your morning momentum. It really can put so much into perspective.

Here’s to a great day ahead. 


Morning Momentum is hosted by Cheri Ruskus, CEO of Business Victories. We are a coaching organization based in Boulder, CO that empowers business owners to increase self-confidence and discover new ways to adapt to modern marketing tools. If you are ready to grow your business to the next level we encourage you to check out The Victory Program.

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19. Planning Your Day

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19. Planning Your Day

Good Morning! 

It was while I It was writing my book the Marketing Warrior that I created the Daily Output Tracker.  As I share in the book I had completely overfilled my cup.  I had not only a lot going on in my business, I was also writing the book, have a big remodel project going on in my home that I also work from and… I got a puppy!

Now if you have ever had as puppy it is just like having a baby during those first few months.

When we are fully engaged in life it’s easy to get let’s just say a little over zealous about what we can get done in a 24 hour period.  There is nothing wrong with wanting to do and achieve a lot – there just comes a point when suddenly it is just causing too much stress in your life.

If you can make sense of it on a daily basis and fully come to grips with what can and cannot be done – it allows you to let go of so much stress. It also helps you to see where you might need an outside source of assistance to get you where you need to go in a given day.

It is after all okay to ask for help. That’s where this Daily Output Tracker comes into play.  It helps you to be realistic and reposition yourself for the day.  It starts by knowing the number one activity that must happen in a given day.

From here on after this morning get a 3 ring binder to put blank pages of the Daily Output Tracker in it so you can be prepared each morning.

In addition to my Daily Output Tracker I also have my electronic calendar with what I have scheduled already for the day and my paper calendar planner with what I am actually going to do with this day.  Because remember just because something is on your calendar it doesn’t mean you always have to do it.

Perhaps there is a better use of your time in the clearness of your mind in the morning light that needs to be done as opposed to what you had scheduled months ago.  Of course there are some things that can’t be changed.  For myself, I might be giving a presentation to a live audience.  While that can’t be changed what leads up to it and after it may in fact be changeable, making the presentation even better because I come to it in a better frame of mind.

If you are working for someone else you may not be able to change the hours you are on the job, you can change what you are doing within those hours.

So again to be clear about this – I use my electronic calendar to make all my appointments and chart out my time in advance and my day planner to chart my day once it arrives and to note what I actually did – plus the most important items that need to happen – including writing down my word for the day.

The day planner than does actually become a diary of sorts allowing me to remember what I did when I look back over a week, month or year.

Without further delay read or listen to how to best use your Daily Output Tracker and have a most amazing day ahead as you create the flow you want to see in your day! Tomorrow you will be able to check in and see how it went and every day moving forward.


Morning Momentum is hosted by Cheri Ruskus, CEO of Business Victories. We are a coaching organization based in Boulder, CO that empowers business owners to increase self-confidence and discover new ways to adapt to modern marketing tools. If you are ready to grow your business to the next level we encourage you to check out The Victory Program.

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