You may not realize it, but a single pure habit can help you nurture a positive lifestyle. Morning meditation comes first in the list of life-changing habits.
Morning meditation and mindfulness form an excellent tool to preserve a healthy balance of dialogue between your body and mind. It can gently release bleariness and help you set up everything you need for a successful day. Whether your alarm wakes you up at 4 am or 9 am, meditation can be your daily anchor for good or unpredictable days.
When you begin your day with mindfulness, you give yourself the best start to be fully awake, aware, and alive before engaging in any activities. It is precious in this fast-paced world of ours. Mornings are quiet, fresh, and flexible, without daily occurrences preoccupying your mind already. That’s why they are the best time to meditate or practice positive affirmations.
Pure peace of mind is always within you, but you need to let go of all obscurities shrouding it. These include your ruminations, your expectations, and your inner chatter that may spawn frustration and stress. If the first thing your mind tackles is news or your social media feed, the foundation of your entire day is threatened.
A 2018 study observing the morning routines of 300 successful individuals discovered that each has a morning routine. A morning meditation routine brings you flexibility. Meditation is an easy technique to exercise anywhere and at any time. It allows you to start your day on a healthy note no matter what tools you have at your disposal or what your surroundings are like.
Early morning meditation may sound like a daunting thing to bring into a routine. Yet, it is pretty similar to physical exercise – practice makes you stronger. Your diet, your sleep cycle, your physical health – all aspects of your life stem from the health of your mind. You could flourish in these areas by themselves but failing to take care of your mind can leave you feeling incomplete.
So, let’s dive in deeper into the subject of morning meditation, its benefits and different ways of practicing and integrating this into your life!
The Benefits Of Morning Meditation
In this case, discipline is undoubtedly a critical trait to have. Yet, it isn’t always sufficient when it comes to creating new routines. However, once you embark on a daily meditation practice and witness its benefits, you will find it easier to stick to your routine. If you are hoping to find immediate gratification in a morning meditation routine, you won’t be disappointed.
Mindfulness Meditation Helps Release Endorphins
Endorphins, or “happy chemicals” are released by the pituitary gland in the brain. They make you feel good, emotionally as well as physically. When you meditate, the pituitary gland releases endorphins. It also boosts activity in the brain area that influences positive energy and experiences. Endorphins aren’t just beneficial for your emotional health, but they are also enhancers of energy. You will feel more alert and awake, requiring no caffeine for these purposes. You won’t find yourself slipping into an afternoon energy slump either!
Morning Meditation Sets The Tone For A Calm Day
If you wake up and plunge yourself deep into your to-do list, you inevitably invite unclarity. People are busy most of their lives, finding no time to stop and smell the roses. Mindful meditation, even for just five minutes, blankets your mind in calmness and helps you slow down. In this way, it helps you avoid feeling overwhelmed and overworked. You can begin your day on a peaceful note that will help you assume control of most situations.
Morning Meditations Are A Stress Reliever
Stress is like a monster to your health, but every monster has a weakness. Meditation is the weakness of stress. According to the American Psychological Association, over one-third of Americans live with the
burden of extreme stress. Almost half, that is, 48%, report having exponentially increasing stress levels. With such staggering statistics, it is easy to pinpoint stress as the root cause of several health issues. Morning meditation practice counteracts stress by producing a profound state of relaxation and tranquility. It can also alleviate stress-related symptoms such as fibromyalgia, PTSD, or irritable bowel syndrome.
Practicing Daily Morning Meditation Influences Your Physical Health
Several studies show that it is plausible to believe that meditation works its magic through effects on the sympathetic nervous system. It increases your heart rate, stabilizes and boosts breathing, and keeps blood pressure under control. According to a research review in JAMA Internal Medicine, meditation may also be soothing for your pain. Your pain tolerance may improve after new meditation practice.
How To Do A Morning Meditation?
If you’ve made up your mind about morning meditation, these tips will be helpful in guiding you throughout your meditation practice.
The first thing to understand is that you can meditate at any place and in any form you like.
Aside for the traditional forms of meditation, there is no universal way of meditating. Your meditating sessions can be however long you wish, be it ten minutes or an hour or even more!
Make sure you wake up with enough time to practice meditation and not spend your morning in a rush.
1. Find A Suitable Place for Your Meditation
If you are a beginner, it would be best to choose a quiet and comfortable place to start meditating. It could be while you are sitting in bed right after waking up or in the car a few minutes before leaving. The gist is to find a place that feels right for you. For the sake of consistency, it is also a good idea to have a dedicated meditation spot in your house – this will help you get into the right mindset during your mindful meditation practice.
