Starting the day with stress and anxiety is a recipe for disaster.
The morning can be filled with stress, but it doesn’t have to be! You need to start your day off on the right foot to keep a calm and happy mind throughout your day.
Morning meditation practices are the best ways to help you relax and get into a calm state before starting your daily activities.
The morning has the power to set your mood for the day. A recent study found that people who practiced morning meditation were more calm and happy throughout their day.
This is because morning meditation can reduce stress, anxiety, and depression while also improving self-awareness and creativity.
If you don’t have time for an entire 20-minute mindfulness meditation session, try some short breathing exercises or listen to an audio track while getting ready in the morning.
In this blog post, we will discuss different morning meditation and mindfulness tips to help start off your day calm and happy!
Before we jump into tips to get into your morning meditation practice, let's discuss a couple things to avoid!
People are naturally drawn to their phones first thing in the morning. When it becomes the device that wakes you up, you will be tempted to start off your morning by checking emails or social media feeds before getting out of bed.
But starting with a good morning routine is an essential part of feeling happy and calm throughout your day. Starting with something negative isn't going to help you stay in a place of peace throughout your day.
If you want to start your morning off right, consider using a traditional clock. You can also use an app like Calm which will wake you up with a guided morning meditation that can get you into a meditative state before leaving bed!
If that is too much trouble, you can simply go to Google or YouTube someone like Louise Hay and find plenty of meditations to try.
It's much better for both your mental state and physical well-being.
We all know social media can be addicting, and it's easy to get caught up scrolling through Instagram or Facebook before your morning meditation routine.
In the morning, social media will undoubtedly put a damper on any positive energy a good night's sleep provides. If the first thing your brain consumes is a negative news article or update, you will start your morning out in stress.
This is why you should avoid social media until after you have some stillness and solitude.
It can be tough to commit to a long morning meditation session in the morning. It's much easier if you start with just five minutes of meditation and work your way up from there.
Starting small will help you build momentum, as well as make it more likely that you'll stick with your morning meditation practice over time.
Deep breathing is a morning meditation practice that will help you stay calm and focused throughout the day. It's one of the most straightforward meditation routines and has many benefits for your physical and mental well-being.
When you take deep breathing from your diaphragm muscles instead of shallow ones in your chest area, it has many great health benefits. Some of these benefits are relieving stress, improving concentration, managing anxiety, increased energy levels.
It also reduces your blood pressure levels and strengthens the immune system to help you recover faster from a cold or flu virus.
Deep breathing exercises are easy: just inhale through your nose for four seconds, then exhale slowly through your pursed lips for eight seconds. Try this morning mediation practice first thing before breakfast.
When you start meditating in the morning, it can be challenging to keep distracting thoughts at bay.
One way to improve your concentration is by meditating outside and taking in the fresh air.
Some of these benefits are:
If you cannot go outside, try meditating by a window and let some natural light and air in!
Try and experiment with different morning meditation techniques so that you can find what meditation best suits your needs.
Some examples of different morning meditations are:
Transcendental meditation is a technique where the practitioner uses sound and their mantra to induce relaxation.
In Transcendental Meditation, you sit comfortably with your eyes closed in silence for about twenty minutes while repeating a meaningful word or phrase called a "mantra."
The idea behind this practice is that quieting one's mind allows one to do less thinking and silence the inner voice.
Transcendental Meditation has been proven to improve heart rate variability in patients with hypertension and reduce symptoms of anxiety and depression.
Choose a comfortable seated position, either cross-legged or in a chair.
Sit upright, with your spine straight and your chin level.
Close the eyes gently without tightening any muscles in the face or neck.
Take a few deep breaths to relax the body before beginning this technique (this can be done silently). If you find it helpful, keep breathing deeply as part of the routine.
Think of a word, sound, or phrase, and repeat it silently to yourself.
Repeat the mantra for 20 minutes. You will notice your body awareness gradually becomes more evident as you quiet your inner voice.
Guided imagery is a beautiful morning meditation activity. It's a type of meditation where the person imagines themselves in their favorite place or follows an audio recording as they go through a situation.
It is often used to help people relax their body and mind to get into the present moment.
Some Benefits of guided imagery meditation are:
Reducing stress levels and anxiety
Improving sleep quality
When practiced regularly, guided imagery meditation can help with emotions like fear and angry thoughts. It makes you more aware of the source of these emotional reactions and giving you the tools to deal with them.
You can get started with guided morning meditation by taking a few minutes before meditating in the morning to focus on what you want your imagination to show you.
Create an image and write down what you want to see in as much detail as possible, including colors, shapes, texture, sounds, and smells.
Then close your eyes while trying to visualize everything from memory or draw these images in your mind.
Take a few minutes to connect with the sensations of where you are and what is around you. This can help ground yourself or bring about more focus to your mornings and days.
Body scan meditation is a simple kind of morning meditation.
The purpose is to focus on your breath and slowly scan through the body from head to toe, noticing any tension or pain. It's a great way to calm yourself in the mornings before getting out of bed - even if it's just for five minutes.
The benefits of body scan morning meditations are that it can help ease symptoms of depression, anxious thoughts, and chronic pain.
