Are you feeling tired, depressed or unmotivated when you wake up in the morning? Start your day with morning meditation. Daily meditation is a powerful tool that can help you get rid of your doubts.
Perhaps you are hesitant about starting a guided meditation in the morning because the idea of meditation is too overwhelming or you don’t have the time. Perhaps you have thought meditation is too difficult for your thoughts and concluded that it’s not something you are good at.
Clearing The Obstacles To Morning Meditation
- “I Don’t Have Time” – It’s possible to meditate in just 5 minutes. Start small, and then add time as you progress.
- “I Can’t Sit Still” – Meditation can be done in your own way. Some people are uncomfortable sitting but enjoy walking meditations. Do a 10-minute walk meditation. Pay attention to your body, breath, wind, and all that you can hear.
- “My Mind Never Stops” – When learning how to meditate, it is normal to feel frustrated. It can seem that your mind races and you are unable to meditate. All you need to do is shift your expectations away from thinking and doing.
Benefits Of Guided Morning Meditation
Stills And Focuses Your Mind
What was the last time that you had zero thoughts running through your head? Meditation clears your mind and helps you release past traumas. It also allows you to gather your thoughts in a safe place.
You will become more aware and be able to react rather than react to the situations in your life. It is possible to move with intention, and instead of focusing on problems, you can focus on solutions. For a positive start, enjoy moments of calm, deep relaxation, silence, and peace after a morning meditation session.
Reduce Feelings Of Anxiety And Depression
Meditation can increase mindfulness and reduce anxiety, according to research. Meditation can help you connect with your higher self, your soul. This allows you to relax and be in the moment without worrying about your thoughts. You will be able to rationalize and reflect on any limiting beliefs by being conscious.
Lowers Your Heart Rate And Blood Pressure
Meditation has been shown that it can reduce the effects of the sympathetic nervous systems, also known as the fight/flight response. This is the part of our brains that activates when we are stressed. As your blood vessels relax in a relaxed state, your heart rate and blood pressure drop.
Help Create And Influence Your Desired Future
Guided meditation often requires you to use positive mental imagery for visualization. You will be able to visualize and feel positive emotions more often, which will help you attract positive future situations in your life.
Improve Sleep Quality
Meditation aims to tap into the deeper brain waves and induce deep relaxation. Relaxation and stillness are key factors in falling asleep.
This is why morning meditations are so important. You will feel more awake when you practice it regularly. Your body will be able to conserve energy and work efficiently if you live with ease.
Daily meditation and mindfulness can help us live in this moment, instead of cluttered with all the possible outcomes.
Foster Spiritual Growth
Spirituality doesn’t care if you are religious or not. It’s all about connecting with the creator source of life. Regular guided meditation sessions will deepen your connection to your spiritual self and ground you with the people around you.
Best Guided Morning Meditations
Sun Salutation Morning Meditation
Sun Salutation is a series of strategically placed yoga poses. The emphasis is on moving with your breath through the postures mindfully. When done mindfully, it is possible to enter a flow-like state when practicing Sun Salutation.
- Take a deep breath and raise your arms overhead. Inhale and then fold your arms forward.
- Next, exhale and straighten your spine. Then, place your hands on your thighs. Inhale, and then fold forward.
- Step your feet into a plank position by placing your hands on the floor. Your knees should be bent or straight. Keep your triceps in contact with your rib cage. Your entire body will lay flat on the mat.
- Inhale and hold your hands on the ground. Then, lift your head, neck and chest off of the mat. Inhale, and then press down downwards.
- Next, exhale and bring your feet back up to the top of your mat. Then hang in a forward-folding position. Your head and neck should be at the top of your body. You have the option to end your practice here, or continue with the sequence.
Yoga is a great way to learn if you’re new to the practice. Let the instructor guide you through the practice, so that you can concentrate on your breath while you move from one position to another.
Walking Morning Meditation
Walking meditation is a combination of movement and mindfulness. This can be similar to exercising outside, and it can boost serotonin for more energy and a better mood.
- Slowly and carefully, as if walking on thin ice.
- Slowly inhale through your nose. Then count how many steps you have taken. Slowly exhale, counting your steps. Keep counting your steps as you walk.
- Keep your pace steady, but keep your eyes on your breath and your body.
To reduce distractions, avoid areas that are crowded with people or vehicles. Ideal is a walking path that has lots of open space. After you are done, you can return to your normal pace by focusing on the sights and taking in every breath.
Mindful Morning Shower Meditation
You can incorporate mindfulness into your morning routine by taking a shower in the morning. While it is best to avoid distractions during your shower, gentle instrumental music can be played in the background if you wish.
Imagine the water flowing over your crown and down your whole body. The water will cleanse your body and mind of stress, tension, worry, and tension.
- Pay attention to all five senses. This can help you ground yourself for less stress, anxiety, and long-term energy. Pay attention to the temperature of water and air.
- As you wash, take a moment to smell the shampoos and soaps. You can enjoy the moment by closing all your eyes while you are standing under the water.
- Get back to your senses if you are getting distracted.
Shower meditation doesn’t take extra time; it is simply an easy way to bring present-moment awareness into the daily routine.
Breathing Morning Meditation
Deep breathing is another method to increase your energy and focus.
- Start by inhaling through your nose. As you exhale forcefully, contract your diaphragm.
- Allow your belly to expand by inhaling. Then exhale to allow it to contract.
- You should aim for three breath cycles per second and not exceed 15 seconds before you stop. You can practice for 5 seconds more as you get better.
If you have any side effects, stop practicing and go back to normal breathing. Reverse breathing is a common practice that causes you to contract your belly on the inhale and expand it on the exhale.
Mantra Morning Meditation
Research suggests that mantra-based meditation can reduce anxiety levels. Inhale and exhale. Then, chant “OM” loudly when you exhale. You can set a timer to your phone to allow you to practice for as long as necessary.
After you are done, take a moment to be silent and notice any new sensations or thoughts that may arise.
Tips To Start Your Morning Meditation
Start with 5-10 minutes if you’re new to meditation, and then increase the time as you progress. You can set an intention prior to starting your practice, but you can start your practice without attaching to any outcome or “should” of your meditation practice.
Meditation is best done in the morning, before you get up to make a calm start to your day. These are the steps you need to get started with morning meditation.
- Make it comfortable by choosing a quiet room without distractions or noise. You can play your favorite relaxing music, diffuse essential oils, or light incense.
- Pick a time that is convenient for you. Set a regular time for meditation, make it a priority and keep the practice consistent every day.
- Comfortable clothes are recommended.
- Set a timer.
- To release tension, start your daily meditation practice by taking 5 to 7 deep and long breaths.
- Focus your mind. You could focus on an object, your breathing or repeating a mantra.
- Your body will experience thoughts and sensations. You might also hear sounds from your surroundings. All of this is normal. You can always bring your attention back to your meditation practice whenever you are aware of it.