There’s no way you didn’t read or hear about various benefits of adopting a morning meditation routine.
Sure, just because more and more people are embracing it or because it is a popular discussion topic, it doesn’t mean it’s a good fit for you.
Especially since now, there’s much the western world knows about all these ancient oriental techniques.
With various styles of morning meditation out there, some of them using morning meditation music, others relying on silence and inner-searching, we put together a guide to help you identify which type is best suited for you and what advantages it can bring.
Before we start, we need to make one thing clear: there’s no “I don’t have time”!
You can access several examples of 5-minute meditation so the matter of time isn’t a true reason for not meditating, it’s just an obstacle in your way.
But we’re going to revisit this topic further down the article.
Also, you won’t need any special gear for meditation but it is recommended to wear something comfortable. Gym-Expert gives you plenty of ideas when it comes to comfortable clothes for exercising your body and mind.
Reconnect Your Body and Mind
Before we talk about the multitude of benefits meditation brings, it’s vital to understand how it can deliver all these benefits.
For that, we need to define meditation and understand it properly.
Even a simple meditation is basically a tool to improve the dialogue between your body and mind.
Some refer to it as a gym for your mind and they’re not mistaken at all.
Just like working out regularly improves your fitness and health, meditating constantly will bring you improved benefits.
The best part is that even though meditation mainly focuses on the mind, it has positive effects on the body as well.
So, How to Start Meditating?
Just like with any other activity out there, the hardest thing about meditating is making the first step.
Don’t jump directly to popular programs such as the Abraham Hicks morning meditation or the Louise Hay morning meditation.
While these programs are really good for improving the results of meditation, it’s important that you start slow and work your way up.
Again, imagine it as a physical workout.
You won’t go to the gym and start using the heaviest weights directly.
You first need to warm-up and gradually improve your workout.
Short guided meditation makes the ideal first step into this world of aligning your mind and body.
And we’re going to give you a step by step checklist you can always follow in your first meditation sessions.
Start with Two Minutes of Morning Meditation
May sound like a ridiculously-low amount of time to spend meditating. However, this is not a marathon.
If you manage to keep two minutes daily for a week, you can go about increasing the times dedicated to meditation.
As we advised multiple times across this article, it is important to start small and work your way up.
Meditate First Thing in the Morning
This one may seem a bit self-explanatory since the whole procedure is called morning meditation.
However, since most of us don’t really know how to approach this subject, it is important to make it clear that morning meditation should take place right after you get out of bed before you have your coffee or tea.
Doing this in the morning does not have a greater effect on the rest of the day but it’s also easier to transform it into a routine.
Don’t Get Tangled in ‘How’ – Start Doing it
While it’s natural to ask yourself a lot of questions, try to clear them away. Of course, you will worry about where is the best place to sit, if you use a cushion or not, how to sit and all that stuff.
Skip all that and just start doing it. You can just stay in bed and start your meditation.
Alternatively, you can do it on a couch or a chair.
If you’re comfortable with doing it on the floor, you can do so.
Since you’re starting with two-minutes a day, your main goal is to just sit in a quiet place and be comfortable with yourself.
Check on How You’re Feeling
The first thing you will learn if you take a beginner’s meditation course is to start asking yourself how you’re feeling in the first steps of the process.
Right after you feel comfortable with your position and start focusing on yourself, try to assess how your self feels.
How do you feel from a physical perspective, what about your mind? Are you stressed, anxious, busy?
No matter what the answers to those questions are, everything you bring and get out of this meditation session is completely fine.
Focus on Breathing
Once you’ve established that your body is comfortable in that position and you are aware of your state of mind, it’s time to go further into meditation.
As you probably already know, it’s all about breathing at first.
You need to completely turn your attention towards the way you breathe.
Try to follow the air as it enters your nose and then follows its natural course to your lungs.
If it helps you focus better, counting your breaths is also a good technique.
You can start the count when you take in the first breath and then go to two when you breathe out.
Keep doing it until you feel synced with the air that’s filling your lungs and you feel truly relaxed and less aware of your surroundings.
Try not to Wander
All the guided meditation mindfulness classes will tell you to try and keep your mind from wandering.
Sure, the whole purpose of meditation is to let your mind reconnect with the body and search deeper within yourself.