An easy way to get started with morning body scan meditations is to begin with your feet and work up to the top of your head. Notice any feeling or tension in each area, releasing them as you move on to a new one.
You can also do this by starting at your shoulders and working down through your arms until you reach your hands - then turn back up the arms and move down the rest of your body.
Always make sure to focus on your breath.
Loving-kindness meditation is a type of meditation in which the practitioner wishes for their own peace and happiness.
Loving-kindness meditation is practiced by developing a feeling of kindness, compassion, joy, gratitude, and love towards oneself as an act that creates a ripple effect of positivity to others around them.
The health benefits of loving-kindness mediation are: increased immune response, reduced emotional stress and depression, and increased self-compassion.
Sit in a comfortable position, with your back straight or lying down on your back. Close your eyes and take deep breaths as you picture yourself happy, healthy, loved by others - even if it feels forced at first.
Make sure to focus your energy and attention on the positive aspects of your life, whether it be family and friends or just the warmth of a summer day.
If you find your thoughts wandering to negative things about yourself - such as past mistakes or shortcomings - gently push those feelings away with mindfulness.
Continue this process until you feel a sense of calm and self-compassion. This is your loving-kindness morning meditation routine!
This meditation practice is being aware of things in every moment without judgment.
It's the act of paying attention to your thoughts and feelings so that you can let go of negative thoughts or emotions when they arise.
This type of meditation is also about exploring your thoughts and feelings to better understand yourself and life.
The goal is for you to become more comfortable with the present moment, leading to happiness and peace of mind.
As you practice mindfulness meditation daily, you'll notice that your anxiety levels decrease as well as your stress levels.
Studies have shown that mindfulness can also help you experience improved focus, energy, gratitude, and overall positivity in your life.
To start your mindfulness exercise, simply start sitting comfortably cross-legged on the ground or in a chair.
It's essential to find what works best for you, as everyone is built differently.
Choose whichever position feels most natural and comfortable to you, and you can feel at rest.
Take a deep breath, as this will help bring your focus inward.
Gently and observe how it feels when your body starts to settle into this new place of restful being.
Feel free to listen closely to any thoughts that arise during this time without judgment. Let them come and go like clouds floating across the sky if they want, but don't take over or try too hard to change anything about them!
This is mindfulness meditations 101: paying attention to kindness rather than reactivity.
You are now ready to release all the thoughts and feelings that have been monopolizing your life and take a nice deep breath of fresh morning air to awaken fully!
After you do this for just a moment or two, feel free to imagine a time when you felt completely peaceful and contented. Maybe after taking some quality "me" time with yourself but regardless of what it is, make sure that it's something happy instead of anything stressful because again: we want mindfulness meditations 101 here, not full-fledged therapy!
Mindful eating meditation is a morning meditation where you're thinking of the taste, texture, and smells of a healthy breakfast.
This is an excellent way to start your day because it allows time for yourself with no distractions.
Additionally, mindful eating meditation can help reduce overeating and bingeing or emotional eating, which is common today.
And finally, this morning meditation practice will help you feel your hunger and fullness signals better.
This type of meditation is a great way to get the energy you need from the food and find a moment of peace before work.
A morning meditation practice is a great way to prepare for the day.
When you practice gratitude, you can start to see the world in a much more positive light.
Giving thanks helps your physical and emotional life! The following are some morning meditation practices that help with being grateful:
Make an effort to appreciate things around in the morning.
It could be as simple as appreciating your morning coffee or tea or that you woke up in a cozy bed!
Making this little bit of effort will make people feel better about themselves and their life situation.
When someone does something for us, we often think, "I have to do something nice back," which isn't always possible, so instead should just say thank you--it's free too!
Praise yourself for an accomplishment; try adding into your daily rhythms saying, "that was a great job!" or "thank you for doing that."
Give someone else a compliment and notice the effect it has--it's contagious!
Meditation is one of the most excellent tools to use if you want to see progress in a healthier mind and life. It's free, and it takes zero time.
Life gets busy, even when our intention is to practice meditations in the morning, but it's easy to rush past.
However, it's crucial to our inner peace to make meditations a priority in our life.
When we start our day focusing on our breath, being more aware of the present moment, and bringing a mindful and rest presence into the morning, we will feel more calm and grounded.
We will also set up the rest of our day on the right foot, make better decisions, and be less reactive and release better energy into the world.
It might be hard to think about in the morning. Still, once you get into your routine of meditation, it becomes easier--you'll start noticing improvements to your attitude, energy, and mind in as little as a week or two!
The times we live in are messed up; there is no denying that. So is our society, and we are suffering from health issues of the mind like depression and anxiety.
Meditation can help alleviate some of these problems by teaching us how to find our way back to the present moment and find our intention in our days.
It can also make us more resilient to emotional battles, help with decision-making, and be less reactive. It has even been shown that meditation leads to increased compassion for oneself and others--something our world could use a lot more of.
We live when we need to be emotionally fit, and meditation is the perfect way to do so.
Even just five minutes per day can make improvements in our attitude, energy, and mind.
And the results of applying different meditations to your life?
A happier life in general. So let's take the simple step and get started on your morning meditations today!