The alarm goes off and your mind immediately kicks into high gear. But before you start your day, consider setting a different, more mindful tone with your morning meditation.
“Morning meditation improves focus, increases energy, and creates an overall sense of calm and well-being,” explains Jennifer Fuller, RYT 500, ACE Certified Personal Trainer and Yoga Instructor. “It also helps counteract stress and a busy mind.”
Approaching your to-do list with a clear head is a great way to stay on track, especially when you’re exposed to distractions.
“I like to meditate in the morning because I know I’m done meditating,” Fuller says. “Once you get into this habit, you feel so much better and more energized that you can’t live without it.”
Are there any other potential benefits? Feeling “so energized” might make you want to skip your morning latte, Fuller says.
Instead of rushing out the door or scrolling through social media or email in bed, reap the benefits of meditation early in the day to stay productive and fully charged. Start with these nine tips to make morning meditation a habit.
1. Start slow
Meditation practice doesn’t have to be long to be effective, especially if you’re just starting out.
“If you’re new to morning meditation, sit for five minutes, so you don’t overdo it or overdo it,” Fuller says. “You can build up to 10 and then 15.” Eventually, you’ll want to practice for at least 30 to 45 minutes.
If you’re having trouble getting started on your own, BODi offers guided meditation sessions as short as 10 minutes.
- Sound Meditation includes harmonic instruments such as singing bowls and harps to help you relax.
- Unstress is a guided meditation series where each session focuses on a different theme, such as being present and setting intentions for the day.
Calming meditation can help you start your day on a positive note and help you feel more relaxed and focused.
2. Decide to do it first.
The key to starting a new habit is to remove as many obstacles as possible. Start your day with meditation to avoid getting caught up in other tasks.
“Make meditation part of your morning ritual before you drink your coffee, make breakfast, or exercise,” Fuller recommends. “The key is routine, routine, routine and consistency.”
3. Wake up 15 minutes early
“I really want to keep it simple,” Fuller says. “Wake up about 15 minutes early so you can meditate in the quiet before the hustle and bustle.” This gives you enough time to meditate on your own or follow a short guided meditation.
4. Set a timer
“To avoid having to check the time, set a timer,” says Fuller. “This helps you stay focused on your breathing and one point.”
5. Establish a healing space
“Choose a room where you won’t be disturbed, not too hot or cold, and preferably away from family and pets,” Fuller advises. A good quiet place for morning meditation might be your bedroom, your backyard, or even your pantry. (Anything will work!)
6. Get comfortable
“Wear clothes that aren’t too tight or too snug,” Fuller advises. “You want to feel really comfortable and allow your body to relax without being overly distracted by the sensations.”
Does that mean I can stay in my pajamas? “Of course! If your pajamas are comfortable, just keep them in,” she says.
If you’re meditating seated, grab a pillow, folded blanket, or yoga block so your knees are facing downwards. This allows your hip flexors to relax and feel comfortable. If that’s not comfortable, try standing or lying down.
7. Expect challenges
“Many people have a hard time sitting still at first,” Fuller says. “Try not to criticize yourself or judge your thoughts for wandering. Just observe and bring your mind back to your breath.”
The more you practice, Fuller attests, the easier it becomes to penetrate your body. Please keep doing that. Then, within a few weeks, you may find that this mindful habit has become part of your daily life.
8. Find what works for you
The core of all meditation, whether it’s your own breathing, morning meditation music, or walking, is concentration. Try different types of meditation and stick with the ones that keep you more present and mindful.
9. Stay in bed (if necessary)
“If you feel really tired, you don’t even need to get out of bed,” says Fuller. “Don’t make your morning meditation routine too rigid. Be flexible with your space and position. If you feel like, ‘I’m stuck in a box. I don’t want to meditate,’ just lie down for a few minutes and take a few breaths. There’s no perfect meditation.”
