Have you ever wished to start a new day with tranquility and a focused mind? Morning meditation can be the key to bringing about those experiences. For beginners, morning meditation may seem daunting or complicated, but in reality, it is simple and brings many worthwhile benefits.
In this article, we will share with you a simple yet effective way to meditate in the morning. You will learn the basic steps to creating a wonderful morning meditation session and explore the benefits of practicing meditation throughout the day. Whether you are a beginner or have experience with meditation, this article will help you approach morning meditation easily and interestingly.
What is meditation?
Meditation is a state of purity and intense concentration aimed at achieving spiritual transcendence and higher levels of consciousness. It originates from Eastern cultures and focuses on cultivating stillness of mind and controlling thoughts by directing attention to an object like the breath or an idea. The goal of meditation is to calm the turbulence of the mind to attain a state of serenity and insight into truth. In Buddhist scriptures, meditation is referred to as "bhavana" in Pali, and it encompasses the practices used to train the mind.
Here are some popular types of morning meditation:
- Mindfulness meditation: This is one of the most widely practiced forms of meditation worldwide. Mindfulness meditation focuses on observing and acknowledging your thoughts and emotions without judgment or evaluation.
- Spiritual Meditation: This type of meditation concentrates on connecting with your spirituality. It may involve focusing on a specific principle or doctrine, or simply seeking tranquility and connection with the world around you.
- Loving-Kindness Meditation: This type of meditation emphasizes cultivating compassion and empathy towards others.
- Progressive Muscle Relaxation: This type of meditation focuses on relaxing and releasing tension in the body.
- Breath Awareness Meditation: This type of meditation centers around observing your breath and becoming aware of your thoughts and emotions as you inhale and exhale.
- Kundalini Meditation: This meditation combines movements, deep breathing, and mantra chanting to help you release tension and activate your dormant energy.
- Transcendental Meditation: This type of meditation focuses on exploring different dimensions of consciousness within your mind.
Remember, there are various meditation techniques and styles available, and it's essential to find the one that resonates with you and suits your preferences and goals.
The importance of practicing morning meditation
Starting the day with a meditation practice brings absolute clarity and alertness to both the body and mind before engaging in any activities. Regular morning meditation will nurture a peaceful soul and foster happy relationships, as it helps you live more compassionately, with less self-judgment and judgment towards others.
In the fast-paced modern lifestyle, each day is filled with numerous stressors and pressures. Many people believe that stress is inevitable in life; however, practicing morning meditation helps you skillfully manage work, studies, daily activities, and family life.
Calmness is inherently present in everyone's mind, but sometimes the busyness and worries of life overshadow it. Meditation helps you let go of these distractions and achieve inner calmness and tranquility. Once the mind becomes still, your perspective on life can change, and you may feel more positive about yourself and the new day ahead.
Regardless of the time of day, you can reap many benefits from meditation. However, many people agree that morning is an ideal time because the surrounding environment is usually quiet, and your mind is not yet disturbed by work and life pressures.
Nevertheless, morning meditation doesn't necessarily mean you have to wake up at 3 am and sit in meditation. It simply means taking a few minutes to meditate before leaving the house. Typically, after waking up, if you have a habit of exercising or having breakfast, allocate an additional 5 minutes to sit in meditation. This will help shift your focus from the physical to the mental aspect. You can consider meditation as a morning exercise for the mind.
A 2018 study on the morning habits of over 300 successful individuals highlighted that meditation is one of the most crucial components of their day. In particular, this habit needs to be consistently practiced, regardless of whether you are traveling or on a business trip.
Meditation is highly accessible and can be done anywhere: on your bed, sitting in a taxi, on a plane, or even while waiting in line to buy coffee. Let meditation become the foundation for your daily activities—a practice that you can always rely on to bring a sense of peace to your body and mind.
The benefits of morning meditation
Morning meditation not only brings tranquility and inner stillness but also provides numerous benefits that surpass our imagination. Here are some of the benefits of practicing morning meditation:
- Better emotional control, reduced stress, and anxiety.
- Promotes emotional well-being.
- Enhances self-awareness.
- Improves focus and concentration throughout the day.
- Enhances cognitive function and mental clarity.
- Improves sleep quality.
- Helps manage pain.
- Promotes a sense of positivity and proactiveness towards oneself and others.
- May contribute to lower blood pressure.
- Supports a better sex life.
- Can aid in reducing caffeine addiction.
