What if the first 20 minutes of your day could change everything?

marea2750
Nov 5
3 min read

Updated: Nov 8

We can’t control what happens in the world, or even in our inbox, but we can choose how we show up to meet it.

Science shows that just 20 intentional minutes in the morning can set the tone for your entire day - lowering stress, sharpening focus, and boosting happiness. It’s a ritual that reconnects you to what really matters: your own joy.

That’s why we’re bringing The Morning Joy Ritual to Camp Joy in 2026, a simple, science-backed practice designed to align your mind, body, and heart.

Before you reach for your phone or open your laptop, try this instead.

Step 1: Journal to Clear Your Mind (3 minutes)

Journal to make space.

Grab a notebook and let your thoughts spill out: no editing, no overthinking. Just write whatever comes up: dreams, worries, to-dos, random musings.

This “mental declutter,” inspired by Julia Cameron’s The Artist’s Way, is like brushing your

teeth but for your mind.

Why it works: Writing by hand activates brain areas tied to emotion and memory, helping you release mental clutter and begin the day feeling lighter.

Step 2: Meditate Connect to Your Heart (8 minutes)

Meditate or simply sit and breathe and connect to your heart

Find a quiet spot. Sit comfortably. Close your eyes and notice your breath. When thoughts wander (and they will), gently return to your inhale and exhale—or use a soft mantra like “I am love” or “Let it be.” (6 minutes)

After a few minutes, place your hands over your heart. Feel your chest expand and contract and breathe into your heart center. Bring to mind a person, a pet, a memory, a moment that fills you with love, joy, or gratitude.... and let that feeling expand. This is the starting point of ‘opening our hearts’ - it is always easier to be ‘open-hearted’ with those we love - and it’s a skill. (2 minutes)

Why meditation with heart opening works:

Meditation calms the amygdala (your brain’s alarm system), lowers cortisol, and strengthens the prefrontal cortex (the area linked to focus and decision-making). In other words, it rewires your brain to meet the day with calm clarity.

Research from the HeartMath Institute shows that feeling the emotions of gratitude and love create a harmonious heart rhythm, improving mood, immunity, and decision-making. We release Oxytocin (the love hormone) when we open our hearts. When you start your day from the heart, everything flows more easily.

Step 3: Activate Your Lymphatic Flow (7 minutes)

Get your energy moving with gentle, joyful motion — no gym required.

Try this 7-minute Lymphatic Drainage flow routine to get your energy moving with gentle, joyful motion - no gym required.

Watch the routine here: Lymphatic Flow Morning Routine – Video Demo

https://www.instagram.com/reel/DPAvbvZjCgP/?igsh=MzMwYzMxdzhiYXhy

Why it helps: Your lymphatic system is your body’s built-in detox and immune network, but it doesn’t have a pump. It relies on movement, breath, and muscle contractions to circulate. Supporting lymph flow helps reduce inflammation, energize the body, and boost immunity.

Step 4: Host A Somatic Dance Party For Yourself (2 minutes)

This is your joy activation.

Put on one of your favorite songs, something upbeat that makes you feel. Then let your body move however it wants. No choreography. No mirror. No rules.

How to do it:

Dance like no one is watching. Feel the groove. Don't forget to breathe!

Why it helps: Somatic (body-based) movement helps release stored tension, regulate the nervous system, and reconnect you to your natural rhythm. Research shows that free-form dance boosts endorphins and oxytocin, the body’s feel-good chemicals, improving mood and emotional resilience.

By ending your movement practice this way, you’re literally dancing your way into a higher energetic state. (Yes, I even filmed myself dancing for your reference, reluctantly! I'm slightly mortified but, hey ho :-)

Carry Joy Into Your Day

When you're moving or going somewhere, make an effort to notice your surroundings. Breathe in gratitude for this new day and for the body that carries you through it.

You’ve already accomplished something powerful before most people have even opened their email.

Bonus: Strengthen and Ground (1–5 minutes)

Hold a plank for as long as feels good. Focus on your breath and heart.

Why it works: Planking builds not just core strength, but mental resilience — the ability to stay steady through discomfort and rise stronger each day.