When I wake up in the morning, often my head is still a bit foggy, and I’m still remembering parts of my dream. I’m not one of those people who can just jump out of bed and immediately start being productive. Instead, I have to take a moment to relax and focus my mind. Meditation helps.
When I meditate in the morning., I clear my mind, and then I can start to focus on the day ahead. My morning meditation session only takes about ten minutes, and it is so wonderfully beneficial. So, let me show you how to do it.
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Morning Meditation
Guided
Script
1 Sit or lie down with good posture. Close your eyes either partially or fully
It’s the a.m., so if you don’t want to get out of bed yet, don’t worry. You can meditate lying but do check your meditation position.
You can meditate with your eyes partway open or closed. If you think you might fall asleep again, leave your eyes partially open.
2: Set the intention to have a mindful and positive day
The first few moments out of bed is the best time to set our intention for the day. And this is the next step.
Set the intention to have a positive and mindful morning. Visualize yourself being mindful and having a positive attitude for the whole day.
3: Take 25 mindful breaths
Many people wake up feeling stressed because they’re worried about all the things they have to do in the day. To remedy this, take 25 mindful breaths. Simply watch your breath moving around your body.
Generalised studies show that mindful meditations like this reduce activity in the amygdala, which reduces morning anxiety. Plus, according to Adrienne Taren [researcher, University of Pittsburgh], it increases activity in the prefrontal cortex, which is responsible for thinking and behavior modification. This helps with planning.
4: Gently recite the mantra “OM” for a few minutes
As well as focusing the mind in the morning, we want to wake up the body. Mantras can help with this.
Gently recite the mantra OM (pronounced “Aum”).
As you recite this mantra, observe how the sound creates reverberations in your body. These reverberations gently warm up the body so you’re ready to get out of bed.
5: Finish by looking positively at the day ahead.
To finish our morning meditation, visualize your day ahead. Go through each event that you have planned for the day, and visualize it going well.
Should You Meditate In The Morning?
There are many reasons why you should meditate in the morning. For starters, meditation helps you to start the day on a positive note. It also focuses the mind for the day ahead. And of course, it helps with problems like stress and anxiety.
Science suggests that the morning is the single most crucial time of the day. A study conducted by Roy Baumeister, a psychology professor at Florida State University, showed that it is vital to make the most of the a.m. because that is when our willpower is at its strongest. This is especially true if you struggle to fit in your mindfulness session throughout the rest of the day. In the morning you will have the most motivation to meditate!
“How you begin your morning often sets the tone”
National Wellness Expert Lynn Taylor says, “How you begin your morning often sets the tone and your attitude for the day. Your morning can derail you or direct your focus. If you remain committed to good morning work habits, you won’t fall prey to feeling unproductive and distracted at the end of the day or week.” [1]
Finally, Laura Vanderkam, author of What the Most Successful People Do Before Breakfast agrees. Her book reveals that successful people begin their day with meaningful spiritual, intellectual, or physical pursuits. By having a fulfilling morning routine, you will motivate yourself to work positively for the rest of the day.
Stick to gentle morning meditations.
Because you’re still just waking up, it is best to stick with easy and gentle meditations.
Louise Hay [American motivatiol author and the founder of Hay House] recommends a gentle guided meditation. For instance, you can try listening to meditation music, and doing gentle techniques like Anapanasati (mindful breathing).
Paul Harrison BSc is a qualified meditation teacher who believes in genuine, authentic meditation. He has more than 15 years experience in teaching meditation and mindfulness both to individuals and to corporations and is the author of four books on meditation. He has been featured in Psychology Today, Breathe Magazine, Healthline, Psych Central and Lion’s Roar.
Paul studied meditation in beautiful Oxford, UK, and Hamilton Ontario Canada, and earned his degree at Staffordshire University.
Paul’s biggest inspirations include Thich Nhat Hanh, Jon Kabat Zinn, and Jack Kornfield.
“My goal is to provide the most authentic meditation sessions so you can harness the power of your own mind for personal transformation” – Paul Harrison