Furthermore, morning meditation helps cultivate a peaceful soul and fosters happier relationships as it guides you towards living a more mindful and compassionate life.
How to Meditate in the Morning for Beginners
1. Reflect on what you want to achieve from your meditation practice
People start practicing meditation for various reasons - such as improving mental clarity and creativity, visualizing goals, quieting the mind, or even cultivating a spiritual connection. If your sole goal is to dedicate a few minutes each day to settle your body without worrying about anything you have to do, that reason alone is sufficient as a foundation for your meditation practice. Don't overcomplicate the reason for meditating. At its core, meditation involves relaxation and letting go of daily worries from the mind.
2. Find a quiet and undisturbed space
Especially for beginners, it is crucial to ensure that your meditation space is free from any distractions. Turn off the TV, radio, close windows, and doors to minimize outside noise as well as disturbances from other people in your household.
Find a quiet and undisturbed space
If you are living with family members and need a quiet space to focus and meditate, try asking them if they would be willing to maintain silence during your meditation practice. Explain to them the importance of having a peaceful environment for your practice. Make sure to promise them that you will inform them as soon as you finish, and they can resume their normal activities. Open communication and understanding within the family can help create a supportive atmosphere for your meditation practice.
3. Use a meditation cushion
A meditation cushion, also known as a zafu, is a round cushion that you can place on the floor to sit on during meditation. This cushion does not have a backrest, so you need to keep your back straight to enhance concentration and energy flow within yourself.
Use a meditation cushion
If you don't have a meditation cushion, you can use a sofa or a regular pillow as a substitute. They can help prevent discomfort during prolonged sitting in a cross-legged position.
In case you experience back pain while sitting without back support, you can opt to sit on a chair. Try to maintain an upright posture and keep your body in a comfortable position that feels best for you. Then, lean back until you feel ready to resume your meditation practice.
4. Wear comfortable clothing
Certainly, you wouldn't want anything that could pull you out of a state of focused meditation. Therefore, it's important to avoid wearing tight-fitting clothes such as jeans or restrictive pants. Opt for clothing that allows you to feel comfortable, similar to what you would wear during exercise or sleep. Wearing loose-fitting attire will help you feel more at ease and allow for better breathability.
Wear comfortable clothing
5. Choose a time to practice when you feel refreshed
For those who are already accustomed to meditation, it can be helpful to practice when you feel anxious or stressed as a way to maintain calmness. However, if you are new to meditation, you may find it challenging to focus because your mind has not yet been trained in the right direction. In this case, it's recommended to meditate when you feel comfortable. If possible, start your practice early in the morning or after a period of relaxation, such as after a long day of work or study. This will allow you to begin your meditation with a refreshed mind and body.
Choose a time to practice when you feel refreshed
Clear your mind of any lingering thoughts before you sit for meditation. If you feel hungry before your practice, have a light meal or use the restroom if needed. It's important to attend to your basic physical needs so that you can fully focus on your meditation session without any distractions.
6. Prepare a timer or stopwatch
Please set a timer to ensure that your practice is not interrupted by constantly thinking about the time. Whether you're practicing for 10 minutes or 1 hour, it's important to have a timer in place. You can use a clock, a stopwatch, or even the timer function on your phone. There are also many online websites and meditation apps available that offer timer features specifically designed for meditation sessions. By setting a timer, you can let go of any worries about time and fully immerse yourself in your practice.
Prepare a timer or stopwatch
7. Preparing scented beeswax candles
Preparing natural beeswax candles with a pure and gentle scent, and a soft, soothing light, can help enhance focus and relaxation for beginners during meditation. The use of beeswax candles made from natural ingredients creates a pleasant and calming atmosphere, allowing you to immerse yourself in a state of deep concentration and tranquility while practicing meditation. The subtle aroma and gentle glow of these candles contribute to a serene environment that promotes a sense of peace and relaxation during your meditation sessions.
8. Meditation Practice
Step 1. Sit on a meditation cushion or chair with a straight back
Sitting for meditation with a straight posture will help you maintain a higher level of focus with each breath in and out. If you're sitting on a chair, lean against the backrest and avoid slouching, maintaining an upright sitting position as much as possible.
Position your legs in a posture that feels comfortable to you. You can cross them in a crossed pretzel shape if you're sitting on a cushion, or extend them straight if you prefer. The most important thing is to maintain a straight sitting posture throughout your meditation practice.
