Add meditation to your morning routine to get the most out of the day. Morning meditation helps boost focus during the day, lowers stress, helps lower blood pressure, and helps improve productivity. Prioritizing it in the morning makes it easier to develop a meditation habit.
“You must have a room, or a certain hour or so a day, where you don’t know what was in the newspapers that morning, you don’t know who your friends are, you don’t know what you owe anybody, you don’t know what anybody owes to you. This is a place where you can simply experience and bring forth what you are and what you might be. This is the place of creative incubation. At first you may find that nothing happens there. But if you have a sacred place and use it, something eventually will happen.”
― Joseph Campbell, The Power of Myth
Morning meditation explained
A morning meditation is a practice of setting aside a few moments at the start of your day to engage in mindfulness and self-reflection. It offers a calm and peaceful way to center yourself before the hustle and bustle of daily life takes over.
Typically, a morning meditation involves finding a quiet and comfortable space, sitting or lying down in a relaxed position, and gently closing your eyes. The focus is on your breath – the inhales and exhales – which serves as an anchor to the present moment.
As you breathe, you allow your thoughts to come and go without judgment, gently bringing your attention back to your breath whenever your mind wanders.
This practice can help you cultivate a sense of inner stillness, reduce stress, and set a positive tone for the rest of your day.
Engaging in a morning meditation doesn’t require a significant amount of time – even just five to ten minutes can make a difference.
It’s an opportunity to tune into your body and mind, fostering a sense of gratitude and intention for the day ahead. Notice how your body feels during the meditation practice, paying attention to any sensations of tension or relaxation. By starting your morning with this practice, you create a space for self-care and reflection, allowing you to approach challenges with greater clarity and a calmer mindset.
Over time, regular morning meditation can lead to improved focus, emotional resilience, and a greater sense of overall well-being, contributing positively to your mental and emotional health.
Common Obstacles to Morning Meditation
“I can’t sit still.”
Meditation is tailored to personal tastes. Yoga poses and stretches were created to release pent up tension and stress so that it's easier to sit comfortably still. Alternatively, one can meditate while walking, showering, lying down, and more. In the shower, for example, you allow the thoughts and hot water to flow and evaporate into steam, while you take in the smell of the shampoo and the sensation of the water.
“I don’t have time.”
Does that mean there’s no space in the schedule to spare five minutes to refresh your body and mind? Start small and add a bit over time.
An ancient Zen proverb advises: "Allocate 20 minutes daily for meditation. Unless you're too busy - then dedicate an hour." If your days are consumed with notifications and tasks, scientific evidence suggests it's time to prioritize meditation — starting now.
“My mind never stops.”
Here’s some good news - it never will! That would mean you’re sleeping or brain-dead. However, feeling restless early on is normal. One might feel like there’s something else to do instead of meditating, but that feeling is a distraction; if you sit and observe the discomfort or the urge to do more, eventually it will subside. Remind yourself there’s enough done in the short time you’ve dedicated to meditate.
Practicing being mindful is difficult and takes time to get better at. Limiting distractions makes these moments easier as time goes on. Paying attention to your thoughts and distractions during meditation is crucial for recognizing and managing them effectively.
One might say it’s “all in the mind.” Take a step back and watch the negative thoughts flow, then take another step back and just be.
The Benefits of Morning Meditation Practice
Some entrepreneurs, like Oprah Winfrey and Tony Robbins, meditate as part of their morning routine to maintain the right mindset throughout the day.
It can also decrease stress levels for the rest of the day, especially for those with morning anxiety. If one feels tired or unmotivated for no apparent reason, morning meditation has been proven to relieve such symptoms greatly. Guided practices can enhance mindfulness and support morning routines, fostering a calm mindset and improving overall daily functioning.
Research shows that most people that go online spend 1-3 hours scrolling through social media while in bed.
This constant scrolling has been shown to increase anxiety and decrease mental health, mostly by clouding minds with unnecessary news and memes that aren’t so wholesome.
Many things can reduce one’s ability to start practicing morning meditations and start a new day in peace. Lack of sleep, pre-work calls or emails, spilling tea on your shirt, babies screaming - the list goes on. At times like these, morning meditation helps smooth things out and maintain focus for the day ahead.
A research study shows that daily meditation appears to shrink the amygdala, the threat detection control center of the brain, and enlarge the prefrontal cortex, a center of higher-level thinking skills and behavior regulation.
In other words, meditation can help develop the thought processes and emotional control necessary to control how one reacts to daily situations.
Research shows that as little as 10 minutes of meditation daily can greatly improve mood because of its direct correlation to emotional behavioral regulation.
Starting the day right could lead to a bigger part in life, especially if it can be maintained. But ultimately, don’t think too much about it. The results may not be as obvious as sweat and muscles, but the newfound energy and the subtle changes in one’s mental state will slowly permeate all aspects of life.
Creating a Morning Meditation Routine
Creating a morning meditation routine can be a transformative way to start your day on a positive note. By incorporating meditation into your morning routine, you can set yourself up for a day of increased focus, productivity, and mental clarity. This practice not only helps you stay grounded but also prepares you to face the day ahead with a calm and centered mindset.
