You are really going to enjoy this Morning Meditation for Beginners. Even if you have been meditating for some time, take a look, I’m sure you’ll learn something new that can help with your meditation practice.
If you have never meditated in your life, that’s OK, life is always teaching us new things. I’m very honored that I get to share with you what I’ve learned. I’ve gone on meditation retreats, practiced different styles of meditation. Here I’m showing you some essential information not just to learn to meditate, but to teach you its importance and how you can maintain that inner peace once you are done meditating.
Alright let’s get started! In with the inner peace, out with the anger and stress 🙂
Set the Intention
Before you start your morning meditation practice, it’s helpful to have a strong “Why”. Basically this means, why are you doing this? If you don’t have a strong reason for meditating, you’ll just do it one time, maybe two and then give up completely.
Reasons for Wanting to Meditate:
-I want to have less stress in my life
-I suffer from anxiety
-I have the wish to be a better parent for my kids
-I need to have mental peace to cope with taking care of my elderly parents
The Benefits of Meditation:
-Meditation is not a fad, something that’s “In”. Millions of people have been meditating for thousands of years, and many more are learning it’s benefits, such as:
-It helps with controlling anxiety
-Lowers blood pressure and it helps with your overall health
-Makes you more peaceful
-Great way to get rid of stress
-You can be more focused at work, and therefore improve productivity
-It aids at controlling anger
-You get a sense of being at peace with yourself
and many more…
All the benefits could fit into a book, but these are just a few keys points.
Vision For the Future
Now that you have some reasons for wanting to meditate and know some of its amazing benefits, it’s time to have a vision and an action plan for starting your meditation practice.
-Take a moment to imagine what it would be like to have more peace in your life. Imagine yourself not getting angry at your children or annoyed by that coworker.
-See yourself getting rid of your anxiety and having the stress melt away from your life.
-Envision a life where you can handle anything that comes your way with ease.
-Just fill in the blank whatever it is that you want to accomplish, and see yourself realizing these goals.
Preparing For Your Meditation Practice
Now that you know what you want to achieve, it’s important to prepare.
-Grab a calendar, planner or even your calendar on your phone and write down when you are going to meditate. Just set out 10 minutes for yourself. You DO have the time (if you can spend 10 minutes…probably hours on social media, then you have more time than you can imagine).
-If needed, the night before get your clothes or lunch ready for the following day to help have some extra time the next day.
-You can also write the reasons for wanting to mediate on a sticky note and put it on your bathroom mirror. Place it on your refrigerator, computer, or on your door. The more visual reminders you have, the more likely you’ll do it.
-Ask yourself, a year from now, do you still want to be the same person you are right now?
-It’s all up to you, no one can make you mediate but YOU.
Getting Your Body Ready
Rise and shine, wake up. Today it’s a brand new day and it’s going to be awesome! Prior to meditating make sure to get your body ready to settle down to meditate:
Drink Water As Soon As You Wake Up
This will help hydrate your body right away for optimal performance. Water is so vital for life and we often don’t get enough of it. Many times we may feel tired, but it’s actually that we are dehydrated.
If you wake up in the morning with a swollen face, then most likely you are dehydrated. After all, if the last time you drank water was before going to sleep, then your body hasn’t had any water for at least 8 hours.
You can keep a water bottle next to your bed, that way you know that when you wake up it’s ready for you as soon as you wake up.
Move Your Body to Have More Energy
After lying down for several hours your body is craving to get moving! Prior to sitting down to meditate, you can do the following to help your body fully wake up:
Stretching- do some light stretching as you sit up on your bed.
Yoga- roll out your yoga mat and start doing some yoga poses to help you get more energized.
Exercise- I know that when you first wake up, the last thing you want to do is exercise; but trust me after doing it for a while, it will become automatic. At first, every day you’ll have to fight the gravity pull from your bed, you’ll be sleepy and most likely want to skip this.
However, now I just do it automatically even when I don’t feel like doing it. Once I’m finished exercising, I’m glad that I did not listen to my brain telling me to just sleep in a little bit longer. I’m fully awake and ready to meditate!
Choosing a Place to Meditate
Just like you have a specific place to eat or sleep, make sure that you have a special place in your home for your meditation practice. This will help your brain become used to it, and enter into “meditation mode” by just being there. Below are some suggestions:
Meditation room: ideally, having a meditation room will help you with your meditation practice tremendously since the moment you enter, you know you have entered into sacred territory.
Bedroom: Find a comfortable corner in here to establish as you mini meditation sanctuary. Since you are meditating in the morning, try not to meditate on top of your bed, as you may just fall back to sleep.
Balcony: On a cute small balcony space, you can put some comfy pillows and decorate it any way you wish.
Backyard: You can select a chair in your backyard under a tree to meditate.
