Morning Meditation: The Ultimate Guide For Beginners

Do you wake up and find yourself scrolling on your phone even before getting out of bed? Do you wake up only to find you have 10 minutes to get ready and run off to start your day? Starting your day out feeling rushed, scattered, and overwhelmed not only stresses you out but the feelings tend to stay with you throughout the day.

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How you start your morning matters. In a 2019 survey, 77% rate their mornings as busy and 1 in 5 individuals are always in the rush to even get out the door. It is important to start your day off right and what better way to do that is with morning meditations.

Why You Should Meditate Every Morning?

While you can meditate at any time of the day, it may be helpful to do your meditation in the morning right when you wake up.

Morning meditation is essential as it can help energize you, set an intention for the day, or even help you find peace before a busy or stressful day.

Not only that but meditating in the morning can help you stick to the habit more consistently as afternoons tend to be more hectic with your ever-changing to-do lists.

Morning meditation can help boost focus as soon as you wake up, and possibly even keep stress levels down throughout the day. So why not start your day off right?

Do You Have These Stumbling Blocks?

There are many reasons why you may not start a morning meditation practice. Heck, you may not even know these are obstacles that are hindering you from having an amazing day.

Here are the five main excuses why people don’t start:

I don’t have time to meditate

There is a common misconception that you need to meditate for hours to achieve any benefit. That is simply not true. Just starting out 5-10 minutes daily will get you off to the right foot. Some often find that after practicing meditation, they gain clarity and focus. Causing them to be more productive and having more time on their hands.

I can’t sit still

Another common misconception is you have to sit still to meditate. There are many types of meditation and walking meditation may be a good option if you find yourself having trouble sitting still.

My mind is constantly wandering

It is normal to feel frustrated when learning to meditate. Quite often your mind is wandering and you may feel as if it is a waste of time if your mind is not in the right mode.

Having a “calm mind” is not a prerequisite for meditation. In fact, having a restless or wandering mind is even more reason to meditate.

This is like saying you need to be fit to go to the gym.

I am not spiritual or religious

Meditation is an ancient practice and while it was discovered within the context of religion to achieve spiritual goals, most practices, especially in the West, there is nothing religious about it.

Many practice meditation primarily for their health and wellness.

Meditation is selfish

Taking care of your mind and body is anything but selfish. When you take care of yourself, it not only is beneficial to yourself but others around you. Self-care is one of the most important things you can do. And one way to do that is by meditating.

How Long Should You Meditate In The Morning?

There are no harden fast rules as to how long you should meditate in the morning. There is no right amount of time to meditate. Everyone is different. The key is to start out small. You can start out with 5 or 10 minutes and see how it goes.

You may find that 10 minutes is too short and you can lengthen it the next time. Or you may find that 10 minutes too long for you to sit still and need to shorten it. Experiment with it and you will find your sweet spot.

To start out, be sure to figure a length of time that is achievable. Meaning if you only have 10 minutes to meditate in the morning, do not shoot for 20 minutes. Not only will you feel rushed to get it all in, but you also will not get any benefits from it.

On top of that, you would want to consider quality over quantity. Meaning you would want to have a good 10 minutes of mindfulness, awareness, and compassion versus 20 minutes of wondering when this will ever end.

That is just unbearable to wait for the 20 minutes to be up and honestly a waste of your time as it will be of no benefit to you.

So find your sweet spot and stick to it.

What Are The 5 Benefits Of Morning Meditation?

It is so easy to fall into the habit of hitting the snooze button or scrolling on your phone to start the day. Do not do that. You would usually end up feeling more tired than when you initially woke up.

And if you start scrolling on your phone, there goes your day.

Starting your day off this way already has your mind racing and thinking what is all on your to-do list.

There are many great benefits of morning meditation. This includes an energy boost, improved focus and productivity, and lower levels of stress and anxiety later in the day, overall sense of well-being, and eating cleaner and healthier. 

benefits of morning meditation

Lower stress and anxiety from your daily life.

Although it is not fully understood, researchers think that meditation may stimulate the parasympathetic nervous system, slowing your heart rate and breathing rate, and improving blood flow.

These physiological effects that come with meditation may explain why meditating makes you feel so relaxed.

Beginning your day in a calm and relaxed way can also help you be less aggravated by the little curveballs that are thrown at you. Therefore reducing your overall stress and anxiety.

This will ultimately help set the tone for your entire day and you to be more focused, content, and optimistic.

It gives you more energy

The endorphins released by meditation aren’t just good for your emotional well-being. They also boost your energy. Morning meditation will make you feel more awake and alert.

Improved focus and increases your productivity

Who wants more clarity and focus in their life? Morning meditation will help you achieve that. Even with just 10 minutes each morning, it will allow your subconscious mind to do good work behind the scenes.

