What if you could start your day without feeling anxious from the moment you wake up? What if you could feel grounded, refreshed, inspired, motivated and energized by the time you leave for school or work? Morning meditation has many benefits.
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We have probably all done it. You wake up, grab your phone to turn off your alarm and start scrolling through Facebook, then Instagram to see if you missed anything during the night.
Then you rush through your makeup and breakfast and you hurry out the door at the last minute. It’s really no wonder, that you feel anxious and stressed by the time you reach work.
If you feel stressed even before you start working, this feeling tends to stay with you for the rest of the day.
I used to rush through my mornings before I started implementing a routine that would allow my anxiety to stay away for the most part. One huge part of my morning routine is meditation. If I don’t get a 5-10-minute meditation routine done in the morning, I feel especially anxious.
Morning meditation helps to ground me from the beginning of the day.
Benefits of meditating in the morning
Studies suggest that meditation can release endorphins, which are a part of your happy chemicals. Endorphins help elevate your mood, and this is something we want from the morning, right?
Meditation can also help boost your creativity, happiness and attention span, which is something you want to bring with you to work. Imagine having an increased attention span. You would be able to get so much more work done.
It also helps you feel more focused, which is a part of why your attention span increases.
All in all, morning meditation can help you:
- Feel more positive
- Improve your patience and become slower to anger
- Increase your overall mood and happiness
- Boost creativity
- Manage daily stress and anxiety
So, now that you know more about the benefits of meditating in the morning, there should be nothing stopping you from trying it out.
Basic meditation techniques for the morning
Meditation is all about finding out what works best for you. Everyone is different, and what works for me, may not work for you. Meditation can be done in many different ways. There is no right or wrong way to meditate.
A few meditation techniques could be:
In this one you find a comfortable position to sit in. This could be on the floor, on your bed or on the couch or something else entirely.
Then you take a few moments to settle into stillness and let go of any thoughts and feelings you don’t need.
Focus your attention on your breath. Let your breathing pattern maintain its natural rhythm.
It can take a few minutes to feel comfortable with your breath. Once you are, begin to visualize your body filling with positive energy with each inhales. When you exhale, visualize yourself letting go of stress, anxious thoughts, depressing thoughts, tiredness, and negative energy. Basically, anything you don’t want to be feeling.
You can do this however long it takes. Once you feel ready, finish your meditation simply by observing your breath for a bit. Then open your eyes, when you feel ready.
Repetition of words can be a powerful way of meditating. Mantras can help you feel a deep inner peace. Repeating the same words and mantras can help you find calm and focus your attention on something else.
Some mantras for meditation are pretty well known. They are a part of a long tradition from Buddhism and Hinduism. Some specific mantras have been used for thousands of years. One is the popular sound AUM.
It is said that this mantra represents the sound of the universe. It is the sound of the beginning of time that contains all other sounds in the universe. This mantra has a cleansing effect and moves our consciousness to a higher level. Buddhists believe that this mantra can cleanse your soul.
Mantric chanting and focusing on one sound is said to help induce the relaxation response in your body. This, in turn, causes a reduction of your heartbeat, brain waves, and respiration, which can help you reduce symptoms of anxiety as well as stress.
There are several ways you can begin guided meditations. I started out on YouTube, however now I prefer listening to guided meditations via audiobook. This way I don’t have to turn on my computer in the morning, but that’s entirely up to you.
Here are 5 guided morning meditations for you to try out on YouTube:
Louise Hay recommends that you start listening to this morning meditation, while you are still in bed. If that is not possible for you, then you need to do it as early as possible in the morning.
This specific morning meditation focuses on gratitude and giving thanks in the early morning hours. This will help you feel at peace first thing in the morning.
If you would rather prefer listening to Louise Hay via Audiobook, feel free to purchase her guided meditations on Amazon.
This meditation by Linda Hall focuses on positive thinking and positive affirmations, as this will release endorphins and elevate your mood from the beginning of the day.
This meditation will help inspire and motivate you to feel at peace and ready to conquer any challenge during the day.
Set the right intentions to begin your day centered and focused with this morning meditation. It will help you get energized and ready to face any challenges throughout the day.
Doug will guide you through a 10-minute morning wake up meditation. He uses guided visualization to help you realize your potential and achieve anything during the day.
If you prefer spending less than 5 minutes meditating in the morning, this meditation is perfect for you. It only takes 3 minutes. It’s perfect if you have a busy morning and not a lot of time to dedicate to meditating.
This meditation includes positive affirmations to help energize and motivate you for the day ahead.
Some people don’t like sitting down or still when they meditate. Do it your way! Go for a short 10-minute walk. This walk should include 1 minute of fully paying attention to each of the feelings of your body.
This includes the feeling of your breath, the feeling of the air and wind around you, what you can hear and what you can see.
Do not put music in your ears during this walk. The entire point of walking meditation is to focus on the present and the sensations around you, such as the air and what you see.
Mindfulness is all about your ability to be fully present. It’s about being aware of where we are and what we are doing. Most of us go through our routines without really being present – such as brushing our teeth in the morning, eating lunch or exercising.
When we are more mindful of our actions, we are more aware and pay more attention to what we are doing. You are tuned into your senses, and you are noticing your thoughts and feelings.
Instead of focusing on the future, while you are washing your dishes, focus on what you are doing and let your thoughts wander. Don’t try to analyze what you are thinking. Instead, focus on the feeling of the water and the dishes in your hand.
It might only be a minute or two, but it makes a hell of a difference. Trust me on this.
Traditionally, grounding meditation involves connecting with the ground and with nature. It also involves connecting with yourself. You can visualize roots growing from your lower body and connecting you with the ground.
A simple way to connect with your body is to take a seat on the edge of your bed and place your bare feet on the floor beneath you. Then you ask yourself some simple questions to help you connect with the present moment, such as:
- Where am I right now?
- Where are your hands resting and how do they feel?
- How are you feeling emotionally at this exact moment?
If you are feeling overwhelmed, stressed or anxious, this way of meditating will help you stay focused, grounded and present. It will help your distracted thoughts find a way to be present.
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