2. Choose A Type Of Morning Meditation
Morning meditation has diverse shapes and sizes – five unguided silent minutes, guided meditation while walking, morning prayer, or deep-breathing techniques. You can also combine mindfulness and yoga. Here are some standard meditation techniques:
- Breathing Meditation:
Focus on inhaling and exhaling while calming your mind and reducing distractions.
- Guided Meditation:
Another person’s voice will guide you. Look into podcasts, YouTube videos, or meditation apps for assistance. Some examples of guided meditations you can find below, after this article.
- Mantra Meditation:
Repeat words or mantras that help you feel focused and calm. These could be spiritual or simply affirmations.
- Mindfulness Meditation:
Recognize what is happening in the present moment, observe sounds, thoughts, and feelings. Focus objectively on the negativity in your mind so that you can dispel it.
- Gratitude Meditation:
Express gratitude for the good things in your life. Thank the universe for all it has given you and acknowledge your relationships’ positive impact on you.
- Walking Meditation:
This type of meditation can be performed during your daily walks. This way, you can combine the physical benefits of getting your 10,000 steps a day with the amazing benefits of regular practices of meditation. Even a quick 15 minute walking meditation can make a huge difference for your day.
- Transcendental Meditation:
Although this specific type of meditation does require a certification and a meditation teacher, you can still practice it at home without any special “education”.
These are just examples, but there are many more other techniques that you can try. Try different types until you find an ideal one, the type that works best for you in the morning. The internet is rife with resources, and you’ll indeed find the right fit for your morning routine, even here on our website!
3. Focus On Your Breathing
The way you breathe is intrinsic to meditating effectively. So, breathe in slowly, deeply, and gently. You can also count your breaths up to ten and then back. Additionally, try to avoid letting your mind wander. Every time you feel your thoughts drifting away, focus on inhaling and exhaling. This is one of the most basic morning meditation techniques, however focusing on your breathing is a highly effective exercise – it grounds you in the present moment, helps you focus on the concentrative meditation, and helps you be more aware as you go on with your day.
The Results Of Daily Morning Meditation:
You’ve read about the benefits of meditation, but how do these benefits turn into tangible results impacting your life? Our thoughts color our perceptions and affect our motivation levels in many ways. Meditation revolves around filtering your thoughts, and watching them come and go instead of resisting them or engaging with them. You will begin feeling more motivated to tackle your goals, and your mental health will undoubtedly thank you once you include effective morning meditation into your daily practice.
Outlook And Relationships
When the meditation-induced endorphins begin work, there is bound to be a shift in your lifestyle. If you start your day on a positive note, you will find yourself tackling all problems more effectively. It will help you nurture happier relationships, which will further increase overall positivity. Gratitude meditation is especially effective here since gratitude is a strong predictor of long-term love. Additionally, a kindness meditation is a great way to start your day.
This specific benefit of meditation is hard to overestimate. Even five to ten minutes of meditation each morning can build your focus. Inner silence helps your subconscious act optimistically, helping you understand your daily priorities. You’ll be able to maximize productivity with direction, energy, and clarity.
Daily Behavior Changes
As you know, meditation reduces stress. With that, you will begin to find relief from high anxiety levels and avoid mental illnesses too. Critical, snappy, and judgmental behavior stems from stress and frustration, which you can prevent by integrating this practice into your routine. Mindfulness meditation is a powerful practice in many ways – aside from decreasing your general stress levels, it also helps expand your consciousness and gain perspective on life.
Regular meditation will decrease the frequency of headaches and strengthen your memory. According to numerous studies, you can even prevent yourself from age-related memory loss and dementia, when practicing certain styles of meditation
As for the physical results of meditation – there are plenty! Blood pressure decreases when you meditate over time. It reduces the strain on your heart and blood vessels, being particularly beneficial if you have a history of related conditions. Many studies have also discovered that meditating each day helps you eat healthier and cleaner. Most of all, meditation results in better sleep patterns, helping you wake up rested and ready to conquer!
Daily morning meditation is not simply a trend or a hype. Cultures across the world have supported its positive impact on human lives and minds. Morning meditation gives you an overall sense of wellbeing and grace, making you a happier person. Happy people make others around them happy too. Starting your day with morning meditation, you could very well set the ball rolling for healthier family life and social life. You could also try starting group meditation sessions, proven by research to be more powerful experiences.
Remember that meditation is not a skill, and it is not a talent. Instead, meditation is something your practice. You may not be able to transcend into a meditative state right away or on day one, but you’ll get there if you focus on building a meditation habit. Even if you get the hang of it, there may be days when you need to work hard. Yet, the beauty of meditation lies in the fact that it always requires you to be present. When you are present in the moment, aware, and working hard to focus, there is nothing you won’t be able to manage!