What better way than to start the day with a brief spot of meditation? You likely don’t have much time to meditate now. After all, chances are you have to be at work in an hour, and before you get there you’re going to need to get ready and have breakfast, meaning you practically have no time to meditate.
What better way to start the day than with a brief spot of meditation? It’s not always possible to simply wake up happy. So a morning meditation can help you out. You likely don’t have much time to meditate now. After all, chances are you have to be at work in an hour, and before you get there you’re going to need to get ready and have breakfast, meaning you practically have no time to meditate.
Thankfully, you can meditate while getting ready for work.
How To Meditate in the Morning
Set your alarm ten minutes early
Some meditation practitioners might advocate waking up at the crack of dawn and watching the sunrise while doing some yoga. Good for them. Doubtlessly there are many great health benefits of doing so. But most of us need sleep after a busy day, and need to wake up and get to work. So let’s get real, shall we?
Setting the alarm just ten minutes early seems pretty real to me. That’s ten minutes we can give ourselves to meditate without losing too much sleep.
So, waking up ten minutes early, we can now leap out of bed and immediately . . . errr. . sit on the floor for ten minutes to meditate.
Your first Opportunity to Meditate
Remember, as with all the meditations in this book, it’s up to you whether you wish to use this one or not. Perhaps you don’t want to lose those ten minutes in bed in the morning. If so, simply skip over this meditation and pick another one. There are plenty more opportunities to meditate!
If you’ve decided to stick with this meditation, here’s how to do it.
1: Sit comfortably: Find a comfortable sitting position that works for you, preferably one in which you will not need to fidget. It is also better to be somewhere quiet and alone where you will not be disturbed (especially is there’s someone still lying in bed snoring!)
2: Close your eyes and focus on your breath: First thing in the morning your mind may still be full of visions from your sleep, or you may find yourself thinking of the day ahead. Either way, close your eyes and focus on your breath in order to release these waking thoughts.
3: Listen: In order to truly wake-up and start feeling energised, listen to the sounds around you. If you are so fortunate you may live in an area near running water or with birds singing that you can listen to. If not, simply find a piece of relaxing music, put it on your iPod and listen.
4: Connect with your body: It’s important to reconnect body and mind in the morning. The best way to do so is with a quick five minute body scan. Begin by focussing your attention on the crown of your head. Feel the sensations there. Then, gradually move down your body, scanning as you go. Notice the sensations in your neck, arms, torso, legs, right down to your feet. Not gradually return your focus back up towards your head.
5: A bright start: To make the morning a bright start, you may wish to take a couple of minutes to recite a positive mantra. You might recite a line about the day ahead (for instance, “I am feeling positive about the day ahead” – something simple like that, it’s best not to be too complex in the morning, after all—or a loving kindness mantra (for instance “I extend love and happiness to all”). It’s entirely up to you which words you choose to use as a mantra, but choose something positive about the day ahead and recite it a few times over.
And you’re done. Ten minutes into the day and you’re already feeling positive, happy, relaxed and, most importantly, awake.
You have been reading an excerpt from my complete meditation guide, available here:
Mindfulness And Meditation Techniques For Beginners (PC / Kindle / MAC / iOS / Android–all in one pack).