Meditation Advice

Morning Meditation for Beginners

morning meditationYou 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

etc.

the benefits of meditationThe 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.

 

yogaMove 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.

choosing a place to meditateBedroom: 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.

morning meditation for beginners

-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.

 

After Meditating

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:

listen to uplifting musicFeed Your Mind With Positivity:

-Listen to uplifting music

-Listen to positive podcasts on your way to work

Read something motivational/inspiring

-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:

What is Meditation and How to Practice – A Beginner’s Guide to Inner Peace

Meditation Tips and Tricks – Your Guide to Finding True Peace

 

 

 

10 Comments

  • Mallory Milne

    These are some great tips to get started with meditation! It always seems like I am on the go and busy with work and life, and I often forget to slow down and take some time for myself. I struggle with anxiety as well, which stems from the pressure of so many responsibilities, and I’ve been looking for ways to combat this, and I think adding in meditation would be a great way to do so. Love your tip on not to meditate while driving, I hope their is nobody on the roads doing this!!

    • Carmen

      Hi Mallory,

      There are so many people now at days that are suffering from anxiety. Part of the problem is that we don’t give our minds a break. Most people wake up in reaction mode, for example, the alarm goes off the first thing they do is check social media. Then watch the news while getting ready for work. While driving they may listen to a morning talk show. At work, having to deal with unrealistic expectation since we are living in a really fast paced world and everything has to be done quickly (it’s sad to see how many people eat their lunches at their desks so they can continue working during their lunch breaks). During the day more social media, then get home watch tv. Going to bed and checking more social media.

      So if you see the scenario above, when does a person just stay still and not do anything to give the thinking mind a break? All day long the mind has been bombarded with non stop information. Our natural state of mind is peace. The more you practice meditation the deeper you go, and believe me there is nothing as precious as being able to have an immense sense of inner peace.

      By the way, the reason why I put a note to not meditate while driving, is because I know of someone who did this. One of my teachers when she was younger was so busy that didn’t have time to meditate, so she thought she could just save time and meditate while driving. She said that she went so deeply and almost crashed her car. Luckily nothing bad happened and she survived to tell her story. So moral of the story, don’t drive and meditate.

      Thanks so much for stopping by, have a great day 🙂

  • Mary Lynn Ekstedt

    This is really slick and well organized. I especially like the color scheme that you have chosen for your site it really goes along with the niche of your website it really gives it a fresh meditation feel. You got mad skills I really like this. Your blog is really detailed and organized. 🙂

    • Carmen

      Hi Mary 🙂

      I’m glad that you liked it. It’s important for me for people to feel welcome when visiting my website. To me meditation is not just like a nice hobby, but something that has truly transformed my life and I want to be able to share that with the world. My wish is to reach as many people as possible so they may too start meditating for a more joyous life. Have a great day and thanks for stopping by.

  • Nate

    Wow this was very good. I will bookmark it so I can read it and follow until I get my own flow. I have always wanted to meditate just for more inner peace but really did not know how to begin. You have solved that.

    What would be your suggestion for meditating for someone that works night and sleeps in the day time. Would you suggest prior to sleeping or after you wake up?

    Thanks for sharing.

    • Carmen

      Hi Nate! Since you have to work nights, I would suggest meditating after waking up. This will help you be more focused at work, plus on the long run it helps by being more productive. We live in a very busy society where people get distracted really easily, so being able to stay focused on the task at hand can really help you in your job or your business.
      Also, if you wish down the road, you could try meditating before going to bed as well. This way your body will be able to let go of all the stress from the day and you can sleep like a baby. What’s important is to set a basic foundation, that way it becomes second nature and you do it automatically. Please let me know how it goes for you. 🙂

  • Irma

    Lots of really great tips here for meditation. I have had a gratitude journal for a couple of years now, and it sure helps me in my life.

    I try to practice meditation when I am ready to go to sleep. I find that it helps calm me and I get a more restful sleep. I will try to extend this by starting a morning meditation ritual. Thank you for the ideas!

    • Carmen

      Hi Irma. I’m so happy that you have a gratitude journal; this truly helps in so many ways.
      I also meditate before going to bed, and you sure get a more restful sleep. Let me know how it goes starting a morning meditation practice. I’m glad I was able to help.

  • Ali

    What a nice post you wrote! I really enjoyed reading it and I could not be silent about your post so I decided to leave my comment here and say Thank You! For sharing this quality post with others.
    Actually this is exactly the information that I was looking for information about the morning meditation and when I landed on your website and read this post, it answered all my questions in details.
    So I’m happy that you decided to write about this topic and share it with people. It’s very useful and can definitely be used as a great source for everyone who is interested in this topic.
    I will come back to your website again for sure and I’m looking forward to reading your new posts.)

    Thanks!

    • Carmen

      Hi Ali,

      I’m glad that you found what you were looking for. I hope that you are able to incorporate meditation into your daily life. It takes time to start a new habit, but this is one of the best things that I can recommend that can have great benefits to your life. Please let me know how it works out for you, or if you have any more question.

      Have an awesome day! 🙂

Leave a Reply

Your email address will not be published. Required fields are marked *

error: Content is protected !!