Basement: Here if you have an extra room you can create your meditation room. If not, on a small corner you can use something like a room screen to create a separate space.
Attic: In this space you’ll be above the entire house, and possibly away from any noise that your family might make in your house.
Closet: If there is no space in your home, and everyone is noisy every turn you make. Just hide in your closet. Put down a meditation cushion, close your eyes and relax.
Car: If none of the above work, just meditate inside your car before driving to work.
Note: NEVER mediate while driving.
Morning Meditation for Beginners
There are many ways to mediate, and one is not better than others. You have to do what works for you. Just like we all have different shoe sizes, there are also different styles of meditation. Below I’ll guide you through a very easy Light Meditation.
To begin with choose a time and place where you know that you won’t be disturbed for at least 10 minutes.
Get rid of any distractions such as an iwatch, cell phones, computers, etc. You don’t want anything beeping, tweeting, or making any type of noise while you are meditating.
-Sit on a comfortable chair or meditation cushion.
-Gently close you eyes.
-Relax your face, don’t frown, and release any tension you may have in your jaw.
-Place your tongue behind your top middle teeth (this will help from salivating too much, plus is moves certain energies in your body so you can focus better).
-At this point just breathe normally.
-Place your hands on top of your thighs with the hands open and facing up.
-Scan your body slowly from your head all the way to your toes. Are there any places that you might have any pain or discomfort? Try putting an extra pillow behind you for more comfort if necessary.
-Make sure that you back is straight, but not too rigid.
-As you scan your head, soften all the muscles on your face.
-Let go of any tension you may have on your neck and shoulders.
-See how your arms, wrists and fingers are beginning to relax.
-Move down to your torso, you are beginning to loosen up.
-Your legs feel very calm, your knees feel comfortable, your ankles and toes feel like they could completely melt to the ground.
-Your body if fully relaxed now.
-At this point, take a deep breath through your nose, and gently release it through your nostrils.
-Continue breathing in and out from your nose for the duration of the meditation. Do it at your own pace.
-Then, imagine that this beautiful while light enters from the top of your head, and it slowly covers your entire body.
-This light is very calming and it gives you a great sense of love and peace.
-You feel protected by this light.
-It completely fills your whole body, just like an empty bottle being filled with water from the top.
-You mainly focus at the center of your chest. You feel this warm peaceful and loving energy getting stronger here.
-Continue to breathe in gently and breathe out.
Do this for as long as you wish.
When you are ready, very slowly open your eyes.
You have completely your morning meditation. Congratulations, you have taken your first step towards a more peaceful life.
Finish your meditation with gratitude. This could be a simple thank you for having the time to meditate. It could also be thanking the people that one way or another have helped you in your meditation journey. Having a grateful heart is amazing and it can open many wonderful doors for you.
Have the determination to practice daily. Consistency is the key. Just like when we were learning to write, we had to practice all the time until we got the hang of it. Now you can write your name without thinking about, but when you were a little kid, it took lots practice for your hand to hold your pencil the correct way.
The same applies to meditation; it may seem simple, but it takes practice to learn it. Make a commitment to meditate every day. Not only will it have amazing benefits in your life, but it will also benefit those around you.
After you are done with your morning meditation, here are some tips to help you throughout the day to hold that peaceful feeling:
Feed Your Mind With Positivity:
-Listen to uplifting music
-Listen to positive podcasts on your way to work
-Watch motivational YouTube videos
-Keep positive quotes at work
-Start a gratitude journal if you don’t have one already
Protect Your Environment:
-Avoid hanging out with negative people at work that just love to gossip and talk about how bad the situation is at work.
-Remove yourself from being around angry people.
-Don’t watch scary movies that fill your mind with fear.
-Keep your home clean and organized. By doing this, you will have more energy to meditate.
Get a Good Night Sleep
In order to be ready to go and meditate in the morning, you need to have a good night sleep. If you are tired, you won’t be able to get up and sit still, since gravity will be pulling you down forcing you to go back to sleep.
So your meditation practice starts the night before. Make the determination to do whatever is necessary for you to rest peacefully all night long. Such things could be:
-Not drinking caffeine at night
-Writing down your worries on a journal or piece of paper so you don’t have to be thinking about them all night long.
-Having the right room temperature in your bedroom.
-Not sleeping with your phone. That way you don’t get any unwanted texts in the middle of the night. Plus, cell phones send out EMF’s (electromagnetic fields) that can disturb your sleep cycle. Get a normal clock instead, there are some that even have soothing nature sounds to wake you the next day.
-Make the habit of going to bed early and at the same time every night.
So now you are ready to start meditating in the morning! I always love hearing from you. Let me know in the comments below: what are your favorite tips for meditating in the morning? Remember we are a loving community here, and it’s good to share our knowledge with others.
Spread the love, share this post with your friends and family!
You may also enjoy: