Beginning your day with this guided morning meditation will help you set proper intention towards having a successful and happy day. Our lives are busy and setting up a consistent meditation routine can prove challenging. Have you been working on maintaining consistency in your meditation practice? Maybe you are instead beginning in your meditation practice and you are now seeking guidance to help you progress? I will help you learn the proper steps and more importantly help you practically apply these steps into your morning meditation routine.
Before you Begin
It is always a good idea to have a meditation station set up to practice meditation. Not only does this give you proper equipment to be ergonomically comfortable, but it will also provide a tangible space that is dedicated to meditation to help with your consistency.
If you are unsure of what way to sit or how to start meditating you can review our Beginner´s Guide to Meditation and get started in your meditation practice today. It also might be a good idea to check out some meditation books to get you started!
Each element of meditation gear is to bring comfort and peace to 3 of your 5 senses. Or at least the 3 that are most commonly active during meditation. Your hearing, smell, and your sense of touch. They will also serve to create a meditative ambiance which will serve you by attracting you into your meditation space.
The gear you might consider to aid in your meditation practice includes:
- A meditation cushion or chair
- A meditation shawl or blanket
- Non-toxic scented meditation candles or incense sticks for aromatherapy purposes
- A meditation timer with soothing meditative sounds (Like the iHome Zenergy Meditative Timer)
- A meditating statue for soothing, energetic ambiance
If you are in need of additional back support you may want to look at these meditation chairs with back support to find what you need to be truly comfortable. Or if you prefer to sit in a kneeling position then acquiring a meditation seiza bench might be exactly what you need.
As for aromatherapy if you’d rather use something other than candles or incense sticks you can dive into the exciting world of essential oils. There are many so many different types of oils to look at that you may get lost there for awhile!
Beginning Your Meditation
We will now walk through the steps for you to be able to begin your meditation. You will want to follow along with the video later if you want to audibly acquire guidance while you meditate. It is quite difficult to read along while you are meditating with your eyes closed, as you can imagine!
The morning meditation revolves around gratitude and giving thanks. You are affirming with yourself and setting an intention with yourself that today is going to be a beautiful, successful day. If you are beginning in your meditation practice it is good to start out with 5-10 minutes a day so to not ¨burn-out¨ on your meditation practice which can be a very real thing.
This guided meditation practice will take you through meditation using the visualization technique that will help you feel energetic and positive for the day ahead.
Step 1: Sit. Comfortably!
First, you are going to want to find a comfortable sitting position. Sitting with proper posture will help calm your overactive mind and keep yourself from injuring your body over the long term.
You will want to keep your back straight by tucking your tailbone inwards. This will bring your spine into alignment without straining or stiffening your back unnecessarily. You may decide to simply place your hands on your knees or to position your hands into your chosen yoga mudra. Yoga mudras are simply different positions in which you can hold your hands that are said to align our energies in different ways.
For example, the most commonly used yoga mudra that you most likely associate with meditation is the Gyana mudra. This is when you place your hands on your knees with your palms up and your forefinger touching your thumb, forming a circle. Your remaining 3 fingers are pointed outwards.
The Gyana mudra is said to help improve concentration and creativity while simultaneously representing a symbol of knowledge.
Step 2: Close Your Eyes
Closing your eyes is optional during meditation, but I would recommend it. When your eyes are open the mind becomes very easily distracted. This will make it much more likely that you will end your meditation and begin doing something else.
So close your eyes and simply allow your eyelids to relax while shut.
Step 3: Breathe
Now breathe in one deeeeep breath in through your nose.
And then slowly exhale out through your mouth.
Do not force your breathing. You do not need to add additional force behind your breath or try to make yourself inhale or exhale any slower. Just allow your breath to come in and out freely and naturally.
Step 4: Repeat
Then repeat this breathing as long as necessary until you feel you have entered into a meditative state. For the sake of keeping it within a manageable time frame for your morning routine, you can simply breathe in and exhale out twice more. Really focus in on your breath and allow all your worries and stresses from yesterday release from you with the exhalation of your breath.
Step 5: Affirmation and Intention
You may choose to think quietly to yourself your personal mantra or affirmation. This may be something such as:
¨I am calm, happy, and loved.¨
And then to set intention for today:
¨Today is a brilliantly successful day.¨
Or whatever words fit you best, personally, in order to accomplish these two motions before moving forward.
Continue your breathing while maintaining perfect awareness of your breath.