Meaning you can go into each day with a clear focus on what your priorities should be. You would be able to maximize your productivity because morning mediation gives you so much direction and clarity.

An overall sense of well-being

While your life may not have changed much with all the same demands on your hands and the same to-do list, morning meditation can change the way you feel about it. You may feel more capable of handling everything on your plate with grace and poise.

Eat cleaner and healthier

Eating more healthier and cleaner is a great benefit to have with morning meditation. You may have experienced when you are stressed you tend to reach for food that is not so good for you. I know I have.

After building up momentum from your morning meditations, you may discover that you no longer have cravings for the food that you used to. Instead, it is replaced with cravings for healthier and cleaner foods that the body will have an easier time digesting and turning into fuel for you to operate at a higher level.

5 Types of Meditations

5 types of morning meditations

Mindfulness Meditation

Mindfulness meditation is a practice that teaches you to slow down your thoughts, let go of any negativity, and calm your mind. The techniques to mindfulness can vary, but in general, it involves awareness of your body and mind and breathing practice.

Gratitude Meditation

According to the Merriam-Webster Dictionary, gratitude is simply “the state of being grateful.”

Gratitude meditation in its simplest form is the practice of reflecting on the things in your life you are grateful for. It is about experiencing that feeling of appreciation, whether for a loving family member or friend, a beautiful sunny day, or the pleasure of a good cup of coffee.

Walking Meditation

Walking meditation is great for beginners. We already do this every day. But with walking meditation, it is more than just strolling about. Instead of focusing on your breath, focus on each footstep on the ground as you walk.

You are working on being as mindful as possible: this practice is all about being aware of your body and physical sensations as you move. Your eyes are open and your mind and body are rooted in the present. 

Mantra Meditation

A mantra is a syllable, word, or phrase that is repeated during meditation practice. This can be spoken, chanted, whispered, or repeated in the mind.

Most mantra meditation techniques consist of two essential components: mindfulness meditation and mantra recitation or chanting. While this age-old practice is known to have Buddhist and Hindu roots, forms of “sacred word” recitation exist within a great variety of spiritual traditions, including Judeo-Christian and Shamanic.

In today’s world, mantra practice is gaining popularity as a mindfulness practice outside of religion.

Guided Meditation

In guided meditation, you are led by a guide (either live or in a recording) and is shaped by their voice. This is perfect for a beginner or for someone whose mind has a tendency to wander off. You may find it easier to focus on the guide’s voice and relax when your mind isn’t entirely left to their own devices.

This type of meditation is often presented on apps, podcasts, videos, CDs, etc.

The most popular forms of guided meditation are mindfulness, stress reduction and relaxation.

Tips To Start A Morning Meditation Practice

It is so important to create a routine. A great start is by practicing morning meditation. Here are some great tips on how you can get going to creating your own morning meditation practice.

Get comfortable

You want to be comfortable so that you’ll be able to focus. Be sure to wear loose clothing. If you need something to keep you warm, be sure to grab a blanket or a shawl.

Sit comfortably on a cushion or a chair. Don’t slouch, but your back doesn’t need to be straight either.

Try lying down, if sitting to meditate is not comfortable. You don’t have to be sitting up for this. Any position as long as you are comfortable.

A dedicated space

Choose a place where you won’t be disturbed. Ideally, it should be away from high traffic areas. If you can, dedicate a space in your home to be used only for meditation. You can personalize the room any way you would like such as with a candle, incense, pictures, or anything that you find calming.

Stay focused

Thinking about a particular object can help you stay focus. For example, looking at the candle you just lit. When you stay focused on the object this will help you connect with yourself at the moment and bring to the here and now.

Watch and feel your breath

Focus on the soft space in between your eyebrows, also known as your third eye and take deep breaths. Just breathe and let your thoughts drift in and out of your mind.

Let it go

Thoughts will come and go as you practice meditation. Don’t mind them. They are just thoughts. You have the option to disregard them and let it go. Give yourself zero judgment here.

Foster your inner smile

When you get there, take a few deep breaths and smile. Smiling releases endorphins which will help make your thoughts and feelings more positive. It will also help you relax and prepare yourself for productive meditation.

Meditation is a practice

Remember that meditation is a practice. It can be so easy to blow off morning meditation while you are lying comfortably in bed. But once you’ve started doing it and keeping in mind all the positive ways it makes you feel, you will want to keep on practicing it.

meditation is a practice

Commit to your practice and you’ll see the benefits unfold.

Be grateful

Give yourself some credit for all that you do and how hard you work. Be grateful for having a new day to experience. Whatever happens today, you can handle, you will do it the best that you are able to do, and that will be enough.

Commit to yourself

Be sure to make a commitment to yourself to come back day after day to reconnect with yourself.

Are you ready to start your morning meditation practice today?

