Meditating for a few minutes before your day begins can be very powerful
Finding a moment of calm during a busy day can often seem impossible, but achieving even a few moments of calm can have a huge impact on your life.
Regular meditation has been shown to reduce stress and anxiety, improve sleep and concentration, promote self-awareness and kindness, reduce blood pressure and cognitive decline.
But what exactly is meditation? Yoga teacher Melanie Hansel explains to the Mirror that “it’s not about clearing your mind. The two most common things that cause people to avoid meditation are the belief that you have to sit and clear your mind, and that you’ve failed at the practice if you’re thinking about something that’s not right.”
“It’s really important to understand that we can’t completely empty our minds of thoughts, our minds are made to think,” Hansel says.
“Mindfulness meditation is the practice of simply noticing the thoughts that come up. We start with the intention of focusing on our breathing, and when we notice our mind wandering, we gently bring our awareness back to the breath,” Hansel says.
Over time, you become aware of the types of thoughts that come to you, without getting lost in them or judging them as “good” or “bad.”
For beginners, a simple way to think of meditation is as a mindfulness exercise, a bit like how fitness training exercises the body. The more you practice, the easier it becomes, says Hansel.
“The mind often starts to wander after just one breath, but that’s okay,” the yoga teacher adds. “Over time, the moments of stillness and calm between thoughts can start to expand, which can help you feel calmer and more centered.”
As for the length of time you meditate, Hansel recommends setting small goals, such as meditating for two minutes a day in the morning. When things feel good, extend the time to five, 10, or 20 minutes.
On the other hand, Hansel says, “You don’t have to sit and meditate all the time. You can use everyday tasks as a way to get into the present moment.”
“Often when we eat we are busy or chatting, but you have to notice how the food looks – the taste, the sensation, the sound – as you chew,” recommends the yoga teacher.
Melanie Hansel:
“It’s really important to understand that we can’t completely empty our minds of thoughts, our minds are made to think.”
Benefits of Morning Meditation
Morning meditation can be a powerful way to set a positive and calm tone for your entire day. When you wake up, taking the time to meditate instead of jumping into the chaos of your normal activities can have profound effects on your daily life. Even a few minutes each morning can bring about positive changes.
Increased focus: By taking the time to meditate in the morning, you train your mind to focus and stay present. This means it may be easier to focus on your work or studies later in the day.
Reduced stress: Morning meditation can help you manage life’s stresses. Meditation—when you’re not worrying about what needs to be done or what happened yesterday—can lead to a calmer day.
Reduced brain chatter: Morning meditation can help quiet the busyness in your mind. By focusing on your breath or a simple mantra while you meditate, you give your mind a break.
Better connections with others: When you’re calm and centered, it’s easier to connect with others. Meditation helps develop patience and empathy, which can mean better relationships at home, work, or school.
Increased self-awareness: Regular morning meditation can give you the opportunity to check in with yourself, understand your feelings, and recognize what you need. This can help you make better choices for yourself throughout the day. Improved health benefits: Research has shown that meditation can have physical health benefits such as lowering blood pressure, improving sleep, and boosting the immune system.
Examples of Morning Meditation Routines to Inspire You
A structured morning meditation routine can greatly enhance the quality of your morning. The following routines are some frameworks to help you get started. Adapt them to your preferences to find a routine that works for you and makes your mornings more mindful.
Routine 1: Gentle Wake-Up Meditation
Wake up and hydrate: Start your day by waking up at a consistent time each day. Drink a glass of water as soon as you wake up to rehydrate your body.
Breathing Awareness (2 minutes): Sit comfortably and take two minutes to focus on your breath. Notice the sensation of air moving in and out of your body.
Full Body Scan Meditation (5 minutes): Start at your toes and work your way up to your head, noticing the sensations in each part of your body.
Set Your Intentions for the Day (2 minutes): End your routine by setting positive intentions for the day ahead, focusing on what you want to achieve or how you want to feel.
Routine 2: Start Meditation Mindfully
Wake Up to Calm Music: Use calming music to wake you up instead of a loud alarm clock.
Mindful Stretching (3 minutes): Try gentle stretching to wake up your body. Be mindful of each movement and breath.
Gratitude Meditation (5 minutes): Meditate on three things you’re grateful for, focusing on the feelings those thoughts bring.
Mindful Breakfast: Eat your breakfast mindfully, paying attention to the flavors and textures.
Routine 3: Energizing Morning Meditation
Wake up and refresh: Start your day with a refreshing activity like washing your face with cold water or taking a cold shower.
Walking Meditation (5 minutes): Try meditating on a short walk, paying attention to the sensation of each step and your surroundings.
Guided Imagery Meditation (5 minutes): Find a quiet place to sit and listen to a guided imagery meditation, imagining a landscape or a calming scenario.
Journaling (3 minutes): Finish your routine by writing down your thoughts, feelings, or whatever you’re looking forward to in the day.
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How to Start Your Day with Meditation
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Embarking on a meditation journey can be exciting and perhaps a little overwhelming, especially if meditation is new to you. Follow these steps to guide you through the basics so that meditation becomes an available part of your life.
1. Find a comfortable seat
Choose a comfortable place where you can sit without being disturbed, such as a chair, a cushion on the floor, or your bed. Find a position where you can stay still for a while without feeling uncomfortable, but still be mindful.
2. Make Time
Set aside a specific time to meditate that fits into your schedule. Start with just 2-5 minutes each day, and set a gentle alarm if that helps you keep track of time without worrying about it.
3. Feel Your Body
Notice how your body feels where you are sitting. Feel the weight of your body on the chair or floor to help you ground yourself in the present moment. Notice any areas of tension and consciously relax them.
4. Focus on Your Breath
Feel the air moving in and out of your nose or mouth. Notice the rise and fall of your chest or belly. At first, try to only take three full breaths from start to finish.
5. Observe your thoughts
Observe your thoughts as they come and go, without judging them. Imagine them like clouds passing through the sky. Don’t worry about stopping them—just try to notice them.
6. Be kind to yourself
If your mind wanders, gently refocus. Be patient and kind to yourself as you learn. Meditation is a practice, and it’s okay to not be perfect. Acknowledge one thing you did well at the end of each session, even if it’s just showing up to meditate.
7. End with gratitude
Ending your meditation by thanking yourself for taking the time to care for your well-being. You can also set a positive intention for the rest of your day.