Step 2: Don't worry about what to do with your hands
When observing meditation practices in various sources, you may see people loosely holding their hands and placing them on their knees. However, if you don't feel comfortable in that position, don't worry too much. You can let your hands rest by your sides, or you can interlace them and place them in your lap, or adopt any other hand posture that allows your head to relax and your focus to be directed towards your breath. The key is to find a position that feels natural and allows you to remain relaxed and focused on your breathing.
Step 3: Tilt your chin slightly as if you're looking downwards
Whether you choose to keep your eyes open or closed during meditation is not crucial, although many believe that closing the eyes enhances focus. You can tilt your head slightly downward, as if you're looking downward, which can help expand your chest and make breathing easier..
Step 4: Set a timer
One of the best ways to practice meditation for beginners is to set a timer for your meditation session. In the first week, there's no need to put too much pressure on yourself regarding the duration of your meditation. Start with a session of about 3-5 minutes, and then gradually increase the time to half an hour or more.
Step 5: Close your mouth while breathing
During your meditation practice, it's recommended to breathe in and out through your nose. However, make sure that your jaw is relaxed even when your mouth is closed. Instead of clenching your teeth and tightening your jaw, try to keep it relaxed and comfortable.
Step 6: Focus on the breath
This is a fundamental aspect of meditation. Instead of trying to suppress random thoughts or dwell on negative aspects of daily life that may cause stress, focus your attention on something more positive, such as your breath. Pay close attention to the sensation of each inhale and exhale, the rise and fall of your abdomen or the feeling of air passing through your nostrils. Allow your breath to be the anchor that keeps you present and centered in the moment. Whenever your mind wanders, gently bring your focus back to the breath.
When you bring your full attention to your breath, you will notice that scattered thoughts about the outside world naturally fade away without you having to actively push them aside. You don't need to worry about how to eliminate those thoughts; they will naturally dissipate.
As for how to breathe comfortably, different people have different approaches. Some focus on the expansion and contraction of the diaphragm, while others pay attention to the sensation of air passing through the nostrils. It's important to find what works best for you. Experiment with different techniques and see which one helps you feel the most at ease.
In addition to focusing on the physical sensation of breath, also pay attention to the sound of your breath. Direct your attention fully to the rhythm and sound of your inhalation and exhalation. This helps you cultivate a state of deep concentration and mindfulness.
Step 7: Observe your breath without analyzing it
The goal here is to keep the body comfortable with each breath, without getting caught up in analyzing how it occurs. There's no need to worry about remembering or explaining the experience of breathing later on. Simply feel the breath in each moment. Then, enjoy the next breath. Instead of thinking about breathing in your mind, try to experience it through your senses.
Step 8: Bring your attention back to your breath whenever it wanders
Even experienced meditators can have moments when their thoughts wander off to some other place. You might start thinking about bills, work, errands to run, or tomorrow's tasks, for example. When your mind gets caught up in the outside world, there's no need to panic. Instead, try your best to let go of those thoughts. At the same time, gently redirect your focus back to the breath within your body and let go of the wandering thoughts.
Step 9: Don't force yourself too much
For a beginner in meditation, acknowledging and sustaining high levels of concentration can be challenging. Don't try to force yourself, and remember that everyone, especially beginners, experiences a certain level of mental noise. It's normal to have thoughts come and go during your practice. Instead of fighting against these distractions, simply acknowledge their presence and gently guide your attention back to your breath or chosen point of focus. Be patient with yourself and allow the process to unfold naturally.
In fact, some people believe that the distraction of the mind by current thoughts can become a part of meditation practice. In this case, meditation helps you focus and let go of those thoughts. Maintaining a regular meditation practice for at least a few minutes each day and gradually increasing the practice time can help you achieve the best results.
Note when practicing sitting meditation for beginners:
- Make sure your phone is set to silent mode.
- Meditating before bedtime can help quiet the mind and promote relaxation.
- Meditation is a gradual process, not a quick fix. By practicing meditation daily, you will experience a more peaceful and tranquil mind.
- You can enhance your meditation experience by listening to gentle music. However, choose soft, slow-paced music and avoid loud or energetic music, as they can disrupt your meditation practice.
- You can also incorporate chanting the mantra "OM" or focusing on your breath during meditation.
- You may experience a sense of failure during meditation. Embrace it, as failure can teach you a clearer lesson about yourself and help you find more stillness. Be brave and step forward to become an integral part of this universe.
See more: 5-minute Guided Mediation with Jon Kabat-Zinn