Feeling tired, down, or unmotivated first thing in the morning sound familiar? Try some quiet time with yourself first thing in the morning and meditate.
In the morning, most of us just don’t have a lot of spare time. Even ten or twenty minutes to yourself, for a quick workout or a cup of coffee, might seem like an eternity when you’re in the middle of a hectic day.
Yet think about how meditating first thing in the morning may change the course of your day. The effect is tremendous, especially when considered in the context of time. As a result, it is worthwhile to take those few moments out of a hectic morning schedule.
Benefits of Morning Meditation
There are numerous positive effects of daily meditation on both mental and physical health. And if you meditate first thing in the morning, it may help you focus on what you want to do for the remainder of the day, and it will be simpler to do again on the next day.
Sets the tone for the day: Starting your day with a meditation practice can help you establish a positive mindset and set a calm, focused tone for the rest of your day.
Reduces stress: Meditation is a proven stress-reducer, and beginning your day with a meditation practice can help you start your day on a more relaxed note.
Improves focus and concentration: If you have a tough day ahead of you, meditating might help you focus and concentrate more effectively.
Boosts creativity: Morning meditation can help you tap into your creativity, as it provides a quiet space for new ideas to emerge.
Enhances self-awareness: Regular meditation can increase your self-awareness, allowing you to better understand your thoughts, feelings, and behaviors.
Promotes better sleep: A morning meditation practice can also promote better sleep at night, as it can help reduce stress and anxiety that may interfere with your ability to fall or stay asleep.
4 Simple Morning Meditation Practices
The most effective kind of meditation to practice first thing in the morning may vary from person to person and will be based on personal choice and desired outcomes.
The following are some common meditation practices that may be most beneficial when done first thing in the morning:
1. Mindful Meditation
It’s a great way to get your thoughts organized and ready for the day. The practice of mindfulness meditation involves focusing your awareness on the here and now, allowing you to observe your internal experiences more objectively and less emotionally. Doing so might help you start the day with greater focus and purpose.
You may start your day with greater focus and intention if you meditate first thing in the morning and think about what you want to accomplish and how you want to feel.
Read more about: How to Meditate Mindfully to Relieve Stress
2. Shower Meditation
Focusing on the feel of the water on your body while taking a shower is one kind of meditation. Doing so can help you get your day off to a good start and strengthen your capacity for mindfulness.
Taking a few moments to meditate while you’re in the shower can be a terrific way to release any stress-inducing emotions or ideas. You may let go of any built-up worry or anxiety by centering your attention on the physical sensations of being in the water.
Your physical, mental, and emotional health will all benefit from adding a morning shower meditation to your self-care regimen.
3. Breathing Meditation
Breathing meditation, in which you focus on your breath and become more present in the moment, can help alleviate some of the tension and worry you might be feeling as the day begins.
Doing breathing meditation first thing in the morning is a terrific way to get your day off to a peaceful and productive start. It can help you feel more at ease, more focused, more aware, and more able to concentrate.
Read more about: 10 Effective Breathing Techniques for Stress Relief
4. Gratitude Meditation
Gratefulness meditation is a great way to start the day off on the right foot by reminding yourself of all the good things happening in your life.
Research has connected gratitude meditation to a number of beneficial effects, such as increased pleasure and satisfaction, as well as improved relationships and sleep.
Meditation on gratitude can help you gain perspective and nurture gratitude by bringing your attention to the positive aspects of your life.
How to be consistent with morning meditations
Establish a Regular Meditation Routine: The best way to ensure that you don’t forget to meditate daily each morning is to set a recurring alarm on your phone or a calendar reminder. You’re less likely to give it top priority if it’s not on the calendar.
Pair Meditation with Other Routines: Connecting a new healthy habit to one you’re currently doing increases the likelihood that you’ll keep up with it. This is known as “stacking” habits. If you already have a morning routine, such as brushing your teeth or doing yoga, you may “stack” your meditation practice to occur either before or after one of your established habits, making it more likely that meditation will become a regular part of your day.
Stretch or Do Yoga in Preparation Before Meditation: You can relieve tension and extra mental energy by doing yoga positions or stretching for five minutes or longer. This will help you achieve a state of calm and stillness throughout your meditation.
Avoid Distractions: If you find that you are easily distracted, shutting the door, turning off your phone’s alerts, and putting on headphones might help. So that you don’t have to keep track of the time by looking at your phone, if you aren’t listening to a guided meditation, set a timer with a chime or vibration to guide you out of the meditation.
Values and Discipline Over Emotions: When people don’t feel motivated, they are less likely to engage in healthy activities such as regular exercise. The problem with relying on a sudden burst of inspiration or drive is that it may never occur. Following your values and identity is more vital than waiting for inspiration to strike. Even if you don’t feel like meditating, returning to your beliefs might remind you of the reasons you should.
Whether you are new to meditation or are coming back into the practice, start with 5-10 minutes and ladder up to greater times as you go along.
While it’s helpful to have a goal in mind before beginning meditation, it’s best to go in without expectations about how things “should” go.
Morning meditation is ideal for laying a calm foundation for the rest of the day.
You could be apprehensive to begin a morning meditation practice on your own because you either find the idea of meditation to be too foreign or you just do not have the time to devote to it. You could have persuaded yourself that you aren’t adept at meditation because of the quietness needed for it.