The great poet Rumi said “And you? When will you begin that long journey into yourself?” Little did he know then that people will become more and more disconnected from themselves as time passes. Emails, Facebook, WhatsApp, Instagram and the morning news, are just some of the things that demand our attention as soon as we open our eyes in the morning. Then we wonder why we feel exhausted, unproductive, lethargic and absentminded all day.
Experts have pointed out that how you spend your mornings has a deep impact on how the rest of the day will progress. Practising meditation first thing in the morning is said to be beneficial for the mind as well as the body. Early morning meditation makes the mind calm, focused, organised, creative, happy and grateful. It helps a person manage his/her anxiety levels better. People who meditate in the mornings can also expect physiological advantages like regulated blood pressure and better pain control.
5 Meditation Exercises To Do In The Morning
1. Counting The Breath
Breathing exercises are a great way to meditate as they make you aware of your existence. They bring about a feeling of relaxation and calm into the mind, body and soul. Such exercises work as antidepressants and are great for our nervous system.
Step-By-Step Guide:
- Sit with your spine straight in any comfortable position.
- Take a few normal breaths.
- When you inhale, count to 1, then exhale.
- On the next inhalation, count to 2, then exhale.
- Continue the practice, alternating between counting to 1 and 2 for as long as you can.
- Aim to continue doing this practice for 10 minutes.
Benefits:
- Lowers heart rate
- Lowers blood sugar levels
- Helps to manage chronic pain
- Reduces stress
2. Candle Staring (Trataka Sashana)
This is one of the easiest meditation exercises but it has a lot of significance. The practice originated in India and is aimed at activating the third eye of human beings. A very common exercise followed by the yogis, this exercise is sure to bring about a very strong sense of awareness and concentration.
Step-By-Step Guide:
- Light a candle.
- Sit in front of the candle in any comfortable position.
- Continue to stare at the flame of the candle while you clear your mind.
- If other thoughts crop up in your head, thank them and continue to stare at the candle again, this time without any distraction.
- Try to do the practice for 10 minutes, gradually increasing the time as you go.
Benefits:
- Improves focus and concentration
- Connects one to the fire element which is helpful for transformations
- Improves cognitive functions
- Beings with a newfound sense of awareness
3. Mantra Meditation
The word “mantra” has a Sanskrit origin and it translates to the “releasing of the mind.” Meditating early in the morning while chanting a mantra is a great way to release all the stress in your mind. There are a series of mantras one can choose from amongst spiritual mantras, mantras based on chakras and healing mantras. All of these mantras are easily available on the internet. Alternatively, you can also visit a nearby ashram or yoga studio for these. You can also make your own mantra if you wish to incorporate specific affirmations. Simply repeating “I am grateful for what I have” could also constitute a mantra for meditation.
Step-By-Step Guide:
- Sit with your spine straight in any comfortable position.
- Take a few normal breaths.
- Start chanting your mantra while breathing deeply and mindfully.
- Try to keep your mind off any distracting thoughts.
- Continue the practice for 10 minutes.
Benefits:
- Improves the mood
- Brings about a sense of well-being and calm
- Helps a person become grateful
- Helps in battling fatigue
- Promotes a positive outlook towards life in general
- Reduces stress and anxiety
4. Guided Meditation
Guided meditation is ideal for people who are just starting out with everyday meditation practices. There are innumerable resources available online as far as guided meditation is concerned. All you have to do is choose one that you think will be suitable for you. In order to pick the right guided meditation resource, you should take into account the factors like the duration of the practice and the purpose behind it. Most guided meditation videos are aimed at getting you to focus on one particular emotion, object, sound or breath.
Step-By-Step Guide:
- Choose the most suitable practice.
- Sit in a comfortable position.
- Take a few deep breaths.
- Start guided meditation.
- Follow the instructions.
- Allow your mind to be free from any foreign thoughts.
Benefits:
- This practice is perfect for beginners
- Helps in building a new perspective towards life situations
- Helps in dealing with negative emotions
- Increases patience
- Helps in stress-management
5. Walking Meditation
How cool would it be to exercise your mind while exercising your body? Walking meditation is a concept that allows people to meditate while walking, serving two purposes with one practice. Usually, we are always listening to music or talking on the phone while walking. Walking meditation allows us to sync our mind with our body. It is perfect for people who find it difficult to meditate in one place.
Step-By-Step Guide:
- Choose the right spot for walking. The place should allow you to pace back and forth. It is also helpful if this place is quiet and less crowded.
- Start pacing the length of the area while breathing mindfully.
- Start mentally breaking down every step into the following parts:
- Lifting one foot
- Taking that foot forward while staying in the same place
- Placing the foot on the floor
- Shifting the weight on the front foot while lifting the foot at the back.
- Continue thinking about these steps and observe how you gradually move on from one position to the next.
- Focus on your walk and your breath.
- Do not allow any other thoughts to enter your mind.
- Continue the practice for 10 minutes every day.
Benefits:
- Suitable for people who like to keep moving
- Improves blood circulation
- Helps in saving time by combining exercise with meditation
- Promotes deep sleep
- Reduces stress and anxiety
- Regulates blood sugar levels
Dos And Don’ts Of Meditation
- Beginners are advised to start small when it comes to meditation. Allocating only 10 minutes each day for meditation is recommended for beginners so they don’t overwhelm themselves with excessive meditation. You can always go on increasing the time spent meditating as you get comfortable with the practice.
- When it comes to meditation, consistency is the key. On days when you cannot spare 10 minutes, even a short 5-minute meditation exercise should be done in order to maintain the habit of meditating every day.
- Even though it is recommended that meditation be done every single day, in situations where you do miss a day, you can start from where you stopped. Just because you missed a single day off meditation, you do not have to end your meditative journey altogether. Remember, little meditation is better than no meditation.
- When it comes to meditation, set realistic goals. If you are meditating on something specific, do not expect to see results overnight. Be consistent with your meditation and you are sure to see results over a period of time.
- Beginners always find it difficult to make meditation practices a part of their everyday life. Connecting with like-minded individuals is a good way to ensure that you dedicate a certain amount of time to meditation each day.
- Don’t be afraid to try out different kinds of meditative practices till you find one that suits your needs best.
We live in a very fast-paced world. While we do manage to get our daily dose of workouts to maintain our physical health, our mental health often takes a backseat. The recent past has seen a sharp increase in the number of mental health diseases. Meditation is a great way not only to keep your mind calm but also to handle work stress better, improve your focus and become better at what you do. Just a few minutes of meditation each day can give you an immense sense of self-worth, peace, hope and gratitude.