An Easy and Quick Meditation for Mindful Mornings

A daily dose of mindfulness is one of the best ways to wake up. This is an easy and quick meditation for mindful mornings that is sure to help you wake up on the right side of the bed.

A good day starts first thing in the morning. Keep reading to find out how this quick meditation for mindful mornings can benefit you greatly. Plus, get some quick tips on how to make meditation work for you, whether you are an expert yogi or a beginner.

What is Meditation

Meditation is akin to a workout for your brain, but instead of leaving you sore, it should leave you refreshed and calm. Just like we train our bodies, our minds need to be trained as well. Meditation is an ancient practice in which the goal is to cultivate tranquility and inner peace. This can be due to focusing on something such as the present moment, one’s own breath, or a visualization. Other types of meditation include ones that set specific goals such as a loving-kindness meditation or a body scan meditation. Specific meditations target specific needs, but all meditations share many benefits.

Benefits

There are many lifelong benefits to making meditation a habit, for both physical and mental health. Overall, meditation leads to physical changes in the anatomy of the brain that are positive. This leads to better control over one’s own emotions, better mental clarity, improved self-esteem, and increased cognitive function, among many others. People who meditate tend to be calmer and more positive overall as well. 

Some physical improvements that come from meditation are an increase in cardiovascular health. This is because meditation lowers blood pressure and increases the amount of deep breaths you take. Deep breaths are essential for distributing oxygen and nutrients throughout the body while benefiting the lymphatic system, the part of the body responsible for immune health and detoxification.

Meditation also reduces the stress hormone cortisol. Too much stress or cortisol in the body leads to chronic inflammation, which is a contributing factor to many chronic illnesses and diseases. Meditation is like taking a vitamin for the mind. It can only help.

An Easy and Quick Meditation for Mindful Mornings

Without further ado here is an easy and quick meditation for mindful mornings. Try it out this morning and watch how the rest of the day unfolds with grace. Best of all, this meditation is short, meaning you can incorporate it into your current morning routine with very little effort.

1. Get Comfortable 

One of the most important parts of meditation is comfort. Sit somewhere where you will not be distracted. Let it be somewhere quiet and comfortable. You can even work on making your meditation space your own by adding scented candles you like, a soft cushion, a blanket, etc. Make sure you’re comfortable for a few moments this morning.

2. Breathe

One of the first things to do when you’re meditating is to simply breathe. Close your eyes or relax your eyelids without fully closing them. Take some slow and deep breaths. Make sure you are feeling them. Stay in the present moment, noticing how the breath expands the chest, what the air feels like moving through your body, what your exhalation feels like, etc. Deep breaths help calm the mind and body and reduce stress, so you are already benefiting from this mindfulness.

3. Visualize

Now that you’re relaxed and settled, take a few moments to visualize something. It can be something you are looking forward to later on in the day, some challenges you need to do, or a goal you hope to accomplish. Choose something to visualize and think about the scene over and over again. Make it a short scene that is easy to repeat. It could be something as simple as shaking your boss’s hand or something more complex like doing well on a presentation.

4. Relax into the Breath

With your visuals in mind, continue to breathe deeply and relax into the scene. Let the breath guide you and lull you into a completely tranquil state. Let yourself relax fully into the present moment without worrying about the future or contemplating the past. If your mind wanders, notice it without judgment and simply turn your attention back onto the breath.

5. Close off the Session 

After a couple of minutes like this, you’re ready to close off the session. Take a little time to send yourself some appreciation for taking time out of your busy day to do something for you. This is a form of self-care since you are actively trying to take care of your mental and physical health with something as simple as a few moments of mindfulness. Give thanks to yourself and to the moment you just experienced. Now you’re ready to take on the day!

Meditation Quick Tips

Here are some quick tips to make any meditation practice worth it. These are helpful if you are a beginner or if you feel stuck in your meditation journey.

• Start slow – habits take time to develop. When you’re first starting to meditate, start with a simple 5-minute session every day. As you become more used to sitting with yourself, try for 10 minutes or even 15. You’ll find that meditating for longer becomes easier the more you practice.
• Save space – it’s important to make space in your life to meditate. This means setting aside a specific time every day for the practice. This can help make it a habit. You also need to save physical space for meditation in your life. This means cultivating a relaxing and nurturing meditative environment. Make sure you have somewhere quiet and comfortable, maybe even add a candle or some nice essential oils, etc. Make the space your own.
• Be kind – this is the most vital rule to meditation. It’s important to be kind to yourself, especially if you’re first starting. It’s normal for your thoughts to wander. Even if you’re an expert, there will be days when meditation feels more like a chore as opposed to a treat. And all these days with kindness and Grace towards yourself and allow them to happen.

 The Takeaway

An easy and quick meditation for a mindful morning is just what you need to wake up on the right side of the bed. This meditation is super simple and can be incorporated into your day with ease, making it a great option for people with busy schedules. Meditation is a great habit that has many benefits, so start today.

Remember that health comes from within. Eat nutrient-dense meals, exercise when you can, at least 3 times a week, and take care of your mental health. Daily habits become the building blocks for emotional, mental, and physical health. Take care of your gut health too! Learn everything you need to know about gut microbiota today for free here.