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How to start your day with morning meditation

We live in a fast paced world. Our days are seemingly increasingly filled with stress and pressure. 

People assume this kind of stress is unavoidable, but a regular morning meditation practice can help you to manage your home and work life more easily. 

With a morning meditation routine your perspective changes – you start to think more positively about yourself and your day ahead. 

The bottom line? Meditation helps you achieve true calmness and peace of mind. 

In this guide we’ll look at:

  • What is meditation?
  • What are the benefits of morning meditation?
  • How to start your day with a 5 minute morning meditation
  • How to start your day with a 10 minute morning meditation
  • 5 of the best morning meditation rituals


Let’s go!

morning meditation

What is meditation?

Meditation is essentially the practice of mindfulness.

It’s the art of using your mind to focus on a particular thought, activity or object to achieve mental clarity and bring about emotional calmness and stability. 

It offers a quiet time to gain insight and awareness into your own mind and how you’re really feeling. 

When you start your day with morning meditation, you are giving your mind the best opportunity to be fully awake and aware before you do anything else. 

If you lead a fast paced life and feel the stresses and strains of living in a digital world, then a morning meditation practice may just be what you need to find true peace of mind. 

Read on to find out more about the benefits of meditation. 

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morning meditation

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What are the benefits of morning meditation?

There are many benefits of meditation at any time of day, but morning meditation offers a quiet time in which to focus and be more mindful. 

By the time you reach the afternoon, it can often be difficult to pull yourself away from your desk or childcare commitments. 

Starting your day with a meditation ritual will set the tone for the rest of your day.

Here are the benefits of morning meditation:

#1 Reduces stress and anxiety

There is a lot of evidence that shows that meditation and mindfulness helps to lower stress and anxiety levels.

One study found that meditation appeared to shrink the amygdala (which is the threat detection control tower of the brain).

It also thickens the prefrontal cortex (which is responsible for thinking skills and behaviour modification). 

As a result, meditation helps to strengthen your thought processes and creates the groundwork you need to control how you react to situations throughout the day. 

#2 Focuses your mind

In today’s modern world, it can be all too easy to let your mind stray into many different directions. 

Meditation improves your ability to concentrate, helps to reduce any ‘mental chatter’ in your head and helps to provides mental clarity. 

Many people who have a regular meditation practice have reported that it helps them to increase their focus and learning concentration. 

So if you struggle to focus on one task at a time, meditation may help.

morning meditation

#3 Enhances your performance

Meditation brings about body awareness and helps to strengthen thought processes.

As a practice, meditation can boost stamina, muscle memory and optimise performance. 

In fact, athletes incorporate meditation in order to maximise their performance and gain a mental edge over their competition. 

#4 Improves your relationship with others

Meditation helps you to cultivate peace of mind and happier relationships with other people. 

Moreover, it helps you to cultivate a better relationship with yourself in which you are kinder and less judgemental of yourself and those around you. 

#5 Transforms your relationship with pain

If you suffer from chronic pain, meditation can help to transform your relationship with mental and physical pain. 

Chronic pain affects over 100 million in the US alone and it costs the United States approximately $635 billion per year in medical costs and lost work productivity. 

For thousands of years Buddhist monks have used the practice of mindfulness meditation to alter their subjective experience of pain. 

More recently, studies have shown that meditation and mindfulness reduces pain reports across a spectrum of chronic pain conditions. 

According to a 2017 study, mindfulness meditation-based interventions improve pain symptoms across a wide range of pain-related disorders, including fibromyalgia, chronic pelvic pain, irritable bowel syndrome and other conditions. 

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morning meditation

How to start your day with a 5 minute morning meditation

Committing to a morning meditation routine has never been easier. 

If you’re short on time, you can finish your meditation practice in as little as 5 minutes. 

All you need to do is find a comfortable spot, set a timer for 5 minutes and relax!

Some people prefer to meditate in silence, whereas others like to have some gentle music to guide them through their practice.

  1. Sit on the side of your bed with your feet on the floor.
  2. Take some deep breaths. Breathe in deeply as is comfortable. Remember to hold in the air in your lower belly for a few seconds then release.
  3. The aim is to inhale the fresh morning area and expel any stale, sleepy air from your body. 
  4. Continue breathing deeply for 5 minutes.

This 5 minute morning meditation routine is a great way to leave you energised for the rest of your day.

At the end of this guide you’ll find 5 of the best morning meditation rituals.

These are great if you’d prefer a guided meditation.

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How to start your day with a 10 minute morning meditation

Once you’ve mastered a 5 minute morning meditation routine, then you may want to extend it to 10 minutes.

This time you may want to find a comfortable spot on the floor, in a chair or in your preferred position. 

Set your timer for 10 minutes and start practicing using the steps above. 

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morning meditation

5 of the best morning meditation rituals 

Here are the best examples of guided morning meditation rituals from across the web.

#1 5 minute morning meditation for positive energy

#2 10 minute morning meditation to start each day perfectly

#3 15 minute morning meditation for inner peace 

#4 15 minute morning meditation for a perfect day

#5 10 minute meditation for clarity, stability and presence

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