I'm sure you've heard or read about the benefits of having a meditation routine, but you may be hesitant to begin because you find the concept of meditating too intimidating, or you believe it takes a long time to practice.
Or perhaps you tried it a few times but found it frustrating because your mind was overflowing with thoughts and you felt overwhelmed, telling yourself that you're not good at it.
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In this article, I'll discuss the true purpose of meditation, the benefits of incorporating this sacred practice into your life, and simple steps to take so you can remove obstacles to your daily practice and learn some basic practicing exercises that will make a positive difference in your life.
Morning meditation is good for your body and mind
Meditation is an excellent tool for achieving a healthy balance of dialogue between your mind and body. It is a simple technique that can be used to relieve stress at any time and in any place. The more you practice, just like physical exercise, the more benefits you'll notice and the longer they'll last – in both mind and body.
According to an American Psychological Association study, 40 percent of those polled reported overeating or eating unhealthy foods as a result of stress, while 46 percent reported lying awake at night due to high stress levels.
But here's the thing: you can focus on eating healthier, exercising more frequently, getting more sleep, and using more natural products on our skin and in our homes, but if you don't take care of your mind, you'll still feel unbalanced in your life.
Meditation results in a cleaner body and a clearer mind:
According to a Harvard study, meditating can help reduce stress and anxiety levels, which in turn can help reduce inflammation in our bodies, lower blood pressure, improve attention, sleep better, help us make better decisions, and regulate our thoughts so we don't react and judge so quickly.
Meditation helps to reduce stress, but it also helps you find peace within, the kind of peace that spiritual traditions talk about as being beyond all comprehension. One of the most important goals of meditation is to tune in with yourself and connect with your center, in order to connect with the energy of “oneness.”
Meditation allows you to enter the space between your thoughts. You have a thought here, a thought there, and there is a small space between each thought that is known as stillness – this space is the portal to the infinite mind and that sense of divine connection.
Getting Rid of Obstacles to Morning Meditation
The most common obstacles to meditation are those we create for ourselves, even if we are not always aware of it.
Here are a few of the most common reasons we resist beginning a new meditation practice, and what we can do about it:
“I don't have the time.”
There is a common misconception that you must sit for at least 30 minutes to an hour to meditate. You can begin your daily practice by investing as little as 5 minutes or as much as an hour. You have the power to make your own rules! All you have to do is make the decision to begin.
Begin small, and as you become more consistent in your practice, I can assure you that you will gradually increase the amount of time you devote to it.
“I can't seem to sit still.”
Do meditation in your own unique way. Some people dislike sitting and prefer walking meditations.
Dr. Kelly McGonigal recommends a 10-minute walking meditation that includes one minute of paying attention to each of your body's sensations while walking, your breath, the sensations of air or wind on your skin, what you can hear, and what you can see.
“My mind never stops working.”
It is natural to experience frustration while learning to meditate. Changing your expectations will assist you in overcoming this challenge.
Always concentrate on small, incremental improvements. Understanding your mind and learning how to shift negative thinking is a significant accomplishment.
Morning meditation techniques for beginners
Finding out what works best for you is the first step in any good meditation practice. Remember that there is no right or wrong way to meditate because there are various meditation techniques or styles.
Here are a few examples:
Breathing meditation – You can use this technique as a meditation technique on its own to calm your mind and reduce distractions. Simply concentrate on your breathing, inhaling and exhaling. This video can assist you in this regard.
Candle staring – This is useful if you have difficulty focusing. Simply light a candle and gaze at it. Your attention will be captured. If your mind has thoughts, simply thank it and return your attention to the candle.
Mantra meditation entails repeating words to achieve calm and focus. Here are 8 powerful mantras to help you achieve deep inner peace.
Guided meditation – There are numerous online resources with guided meditations and music to help you relax. Simply searching “guided meditation” will yield a plethora of resources.
Walking meditation – As mentioned above, this is a 10-minute walking meditation that includes 1 minute of paying attention to each of your body's sensations while walking, the sensation of your breath, the sensations of air or wind on your skin, what you can hear, and what you can see.
Mindfulness meditation entails recognizing what is happening in the present moment, including what arises and passes. This includes thoughts, sounds, physical sensations, and anything else that is present. The goal is to simply observe without judgment while remaining open and aware. Here's a step-by-step guide to incorporating mindfulness into your daily life.
Morning meditation with a guide
If you've never meditated before or haven't done so in a long time, I recommend starting with 5-10 minutes. You will be able to sit for longer periods of time with practice.
You can set an intention before beginning, but you should begin without attachment to any particular outcome or how your meditation practice “should” be. Simply be open to receiving what you are meant to receive from each practice.
Early in the morning (before your coffee or tea) is the best time to meditate; this way, you set yourself up for a peaceful start to your day. To begin your meditation practice, simply follow these simple steps:
Find a place to meditate that will serve as your sacred space. Choose a room that is quiet and free of distractions, and make it cozy. You can add relaxing background music, a candle and/or incense, or a relaxing essential oil to the mix.
Select a time. Make meditation a priority, make a commitment to yourself, and practice at the same time every day, seeing it as a way to nourish your soul. Some people like to meditate right before bed; this will help you sleep better.
Wear clothes that you are comfortable in. As an example, consider your pajamas.
Sit in a comfortable position. You can sit on a floor cushion, your couch, or a chair. Try to use a backrest to keep your back straight. You don't have to try fancy yogi postures at first. Don't lie down because you'll most likely fall asleep. Simply sit straight and still.
Set a timer for 15 minutes
Always begin your meditation practice with 5 to 7 long, slow, deep breaths to begin releasing tension.
Then simply begin focusing your attention on an object. It could be a candle flame, your breathing, or repeating a mantra like “I am.”
Just be aware that you will have thoughts, feel sensations in your body, and hear sounds in your surroundings. It's all perfectly normal. When you become aware of this, simply return your attention to the object you were focusing on, or return to paying attention to your breathing or repeating your mantra, but do so mentally without moving your lips or tongue.
Be consistent, even if you don't feel like you accomplished much with your practice on a particular day. Respect and appreciate yourself for making the time to practice. Even if you don't see immediate results, be grateful for your practice; you'll be glad you started in no time!
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