Many of my students have asked me for a morning meditation script to start the day positively.
Personally, I like to do a simple morning meditation to start the day, and I don’t go too deep or for too long. I’m also not too bothered about the exact time of my morning meditation session either.
Some people believe that 4am is the best time to meditate because 4am and 4pm is when the angle of the sun to the Earth is at 60 degrees. Supposedly, this leads to better results, although there is zero scientific evidence for this.
What does matter, however, is having a good morning, and meditation will help.
Let me share with you my favorite guided morning meditation script to start the day.
Morning Meditation Script To Start The Day
1 Sit or lie down with good posture. Close your eyes either partially or fully
It’s the morning, so if you don’t want to get out of bed yet, don’t worry. You can meditate lying down (here’s how) or sit. Either way, just make sure you have good posture.
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 in our guided morning meditation script.
Set the intention to have a positive and mindful morning. Visualize yourself being mindful and positive 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, taken 25 mindful breaths, just watching your breath moving around your body.
Generalised studies show that mindfulness meditation reduces activity in the amygdala (meaning less morning anxiety) and increases activity in the prefrontal cortex, which is responsible for thinking and behaviour modification, according to Adrienne Taren [researcher, University of Pittsburgh].
So, by meditating you have less morning anxiety and more ability to plan your day.
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
The final step in this guided morning meditation script is to simply look positively at the day ahead. Imagine going through each step of your day feeling positive.
And we are done.
Notes and final thoughts
There are many benefits of meditation in the morning. For starters, it 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.
It’s best to stick to gentle morning meditations.
Louise Hay [American motivational author and the founder of Hay House] recommends a gentle guided morning meditation. For instance, you can try listening to meditation music, and doing gentle techniques like Anapanasati (mindful breathing).
The morning is also the best time to create a positive mindset.
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 morning 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!
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.
