Make Breakfast a Relaxing Ritual

Wellbeing expert Sam Sample explains why taking a moment in the morning can help set you up for a more productive and energetic day.

How many of you eat breakfast on the run? I know I have been guilty of this more times that I care to confess, especially when my workload is monstrous.

It goes something like this: Wake up; have a quick shower; get dressed; dash out the door; drive to my local café to pick up a soy chai tea and buckwheat muffin; drive to work with sips and bites at the traffic lights. Hardly sounds like a relaxing or nurturing way to start the day does it? Whether you’re guilty of this, or a slight variation, it’s something to give up immediately.

Breakfast is one meal that we ought to pay particular attention to as it sets us up for the whole day.  It’s crazy to just surrender to the excuse of a busy schedule and neglect health and wellbeing.

Whether it’s pressure to get to work in a hurry, the kids to school or some other external factor, start to think about how you can make your breakfast time a space and feeling of peace and contentment.

How about getting out of bed 15 minutes earlier so that you can prepare a nutritious meal and sit down to enjoy it in a relaxed environment?

Or waiting until the children have gone, then creating a quiet sanctuary for yourself to enjoy breakfast?

Or, if you’re not someone who feels like eating the moment you get up, you can always pack your breakfast and then head to a quiet space at work to eat away from the chaos of telephones ringing and emails buzzing.

Doing whatever it takes to be mindful of chewing your food and enjoying the quiet moment you have to yourself, will undoubtedly set you up for a more productive and energetic day.


One of my favourite breakfast meals. So quick. So easy. So nutritious. So satisfying. Perfect for anyone who is time-poor in the mornings.

Serves 2
1/4 cup chia seeds
1 cup almond, rice or hemp milk
Fresh berries (optional)
Non-dairy yoghurt – my favourite is CoYo Coconut Milk yoghurt (optional)

** use organic and biodynamic ingredients where possible**

In the evening, gently mix together the chia seeds and “milk” in a bowl. Cover. Leave overnight in the refrigerator.

In the morning, take out the bowl 15 minutes before serving. Add a little extra “milk” and stir.

For a little something extra, add a large spoonful of coconut yoghurt and berries on top. Enjoy!


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