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Experience · The 7am Club

Move. Breathe. Sip.

A better morning is more than a drink. Get up a little earlier, step into the light, move your body, sit for a moment, and then make one bowl of matcha. This is what we mean by Chill at 7.

6:30Wake up, open the window
6:40Walk or easy run in the morning light
6:55Sit quietly for ten minutes
7:00The 7am Ritual, one bowl of matcha
Run

7am Run & Matcha

An easy, social run before the heat, finished with iced matcha together. All paces welcome. Nobody gets left behind.

  • About 5 km at a pace where you can still talk
  • Starts and ends at a partner café
  • Iced 7 matcha after the run
Planned for Southeast Asia
Sit

Zazen & Matcha

Ten minutes of simple seated meditation in the Japanese zazen style, followed by the seven steps of the 7am Ritual, made together.

  • No experience needed
  • Chairs and cushions both fine
  • Small groups, phones away
Planned for Southeast Asia
Walk

Morning Light Walk

A slow 20-minute walk at sunrise, no tracking, no headphones. Notice the city waking up, then sit down for one bowl of matcha.

  • Easy pace, any shoes
  • Good for first-timers
  • Ends with the 7am Ritual
Try it at home today
Guide

A ten-minute morning sit

Zazen means "seated meditation" in Japanese. You do not need anything special to begin.

  1. Sit on a cushion or the front half of a chair, back upright but not stiff.
  2. Rest your hands in your lap and let your gaze fall softly to the floor about a metre ahead.
  3. Breathe naturally through your nose. Count each out-breath from one to ten, then start again at one.
  4. When your mind wanders, and it will, notice it without judgement and return to one.
  5. After ten minutes, take a slow breath, stand up gently, and start the 7am Ritual.
Guide

An easy 7am run in the tropics

Morning is the coolest time of day in Southeast Asia. Keep it easy and make it a habit, not a race.

  1. Go early, before the sun gets strong. Shade and parks help.
  2. Run at a pace where you can still hold a conversation. Walking breaks are fine.
  3. Drink water before and after, especially on humid days.
  4. Finish with a few minutes of walking and stretching.
  5. Then reward yourself: an iced matcha, made slowly.
Guide

Small habits, better mornings

Start with one. Add another when it feels easy.

  1. Put your phone in another room the night before.
  2. Open the curtains as soon as you wake up and let the light in.
  3. Drink a glass of water before anything else.
  4. Give the first ten minutes to yourself: a walk, a sit, or simply the window.
  5. Make your bowl of matcha the signal that the day can begin.

These guides are general wellbeing tips, not medical advice. If you have a health condition or are new to exercise, check with a doctor first.

Join the 7am Club

Start tomorrow at 7.

We share a 7am Ritual every morning on Instagram, and will announce runs, sits and walks in Southeast Asia there first. Tag your mornings with #chillat7.

Follow @nanajimatchaRead the 7am Ritual