The Benefits of a Daily 5-Minute Meditation (3:23)
Your morning sets the tone for the type of day you are going to have. If your morning is busy, hectic, and rushed, the chances are high that you’ll feel stressed throughout the day. Start your morning off right and improve your overall health by trying a morning meditation. Meditation is a helpful way to clear your mind, control your focus, free your thoughts, and relax your body. Use this quick guide to help you learn how to meditate in the morning.
Step 1: Turn Off All Electronics
Power off all of your electronics before beginning to meditate. Our lives are so involved in technology on a regular basis that it can be hard to unplug. But, if you silence your phone, you will silence your mind, too. Having a quiet, distraction-free space is one of the most important steps to a successful meditation.
LEARN MORE: The Benefits of a Daily 5-Minute Meditation
Step 2: Get Comfortable
Feeling at ease and comfortable is essential to the meditation process: If you’re not comfortable and situated, your meditating will be more difficult. Sit in a chair or on the floor to get started — just make sure that whatever position you chose, you are sitting up straight with good posture. You can meditate with your eyes open or closed, but most people tend to find keeping their eyes closed more relaxing and less distracting.
Step 3: Establish a Breathing Pattern
Breathing is a key component in meditation because it helps you feel relaxed, focused, and at peace. Once you are in a comfortable position, start to breathe deeply: Inhale and exhale in a steady, slow, rhythm until it feels both natural and comfortable.
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Step 4: Maintain Focus
While the traditional practice of meditation is to empty your mind of all thoughts, it’s nearly impossible for beginners to have such complete focus. So, instead target your energy on practicing mindful meditation: Concentrate only on one thought or object instead of thinking about your to-do list. If your thoughts start to stray, take a deep breath and redirect and refocus your attention.
Step 5: Set a Time Limit
In the beginning, three to five minutes of focused meditation should be enough to help you develop the habit and benefit from the calming effects. However, as you continue to practice you may want to make this a 10 minute or 30 minute part of your morning routine. Just remember to set an alarm and properly block out the time so you are not rushing through the rest of your morning — you don’t want to reverse the beneficial de-stressing effects meditation can have on your whole day by not allotting enough time for your new-found healthy habit.
LEARN MORE: How to Meditate in 3 Easy Steps