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37 thoughts on “Morning Meditation: The Ultimate Guide For Beginners”

  1. Great post! You definitely have to make time to set the tone for the day. Even if you have to wake up just 10 minutes earlier! It’s a must for getting your mind ready. I don’t leave the bedroom until I pray and read my devotionals.

  2. What a great guide for beginners. Thank you so much. I never thought of meditation as something to do first thing in the morning. I like the idea, and will give it a try.

  3. Great read. As a shift worker, it’s pretty much impossible for me to have any kind of routines. My best chance for meditation would be walking. I have tried the guided meditations which work well for me as I am a beginner… but mornings… fuggeddaboutit!

  4. What an interesting concept! I have time each morning for prayer, which is similar in some ways. I love that you mention walking meditation if you have a hard time sitting still. I find that I can spend a much better time in prayer if I am doing something else that takes little focus, like walking, driving on a familiar road, or even washing the dishes. It helps my body be distracted so my mind and soul can focus in. Funny, but it works for me. Thanks for all of the info!

  5. What a great meditation guide you have put together! I am a firm believer in meditation. I usually do guided meditations but also practice unguided mindfulness- and gratitude-based meditations. Honestly, there are so many good ones to choose from! The important thing is to just commit to the practice of finding your center, as you say.

  6. I struggle with any sort of quiet time – my mind is always racing. I wish I could get myself to relax, but it’s hard. I have trouble falling asleep at night too because my mind is always wandering.

  7. This is such a rich post and I learn so much. I am guilty of looking at my phone first thing in the morning even though I’m half asleep. I think it’s been a habit all these years. I find suing 5-10 minutes of meditation in my office before I start my work is really helpful. It has been a habit these past three months that the moment I don’t do it, I feel all over the place. Thanks to headspace it helped me build this habit. Thanks for this post 🙏

  8. I agree with you. I have gotten away from my morning prayers and it does set the tone for the day! Thanks!

  9. I started meditating not too long ago and have really enjoyed the effects it’s had on me. I admit, I don’t do it every morning but I find myself having more clarity and being more productive with my day!

  10. Love this! I usually do my mindfulness meditation in the mornings. Either with a mindful walk or after yoga in corpse pose. But, since I’m a busy mom of young ones, if I can’t fit it in in the mornings, I’ll meditate while rocking them, laying next to them during nap time, or even while they’re playing in the backyard! You’re right that even a couple of minutes a day spent meditating is beneficial!

  11. I have got to get back into meditation. I have done guided meditations in the past and am thinking of trying mantra meditations. The problem is that your first paragraph sounds just like me. lol. I’m hoping to change that. Thanks for this information and for inspiring me to get back to it.

  12. This is so good and comprehensive. If I hit the ground running without some intentional focus and meditation, I feel like my day gets chaotic.

  13. These are great tips, and just what I needed today. I used to meditate daily and I need to restart that practice. This has helped me refocus and get back on track, thank you.

  14. Wow, this is a great post. Love all the reason’s to try and to stop making excuses not to take the time and relax.

  15. This sounds lovely…I’m just not sure how realistic this application would be for my lifestyle…necessary yes, but impractical in application…just keeping it real! I’m lucky to not be 10 minutes late throughout the day. Too overscheduled…

  16. This is great! I never knew there were so many different ways to meditate. I have been trying to get into meditating every morning but its been more difficult than I expected. Thanks for the tips!

  17. I’ll be honest, I am definitely that person you described at the beginning. I’m the up and dash out the door type. I do love to meditate and typically do this as a way to relax and unwind before bed. However, your post has given me a little inspiration to start meditating in the morning so I can collect myself before running out the door. Thank you xx

  18. This is a beautiful post! I myself feel a huge difference on the days I meditate in the morning than when I don’t meditate. At first, it seems like a luxury, but then it becomes a necessity.

  19. Thank you for this wonderful post! Meditation has such a positive impact on your daily life. It has greatly changed my outlook since I have started meditating each morning.

  20. I can’t remember the last time I did meditation. This is a great reminder for me to set a time to do it. Thanks for this well informative post. Something we all should do especially during this time.

  21. I love a good morning meditation routine. I have fallen out of mine, thanks for reminding me how important it is.

  22. Suzan | It's My Sustainable Life

    Wonderful suggestions for meditating, Lina! My favorite is utilizing the Gayatri Mantra, but often utilize any repetitive motion as practice. Meditation in motion is wonderful. That’s what I love about this practice, it can be done anywhere, anytime. But I agree, grounding yourself through a meditation practice first thing does set the intention for th day! Thanks for sharing your insights!

  23. Great advice and tips. Morning time is the best for practicing meditation than anytime of the day. Just because this time is full with positive vibrations in the surroundings meditating heals our mind internally.

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