However, when your mind starts racing in the first phases of breathing, you should try to get back on track and not let anything lose focus on the way you breathe.
If this happens, you can simply start over with the count and focus on breathing.
Don’t get frustrated, it’s perfectly normal not to stay focused.
It’s a learning curve and just like with getting a fitter body, your mind will become better at doing these things.
Don’t Think About Doing it Wrong
Let’s make one thing clear: there’s no doing it wrong.
No matter how many positive guided meditation stories you read, each process has its own characteristics adapted to the person meditating.
So, as long as you feel good doing it and you manage to focus on your inner self, just be happy that you’re meditating and forget all about doing it wrong since there’s no such thing.
Treat All Thoughts as Friendly
No matter what thoughts arise during meditating, you should treat them all as they’re your good friends that you haven’t seen in quite a while.
Approach them positively no matter if we’re talking about negative thoughts, the main part of meditation is being at peace with everything about yourself.
In normal circumstances, we tend to avoid and run away from anxiety, frustration, and anger. During meditation, you will learn to stay with these feelings for a while and truly internalize them.
Become Friends with Yourself
It’s not only the thoughts that should be treated with friendliness. You need to apply the same approach to yourself as well.
We often hate a lot of things about ourselves and all that negative energy gets piled up leading to a lot of stress and anxiety.
During meditation, keep instilling the idea that you’re your best friend and you want to understand how your mind works so that you’re a better person.
Most importantly, focus on doing this for yourself, so that you are a better person, not for any external reasons.
Repeat the Body Check
Once you overcome the meditating for beginner steps, you can repeat the body scan but this time goes more in-depth.
Focus on one body part at a time and truly feel how it feels. You can start with your toes, then advance to your feet, ankles and all the way to your head.
Focus on these body parts individually and try to understand if your body is sending you any distress signals that can be approached during meditation.
Commit Yourself to Meditation
Again, just like a physical workout, meditation requires commitment. You’ll only become better at it if you do it daily and don’t come up with excuses to skip it.
You can also try to meditate before sleep if morning meditation isn’t exactly working for you.
The goal is to insert meditation into your daily routine and then you won’t feel it as an outside factor anymore.
You will barely wait for the next session so you can get to explore yourself and be at peace.
Try Guided Meditation
It’s not about morning meditation prayers.
However, if you just can’t seem to do it on your own, following a guided meditation session can give you that helping hand so that you can contain the process by yourself later.
As earlier mentioned, there are a lot of programs you can follow, just make sure to assess each one independently and see if it fits your needs.
It is very important that the voice guiding you has the right tone to help you relax and meditate without focusing on what you hear all the time.
Find a Community
Even though morning meditation is often perceived as an individual activity and is quite intimate, there are a lot of communities that choose to meditate together.
No matter if we’re talking about motivational meditations or any other form, you shouldn’t have a hard time finding a community near you where you can practice meditation in a safe.
You may also practice in a welcoming space with a lot of insight after the sessions from people doing it for years.
Once you finish the morning meditation, return to your awake state slowly and smile.
Be thankful that you had this opportunity to spend time knowing yourself better and reconnecting your body with your mind.
Always emphasize on how pleasant meditation feels and remember that you’re doing it so that you feel better with yourself.
Are you one step closer to trying meditation? You should know that this article doesn’t aim to convince you into trying it.
Meditation, no matter if we’re talking about 20-minute mindfulness meditation, in the morning or before you go to sleep, is only effective if the desire to do it comes from within.
Most probably, you won’t get the expected results if you’re not fully committed to it.
Nonetheless, if you do reach that point in which you’re confident you want to try motivation meditation or any other form, you will discover all the benefits it brings and will want to go deeper and deeper.
What’s your take in morning meditation?
As always, we encourage all our readers to express their thoughts and use the comment section to start discussions and contribute with their own tips to complete the article.
Since we’re talking about such a personal experience, it’s always good to hear from various individuals and their journey to meditation.
Author’s bio: Scott Pine
Scott, 37, discovered meditation after having his second child. The stress of being a stay-home father was starting to build up and to better understand what was happening to him, he decided to try meditation.
The results were so amazing that he started writing about his experience and spreading the joy of meditation around the world.