Herbal Morning

The sun had barely risen when I stepped onto the balcony, the air crisp and still. Dew clung to the tips of the grass in the small patch of green below, and the scent of damp earth filled the morning. Nature has a way of easing tension, even before conscious attention arrives; exposure to natural settings can reduce cortisol levels and improve mood (Bratman et al.). I inhaled deeply, letting the cool air fill my lungs.

I carried a kettle to the counter and boiled water for tea. Today was chamomile with a hint of lavender, a combination chosen not for flavor alone, but for its calming properties. Chamomile has mild anxiolytic effects, and lavender is known to promote relaxation and reduce physiological stress markers (Amsterdam et al.; Koulivand et al.). Brewing the tea slowly became a ritual, a way to mark the start of the day without rushing.

While the water steeped, I opened the small journal I had begun keeping weeks ago. Motivation was fragile some mornings, and writing down intentions for the day—even simple ones—helped structure time and increase follow-through (Hayes et al.). Today’s list was short: water plants, stretch, write a paragraph, sip tea without distractions. Each item was manageable, each achievable.

I carried the steaming mug to the balcony. The warmth of the cup contrasted pleasantly with the chill of the air. I sat on the small chair, shoulders relaxing. Drinking a warm beverage slowly can enhance parasympathetic activity, promoting calm and mental focus (Mennella). I watched a hummingbird hover over a flower in the garden below, wings blurring in rapid motion. Its presence, tiny and determined, reminded me that small movements have purpose.

I tended to my plants next. Each leaf and stem needed attention—water, gentle pruning, checking for pests. Indoor and balcony plants benefit from sunlight, water, and airflow, all of which support photosynthesis and healthy growth (Taiz et al.). Focusing on the plants provided a meditative rhythm. My mind, usually scattered in the early hours, found steadiness in the repetitive motion of care.

Afterward, I stretched lightly, moving through each muscle group slowly. Stretching in the morning increases blood flow and flexibility while reducing muscle stiffness (American College of Sports Medicine). I paired each stretch with mindful breathing, letting exhalation release tension. Motivation for the day began to grow naturally, supported by a body that felt awake and grounded.

I returned to my journal, tea still warm at my side. I wrote a paragraph reflecting on gratitude: the quiet balcony, the scent of herbs, the gentle presence of life all around me. Studies show that gratitude exercises can improve well-being, increase positive affect, and reduce stress (Emmons and McCullough). Even small daily writing sessions had noticeable effects on mood over time.

By mid-morning, the sun had climbed higher, illuminating the balcony and casting soft shadows across the floor. I refilled my mug with hot water for a second steep, savoring the calm. Nature, tea, health practices, and structured intention had blended into a morning that felt full yet unhurried. Relaxation was not the absence of activity, but the presence of deliberate, grounding choices.

The hummingbird returned, this time pausing longer near a bloom. I smiled. Motivation, calm, and presence had become intertwined. Freedom, I realized, was not about doing everything at once, but about choosing what to nurture, both in the world outside and within myself.

Works Cited (MLA)

Amsterdam, Jay D., et al. “Chamomile (Matricaria recutita) May Provide Antidepressant Activity in Anxious, Depressed Humans.” Journal of Clinical Psychopharmacology, vol. 32, no. 5, 2012, pp. 725–729.

American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription. 11th ed., Wolters Kluwer, 2021.

Bratman, Gregory N., et al. “Nature Experience Reduces Rumination and Subgenual Prefrontal Cortex Activation.” Proceedings of the National Academy of Sciences, vol. 112, no. 28, 2015, pp. 8567–8572.

Emmons, Robert A., and Michael E. McCullough. “Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life.” Journal of Personality and Social Psychology, vol. 84, no. 2, 2003, pp. 377–389.

Hayes, Steven C., et al. Acceptance and Commitment Therapy. Guilford Press, 2012.

Koulivand, Peir H., et al. “Lavender and the Nervous System.” Evidence-Based Complementary and Alternative Medicine, vol. 2013, 2013, Article ID 681304.

Mennella, Julie A. “The Chemical Senses and Nutrition.” Nutrition Reviews, vol. 69, suppl. 1, 2011, pp. S8–S20.

Taiz, Lincoln, et al. Plant Physiology and Development. 6th ed., Sinauer Associates, 2015.