How to wake up?


It seems so simple for some people, and absolutely ignored by others, but having a morning routine, or practice – you can called it as you want – is essential to program yourself and stay centered.

Some will do exercise, yoga, running…. a physical activity to start the day. The energy and vitality you get from exercise is a great thing to do in the morning as it keeps you energized for the entire rest of your day.

Others will fix a plan for the day, schedule things and then having time to relax, walk.

But at the end, it’s all about having a ritual morning. Doesn’t matter what you do but it has to be your rite, something who suits you.

Rituals is everywhere from history, to religion, to culture, we all see people putting some intentions in their actions to start a day and feel centered by doing it.

I usually wake up, trying to not paying intention to my phone first and go to my mat for a yoga practice, then meditate a bit, and since i am in Bali, I also do offerings to the Earth and feel grateful everyday to be here. Also having some personal ceremony at home, for special moon, special mood. Celebrate life in general and his cycle.

All of this is leading you to discover more about your creativity, maybe start writing about things you love and you want to do on the morning, and discover yourself. The peace and quiet of the morning is unparalleled, so it’s a great time to work on anything you want or need to do.

And then, it’s also another world who will come to you, receiving more values for you and a desire for sharing it.

If allowing one hour before going to work is not possible, just a 20min routine is fine. One thing is keep having it – change it if you want to – as one day is always different from another. Just feel what you need to send before going to your daily activity.

Example :

Drinking hot lemon water one hour before breakfast

Cleaning nasal passage before meditation

Stretch, exercise, dance, do yoga… whatever who can circulate oxygen in your body and brain

Write your first motivation and goal of the day

Release bad tensions, thoughts or energies you don’t need anymore, send it back




Publié par Sophie Foucher

Lives between Europe and exotic places, here is my story: I worked as a fashion Buyer for 10 years in Paris and get the chance to travel a lot during fashion weeks and experienced to live abroad. At 30 I changed my life and relocated in Hong Kong, where in parallel of my work I was studying Yoga and Ayurveda from short trips to Bali. Influenced by my teachers, peers, environment and my travels… I felt unstoppable and this year gap changed my life. First, I attended in Wat Phrathat Doi Suthep Monastery my first Vipassana course – the 21 days of silent meditation in 2013. I did an Ashtanga 200-YTT in India in 2013, I stayed under the guidance of certified Ashtanga teachers of KP Jois as Prem Carlisi, Damien de Bastier, BNS Iyengar till now. Completed an Ayurvedic course with Deepak Chopra, M.D., F.A.C.P in his foundation of Ayurveda and also with Dr Ramesh Kumar from the University of Ayurveda in Mysore – India. Completed a Dietary Course called ‘Food is your best medecine’ with the Dr. Veronica Waks M.D., N.D. which is about planning a food plan who works the best with different type of people. More recently in 2018, she stayed under the guidance of well known Ayurvedic author Janesh Vaidya in his center in Kerala to be trained as a Yoga Therapist and integrating Yoga-Ayurvedic program that she is able to teach now. « My experiences make me understand that the key component for health and wellness is traveling into a healing environment, as it is an extraordinary step into the process of self-discovering and how to transform our life with new habits and then sustain this lifestyle for our own health ».  That’s why I choose to use my yoga retreats to guide others for self-discovery and adopting a spiritual practice into their life “Sadhana” and all tools that has benefited me. You can visit my website :

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