People often reserve the morning hours for rushing around and getting things done. But what if you took a little time for yourself each morning to meditate? This can provide a host of benefits, from improving your focus and concentration to reducing stress levels.

In this article, I will share the basics of meditation, along with some techniques to help you get started. So why not give it a try? You may be surprised at how much better you feel after just a few minutes of peace and quiet.

What Is Morning Meditation?

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Morning meditation is simply a form of meditation you do first thing in the morning, before starting your morning routines. Its aim is to help you set a positive and productive tone for the rest of your day. Most people choose to meditate during the day or night, but research suggests that the perfect time to meditate is first thing in the morning.

Benefits Of Morning Meditation

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Morning meditation has a plethora of benefits, both mental and physical. Some of the most well-known benefits include:

1. It Helps Reduce Stress

Stress is a normal part of life, but it can take a toll on your physical and mental health if it’s not managed properly. When you start your day with meditation, you’re taking a moment to connect with yourself and set an intention for the day ahead. This can help you feel more centered and less reactive to the stressors of daily life.

2. Improves Sleep Quality

If you struggle with insomnia or poor sleep quality, morning meditations can help. One study found that meditation improved sleep quality in adults with Sleep Disturbances.

3. Increases Focus And Concentration

A common complaint amongst people today is that they can’t seem to focus on anything for more than a few minutes. This can be frustrating, especially if you’re trying to get work done or be productive. By teaching you how to manage your thoughts and stay in the present, morning meditation can aid in improving your focus and concentration.

4. Lowers Blood Pressure

High blood pressure is a common problem that can lead to serious health complications like heart disease and stroke. Meditation may help to lower blood pressure by reducing stress and anxiety. When you’re less stressed, your heart doesn’t have to work as hard, and this can lower your blood pressure.

5. Reduces Depression Symptoms

Meditation can help ease depression symptoms by teaching you how to control your thoughts and focus on the present moment. When you’re less focused on your worries and fears, it’s easier to feel calm and relaxed.

Aside from the benefits listed above, morning meditation can also help improve your immune system, boost energy levels, improve your brain’s functioning, and make you and those around you happier.

Basic Morning Meditation Practice | Ways To Practice

Different ways to practice meditation include:

1. Guided Meditation

If you’re new to meditation, starting with a guided morning meditation can be helpful. Guided meditations are led by a meditation teacher or narrator and can help you to focus your thoughts and stay present in the moment.

There are many different morning meditation apps available that you can use to get started. Once you’re more comfortable with the basics of meditation, you can begin to experiment with different techniques.

2. Mindfulness Meditation

This is a type of mindfulness-based stress reduction therapy (MBSR) that helps you to focus on the present moment and be more aware of your thoughts, feelings, and sensations. This type of meditation can be done in many different ways, but one common way to practice it is to focus on your breath.

3. Gratitude Meditation

Gratitude meditation helps you to focus on the things in your life that you’re thankful for. It can help you increase your overall sense of well-being and happiness. To perform this, simply sit down and focus on all the things you’re grateful for in your life. You can also try writing down a daily list of things you’re grateful for.

4. Body Scan Meditation

This type of meditation requires you to focus on different parts of your body and take note of any sensations you’re feeling.

To do a body scan meditation, you can start by lying down on your back with your eyes closed. Then, focus on your breath and scan your body from head to toe. As you examine your body, pay attention to any sensations that you’re feeling, such as tension, pain, or itchiness.

5. Walking Meditation

Walking meditation can be done anywhere, at any time. To do a walking meditation successfully, focus on your breath and steps as you walk. As you walk, pay attention to the sensation of your feet hitting the ground and your breath moving in and out of your body.

6. Visualization Meditation

Visualization meditation is a type of guided meditation where you focus on a specific image or scene you visualize in your mind. You can choose any background that you find calming and relaxing. Some people like to imagine a peaceful landscape like a beach or forest. Others prefer to visualize a scene from their favorite book or movie.

7. Mantra Meditation

Mantra meditation involves repeating a specific word or phrase while meditating. Mantras can be in any language, but they are often in Sanskrit, an ancient Indian language. Mantras are usually repeated aloud, but they can also be repeated silently in your mind. Repeating a mantra can help you to focus your thoughts and stay present in the moment.

Guidelines For A Successful Morning Meditation Routine

Yoga, meditation and relaxation in the nature

Although there are no strict criteria for morning meditation, following a few guidelines will help you get the most out of your meditation practice. Here are a few pointers to help you get started:

Have An Intention For Your Meditation Session

Set an objective or aim for your meditation session before you begin. This might be as simple as wanting to feel more peaceful or calm during the day or dedicating the time to work on a habit you want to let go of.

Find A Quiet Space

Morning meditations are best done in silence, where you won’t be disturbed. If you can, find a place outdoors in nature. If not, any quiet room in your home will do.

Sit Comfortably Or Lie Down

When you’re ready to start meditating, find a comfortable position to sit or lie down in. You may want to sit in a chair with your feet flat on the ground, or you may want to sit cross-legged on the floor. If you’re lying down, be sure to keep your spine straight.

Close Your Eyes

Once you’re comfortable, close your eyes and take a few deep breaths. This will help you relax and clear your mind.

Focus On Your Breath

Once you’re relaxed, focus your attention on your breathing. Breathe deeply and slowly. As you breathe in, pay attention to the sensation of the air moving into your lungs. As you breathe out, pay attention to the feel of the air moving out of your lungs.

Let Go Of Your Thoughts

As you focus on your breathing, you may find that your mind starts to wander. When this happens, let go of your thoughts and return your attention to your breath. Focus on the peace going through you.

End With A Positive Affirmation

After meditating for a few minutes, take deep breaths in and out. Then, open your eyes and end with a positive affirmation, such as “I am calm and relaxed” or “I find peace in everything I do.”

Obstacles You Might Face During Morning Meditation

Even if you follow all of the guidelines for successful morning meditation, you may still find that you sometimes struggle to meditate in the morning. Here are a few common obstacles and how to overcome them:

You’re Not A Morning Person

If you’re not a morning person, it can be hard to find the motivation to meditate when you wake up. One way to overcome this obstacle is to set your alarm for earlier than usual and use the extra time for meditation. Even if you only have 15 minutes to meditate, it can make a big difference.

You Never Stop Thinking

One of the most common obstacles to meditation is a busy mind. If your mind never seems to stop thinking, try focusing on your breath, an object, or repeating a mantra. This will give your mind something to focus on other than your thoughts.

You’re Too Tired

If you’re too tired to meditate in the morning, try doing some gentle stretches or walking around your house before you start your meditation. This will help to wake up your body and mind.

You Don’t Have Time

If you don’t have time for morning meditation, try meditating for a few minutes. Even a short meditation session can help to reduce stress and improve your day.

Conclusion

A woman meditating on her bed

Meditation sessions don’t have to be challenging. The most crucial thing is to find a routine that you can stick to and that works for you. Try a guided morning meditation first if you’ve never meditated before. Then try something new once you’ve gotten the hang of it. Remember that even a short session might be helpful in the long run.

Have you tried morning meditation before? What obstacles have you faced? Please share your tips for overcoming them in the comments below. Thanks for reading!

If you’d like to learn more about the impact of your mindset and how you can start to shift your relationship with food and your body, you can sign up for Lesley’s free class here.

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