Choose a Quiet and Comfortable Space
When creating a morning meditation routine, it’s essential to choose a quiet and comfortable space where you can sit and meditate without distractions. This could be a dedicated meditation room, a corner of your bedroom, or even a peaceful outdoor spot. Make sure the space is free from noise, clutter, and other distractions that might interrupt your meditation practice.
Consider using a meditation cushion or chair to support your back and help you sit comfortably. You can also add some calming elements to the space, such as candles, plants, or soothing music, to create a peaceful atmosphere. The goal is to create a sanctuary where you can fully immerse yourself in the present moment and bring mindfulness to your practice.
Set a Consistent Time and Schedule
To make meditation a habit, it’s crucial to set a consistent time and schedule for your morning meditation routine. Choose a time that works for you, such as first thing in the morning or right after breakfast. Aim to meditate at the same time every day, even on weekends or days off, to establish a consistent routine.
Start with a realistic goal, such as meditating for 5-10 minutes a day, and gradually increase the duration as you become more comfortable with the practice. You can use a meditation app or timer to help you stay on track and ensure you’re meditating for the desired amount of time. Consistency is key to reaping the benefits of meditation, so find a time that fits seamlessly into your morning routine.
Start with a Short Duration and Gradually Increase
When starting a morning meditation routine, it’s essential to begin with a short duration and gradually increase the time as you become more comfortable with the practice. This will help you build a consistent habit and prevent feelings of overwhelm or frustration.
Start with a short meditation session, such as 5-10 minutes, and focus on a simple technique, such as deep breathing or body scan meditation. As you become more comfortable with the practice, you can gradually increase the duration and explore more advanced techniques, such as walking meditation or guided morning meditations.
Remember, the key to establishing a successful morning meditation routine is consistency and patience. With regular practice, you can experience the many benefits of meditation, including reduced stress, improved mental health, and increased focus and productivity. By starting small and gradually building up, you can create a sustainable and rewarding meditation practice that enhances your daily life.
Morning Meditation Routine
Daily meditation practice comes with varying effects, but ultimately creates a positive change in methods of thinking, energy levels, mindfulness, and happiness in one’s life.
It’s normal to be sleepy in the morning when you wake up, so picking a meditation practice that keeps you awake is a great way to stay focused on the process. Stretching your lungs and taking deep breaths as well can be energizing. Even a short morning meditation can make a huge difference in the moments and for the rest of the day.
Walking Meditation
Walking meditation is a great way of improving physical and mental health and starting a daily meditation routine. If someone is wondering why people above a certain age like taking walks, this might should explain why.
Walking meditation helps take people away from familiar places and reconnect them with the world via a 5-10 minute walk. Doing it inside is fine, but the results are more apparent outside, especially with the morning sun and crisp morning air.
This method of meditation can even be experiencing the sun’s rays, cool air, the sights and smells of nature, and the moment's feeling. Depending on the person, it can help them walk away from stressful situations or memories or help clear their mind and sort through their issues.
Meditating before or after exercising has proven helpful to those with psychological issues. Research has shown that exposing eyes to sunlight (even when closed) is a good way of waking up. It helps regulate the sleep cycle, provides vitamin D, and enhances mood
Mindfulness Meditation
Get into a comfortable position (sitting, lying down, lotus position, etc.) and focus on the inhale and exhale of breath. Pay attention to the chest or belly, or simply say “in” when inhaling and vice versa.
Generally, it’s recommended to do it for anywhere between 5-45 minutes; however long it takes to clear one’s head and get into focus. This exercise aims to calm the body and mind and give one extra time to focus their thoughts and breathe.
Research shows mindfulness meditation can improve focus and attentiveness while lowering anxiety and depression. Incorporating guided practices can further enhance focus and attentiveness during mindfulness meditation.
Some alternate between mindfulness meditation and body scan meditation.
Gratitude Meditation
An easy way to start a daily gratitude meditation practice is to start with ten deep breaths and think of three things to be grateful for. For the next 5-10 minutes, thank those three things for the place they hold in your life and the world.
Whether thanked silently or out loud, the awareness of gratitude benefits you and others creating a sense of reciprocity around oneself. This gratitude can even be in the form of journaling or guided writing sessions. End the exercise with another ten deep breaths.
Expressing gratitude is a good way of relieving stress, boosting or gaining feelings of joy, and just improving personal well-being. Feel free to mix this exercise into any meditation program.
Some incorporate guided meditation, which can sharpen one’s focus and promote creativity.
References
Meditation: A simple, fast way to reduce stress - Mayo Clinic
Morning Meditation for Beginners - LifeHack
Disclaimer
The contents of this article are provided for informational purposes only and are not intended to substitute for professional medical advice, diagnosis, or treatment. It is always recommended to consult with a qualified healthcare provider before making any health-related changes or if you have any questions or concerns about your health. Anahana is not liable for any errors, omissions, or consequences that may occur from using the information provided.
