By now, you’ve probably read or heard about the many benefits of having a morning meditation routine, but you still find it mysterious and hard to do, or you think you need to live in a mountain to get the most benefits.
Perhaps you’ve tried it before and couldn’t get yourself to sit still for 10 minutes.
In this article, I’ll share a guided morning meditation that you can do at the comfort of your home. I’ll also dispel the myth that everyone has about meditation and why this ancient Buddhist practice can make a positive impact in your life.
What morning meditation does to your mind and body
Meditation allows us to disconnect from our hectic lives and to focus on the present moment. When we meditate, we can reset our emotional state and current mood for a happier life.
The best and most effective time to meditate is in the morning simply because of its quiet, undisturbing nature. Studies have shown that morning meditations release energy-boosting endorphins that make us feel happy and springy all day long. Morning meditations will help you gather composure and empty your mind before you start your day.
Not only is meditation a good way to boost our energy, it can also bring tremendous benefits to our body as well. Studies have shown that meditation can:
- Reduces aging
- Help us manage stress easier
- Eases chronic pain
- Lowers blood pressure
- Controls anxiety
- Increases immunity
Finally, meditation can also help you find inner peace as well. The ultimate goal in meditation is to help us realize our place in this giant universe. When we finally realize our place in the universe, a feeling often called the sublime, we will get a sense of awe and humility, and will help us feel one with the world.
The big secret to morning meditation
There’s a common misconception that one needs to cut off ties to the real world and live like a monk if one is to get the most out of meditation. This isn’t true. You can meditate at home and still live an ordinary life.
The key to meditation is consistency. In the beginning, you might find meditation a bit awkward and boring, and you might even feel discouraged because your mind is running everywhere. That’s okay. Come back to it the next day and try again.
Studies have shown that our brains accept a new habit after doing it over and over again for 21 days. Once you can get over the hurdle and make morning meditations a daily routine, you’ll find it much easier and enjoyable to do it.
Basic morning meditation technique
Here are some basic techniques that you can use during your morning meditation. These techniques are all effective in helping you focus and get the most out of your morning meditation.
Breathing technique
Meditation is all about the quality of your breathing. As you meditate, make sure that the breath flows in through your nose and out through your mouth. Don’t complicate the process by holding in your breath or letting it out little by little. Just breathe.
Guided morning meditation
If this is your first time meditating, then I highly recommend doing a guided meditation. A guided meditation is when you use an app or music that literally guides you through your meditation. You can also find 10 minute guided meditation videos on Youtube as well.
Walking meditation
If you prefer to do a little bit of cardio in the morning, you can try a walking meditation. To get the best results, try to walk in a quiet area or a nearby park. As you walk, open your ears to the sound of the natural noise. Let the sound swim through your body.
Staring meditation
This is essentially when you stare at one object with intense focus so that you don’t get distracted. The most common item to stare at is a lighted candle. You can also stare at a cup of water or something inanimate in your room.
Mantra meditation
This is a meditation where you repeat a word or a short phrase over and over again. Some of the most common mantras are “ohm” or “I am”. This can produce a soothing experience for you and can help you stay calm and focused.
The best morning meditation is the one that works for you
If you’re more outdoorsy, then a walking meditation might be the best for you. If you prefer the warm coziness of your home, then a guided meditation or a mantra meditation may be your perfect match.
You can even mix these techniques together if you’d like. Personally, I like to walk and practice my breathing meditation. I find that to be more enjoyable since I like that feeling of emptying my mind and just being purely present with nature.
Try out all these techniques for yourself and find the one that best fits you.
Guided morning meditation
If this is your first time meditating, try to start out by meditating for only 5 to 10 minutes every morning. As you meditate consistently, you’ll find it easier to do it for a longer time.
When you first meditate, try not to think, “am I getting the benefits yet?”. The benefits of meditating won’t come immediately but over time. The best thing to do is to consistently practice meditation every morning.
Meditate in a quiet place
If you’re meditating at home, try to find a room that’s free of noise and disturbances. The best place would be your room or your kitchen table. If you want to set the mood, you can also light an incense or turn off the lights.
Should you drink coffee or tea before meditating in the morning?
It’s best to hold off on coffee and tea before you meditate. They can make you feel jumpy and distract you while you meditate.
Meditate at a consistent time in the morning
Make meditation a habit every morning by setting aside a specific time.
If you’re used to waking up at 7, wake up 10 or 15 minutes earlier to meditate.
You should strive to consistently wake up at the same time. After about 2 weeks, you will wake up to meditate without even thinking.
The best meditation posture
Having a correct posture is essential to meditation. If you’re slumping while you meditate (especially in the morning), there’s a good chance that you might fall asleep.
To avoid this, try to sit upright with your spine aligned straight. You can sit normally when you do this. You can also lean against a wall if you need support.
The best way to sit upright is to sit in a half lotus pose, which is when you place one foot on the opposite thigh and the other foot below. This will automatically arch your spine in an upright position.
Meditate for only 10 minutes
You can either set a timer with a soothing alarm to signal the end of your session, or you can end once your guided meditation is over. If you’re just beginning, make sure to set the timer to 10 minutes.
Most guided meditations, even the ones on Youtube, are usually 10 minutes long.
More meditation techniques
Before you start, make sure to breathe in and out slowly 10 times with your eyes closed. This is a good way to get your mind and body ready for meditation.
As you meditate, focus on your breath going in through your nose and out through your mouth.
If you’re repeating a mantra or staring at an item, let your mind focus solely on the words or item.
It’s okay to have wandering thoughts while meditating
Don’t be too harsh on yourself when a train of thought or an emotion takes over. Just gently bring back to the focus and keep going on.
With practice, you’ll get much better at this.
Meditation is all about being comfortable
Meditation should always be a comfortable experience. You should wear comfortable clothes, preferably pajamas, and sit on a cushion.
If you’re meditating while sitting on a chair, make sure that both your feet touch the floor for maximum comfort.
Write on your gratitude journal after morning meditation
Once you’re done meditating, it’s best to jot down your thoughts on your gratitude journal. You can write how you’re feeling and what you’re grateful for now that you have a clearer mind.
If you want to learn how to get started on a gratitude journal, check out this article here.
I hope you all start a successful morning meditation routine.
Have a great day and don’t forget to smile 🙂
Originally published at http://peekingbuddha.com on September 29, 2020.