Step 6: Look Inward
As you continue breathing and resting in this meditative space turn your attention inwards and imagine a bright white light at the center of yourself. Imagine this bright white light to be streaming down from the ether into the crown of your head.
This visualization of white light is positive energy that is freely flowing through you. Let it rush through you like a river and refresh all the weary parts of your body and soul from the days before.
Allow this white light to enter in through your crown each time you breathe in. As you fully inhale the white light will travel alllllll throughout your body while touching and healing each part.
Take the light consciously through each individual part of your body from your head down through your neck and arms. To your torso and belly into your pelvic region and thighs then into the calves area. Then your feet and finally your toes. Slowly take it through each part, individually.
Step 7: Sit Peacefully
Now, sit peacefully for just a few minutes. You will want to sit and simply practice mindfulness meditation. This means that you will just focus on your breath just like in the beginning. If your mind wanders to different things don’t be alarmed, this is perfectly normal.
Simply return your attention towards your natural flow of breathing until you are ready to end your meditation and start your day.
Step 8: Begin Your Day
Now, with your eyes closed begin to stretch your back and your arms. Stretch out your legs and roll your knees from side to side. Turn your head from side to side. Notice the sounds around you and the comfort of the cloth upon your skin.
Breath in slowly and exhale.
When you are ready then open your eyes and allow the sight of the new day flood into you.
You feel awake. You feel alert. You feel ready for this day!
What if I just don’t have time for meditation in the morning?
This is ok and a very normal obstacle! The truth is that you do have time but you are not prioritizing yourself over the other aspects of your life. But also do not think you must sit every morning for 30 minutes to an hour when you are trying to build a meditation routine.
Simply meditate for 5-10 minutes each morning. If you need to, wake up 5 minutes earlier to allow yourself the time for meditation. You may say that you have time in the evening and this is fine, but meditation in the evening will naturally be more reflective on the day’s events that have already happened.
The point of establishing a morning meditation routine is to set positive intention towards having a successful day.
What if my mind is just too active to sit and meditate?
This happens to me, too. Sometimes we have a lot of stimulation happening all around us and sometimes these stimulations are intimately connected to our emotional state of being. Depending on the circumstances of your day your brain may be firing off immense loads of different chemicals as it processes and organizes all of the new information.
This makes it difficult to meditate. But it is only difficult, it is not impossible. You can do it, you just aren´t.
Do I need to follow a guided morning meditation specifically for my morning meditation?
Not necessarily. Guided meditation provides a way to help you move through a meditative space within your own consciousness. Combining this with the intention of having a successful day provides new and old students alike a convenient way to help establish meditation into their daily routine.
The two main types of meditation used in the guided meditation technique explained here is mindfulness and visualization. However, there are other techniques you might want to use!
- Mantra meditation – This is the practice of using a choice set of words that you repeat over and over to yourself while meditating. My personal mantra has been ¨I am happy, healthy, and strong.¨ You can look at powerful Sanskrit mantras that you might want to use here. In mantra meditation, people also use mala beads to help keep count of how many times they’ve repeated their mantra.
- Candle Gazing – This is an open-eye meditation and you will need a candle! The official name is Trataka meditation. You do not necessarily need to use a candle for this but it is the most common object used as a point of focus. Trataka meditation is simply gazing at a particular focal point until tears are shed.
- Walking Meditation – Another open-eye meditation technique that is always a nice way to start your morning is walking meditation. You simply find a quiet, peaceful place that you can walk back and forth on, only about 10 or 20 paces long. Allow yourself to walk slowly and naturally as your consciousness is present, grounded, and alert.
- Chakra Meditation – You may prefer to meditate by balancing your chakras with chakra meditation. There are 7 basic chakras that run from the base of your spine to the top. These are considered the sacred energy centers of your spirit. You will be able to unblock and activate your chakras by meditating on each one. This process is meant to bring you to a peaceful, centered space.
That should give you a head start on finding a technique that is going to best suit your morning routine!
On to Your Day!
I hope you enjoyed learning and practicing through this guided morning meditation! You are now prepared to establish a foundationally strong meditation routine into your mornings to prepare for a great day, every day. You should also be well on your way to having your meditation station set up!
It is important to prepare your space with different fragrances and sounds or soothing meditation objects, like stones and statues. It is especially important to have your meditation space set up with a proper seat and comfortable cloth, like a shawl, to wear while meditating. All of this will help attract you back to your meditation space as you begin infusing it with love and positive energy over time.
So meditate well and practice diligently! Enjoy your day, my friends!